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Good health Mickey Mehta Carbohydrates are emerging as a villain in the battle against obesity. But totally excluding carbs can be detrimental as these are source of energy for the body. Complex carbs are best for overall health and weight loss
Obesity has acquired menacing proportions in India today. Thousands of individuals are obese and suffering from health-related disorders. Most of these problems are due to the sedentary lifestyle and increasing stress levels. Interestingly, instead of opting for a healthy and balanced diet and daily exercise, most people blame carbohydrates, which are emerging as the villain responsible for the rising weight levels. So a large number of people are opting for a carbohydrate-free diet. Interestingly, many of these are often treat themselves with a piece of cake or sweets like pedhas and jalebis or even a few chocolate bars on occasions. Following any diet is of prime importance, but after a long week of complying with the diet plan, a bonus sweet treat at the end of the week is also a prime necessity for these individuals. But what these people don't realise is the fact that this heavy sweet bingeing is even more damaging to the body than the "so-called" advantages of absolutely eating no carbohydrates. The reason for it is that these sweets contain huge amounts of sugar and white refined flour (maida). Both these are refined carbohydrates. And remember, even the few teaspoons of sugar going into your tea and coffee are equally damaging.
So then what is the solution to this? Totally giving up on carbohydrates? One cannot even imagine a typical Indian diet without rotis/rice/breads etc. No meal is complete without these. It is in choosing the right grain that adds variety and richness to a meal. Celebrities credit their wow figure to diets without carbs. But a moderate carbohydrate diet consisting more of millets and complex carbs is best for overall health and weight loss. Complete abstinence from something we love will have even more devastating emotional and psychological effects which could then cause physiological effects. Hence, understanding the advantages and disadvantages of consuming carbohydrates is important so as to make a wide and wise selection of the type/quality and quantity of carbohydrates to be included in the daily diet. Dietary carbohydrates
can be classified Simple carbohydrates: Simple carbohydrates mostly include all refined or processed carbohydrates such as white flour and simple sugars, honey, molasses which are used in all sweet preparations and also Indian breads such as kulchas, naan, roomali rotis etc which are made from white, processed and refined flour. Simple carbs also include some fruits and fruit juices which contain the highest amount of natural sugar. Many of these fruits contain little or no essential nutrients. However, fruits that contain natural sugars form a vital part of our diet; these being the richest sources of vitamins and minerals. Complex carbohydrates: Complex carbs are those which are rich in dietary fibre, these include jowar flour, ragi flour, bajra flour, maize flour, whole wheat flour, arrow root, barley, rajgira flour, brown rice, bananas, vegetables like root vegetables, yam, broccoli, lentils and beans all are examples of complex carbohydrates. These complex carbohydrates, unlike simple carbohydrates, are a necessity in the diet since these delay stomach emptying, produce satiety and cause a slow rise in blood sugar levels. Hence, these are apt for patients suffering from diabetes as well as for prevention of cardiac disorders. Totally excluding carbohydrates from the diet has adverse effects on our bodies, since these are the major and the first source of energy our body resorts to. With little or no carbohydrates available to be utilised as energy, our body instead starts utilising proteins which are the building blocks of our bodies for energy, due to which the normal tissue synthesis and regeneration functions of proteins are altered. Body also uses fats as a source of energy but this further leads to the production of ketone bodies which are all the more devastating to the body especially to vital organs such as the brain. There should be less emphasis on cutting carbs from the diet and focus more on the quality of foods. It is important for us to realise that carbohydrates are not the sole reason behind weight gain. In fact, complex carbohydrates are a rich source of vitamins and minerals and these also enhance the absorption of certain vitamins and minerals. The nutritional content rather than the calorie content of foods is more important to be considered. Reduction in the consumption of fats and simple sugars should be the first step in order to lose weight. Following a further reduction in simple carbohydrates would help you manage your weight throughout. The message is clear and simple — your choice of foods is responsible for your moods, attitudes and thought processes. So simply switch the bad carbohydrates in your diet by incorporating healthy carbs.
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An ideal diet plan should, therefore, begin with a healthy breakfast of whole grains like nachni chillas, multigrain breads, oats etc, followed by fruit as a mid-morning meal. 
