KNOW YOUR CARBS
KNOW YOUR CARBS
Most Filipinos have an affinity for sweets. That’s why we are commonly known for being sweet tooth. A meal can never be completed without having sweet treats or “panghimagas” afterwards. Yes, it is true that there’s always a room for desserts. You can’t also resist the pleasure that it can give you whenever you feel stressed or depressed. Scientists say that our eating habit is often motivated by pleasure rather than hunger. Because of the pleasing anticipation to sweets, our satiety signals were overridden, which often leads to overeating and obesity.
Too much sugar intake can be detrimental to our health. Recently, more and more Filipinos are now developing diabetes, the 6th leading cause of death in the country. Good thing that most cases of diabetes are often preventable. Healthy lifestyle changes such as eating healthy, getting more physical activity, and managing weight, can help in preventing or managing the disease.
Because of this negative connotation linked to sugar, people are now trying to curb their consumption of carbohydrates in general. Cutting down on carbohydrates in the diet is the first thing that comes to mind when we are trying to be “healthy”. But it is not really necessary to cut down on carbohydrates in general because out of all the macronutrients, carbohydrates are the body’s main and immediate source of energy especially for the brain and muscles. All carbohydrates, when consumed, are eventually broken down into glucose that goes into the bloodstream. So, instead of totally eliminating it from our diet why not try choosing a healthier alternative by selecting the right type of carbohydrates. Know that there are 3 types of carbohydrates: sugar, starch and fiber. Sugar easily shoots up a person’s blood sugar level upon ingestion, that’s why too much of it is not recommended. The World Health Organization (WHO) recommends consuming no more than 12 teaspoons of sugar per day. Furthermore, a reduced intake of free sugars (e.g. table sugar, fruit sugar) to less than 10% of total energy intake is strongly recommended to reduce the risk of obesity.
On the other hand, starch and fiber, especially the fiber, take more time before it is simplified and digested, thereby regulating the blood glucose level. For good health, adults need to consume 25 to 30 grams of fiber each day. Below are some of the good sources of fiber:
GOOD SOURCES OF DIETARY FIBER
· Beans and legumes such as black beans, kidney beans, pintos, chick peas (garbanzos), white beans, and lentils;
· Fruits and vegetables, especially those with edible skin (for example, apples, corn and beans) and those with edible seeds (for example, berries);
· Whole grains such as whole wheat pasta, whole grain cereals, whole grain breads;
· Nuts such as peanuts, walnuts and almonds are a good source of fiber and healthy fat
Source: American Diabetes Association
Good thing that Gardenia gives us healthier bread options. Oh no! But bread = carbs! Fret not, as mentioned earlier, you just need to choose the right type of carbohydrate. Breads, especially those that contain grains and whole wheat are very good source of fiber. You may opt to try Gardenia Whole Wheat Pandesal, made from all natural cracked whole wheat which is a delicious source of fiber that helps in the regulation of blood sugar levels and also calcium for strengthening of bones and teeth. Moreover, it contains high levels of Vitamin A, B1, B3, Iron and Folate.