“Naked Carbohydrates”: How Do They Affect Your Health?
A health report revealed the concept of “naked carbs,” a term referring to foods primarily composed of simple carbohydrates without fats, proteins, or fibers.
Carbohydrates come in three main forms: complex carbs, simple carbs, and fibers. The term “naked carbs” is used to denote primarily simple carbohydrates.
The report, published by “Wellness TikTok,” relayed warnings from Sandra Arévalo, Director of Community Health and Wellness at “Montefiore Nyack” hospital, stating that simple carbohydrates can quickly raise glucose levels due to their rapid digestion.
On the other hand, complex carbs are naturally found in whole grains, vegetables, and legumes, absorbed slowly, preventing a sudden spike in blood sugar.
Simple carbs are often present in processed foods, sweets, white rice, and sodas, possibly containing added sugars and lacking fiber and other nutrients.
However, it’s not necessary to eliminate all simple carbs from the diet. Consuming them alongside proteins, fats, or fibers can help mitigate the rise in blood sugar by slowing down the digestion and absorption of sugar.
Arévalo adds, “If you enjoy eating cookies, you can have them with chickpeas, for example.”
Regarding fruits, they generally contain high amounts of simple carbs but are also rich in fiber, which helps regulate blood sugar and cholesterol levels.
When consuming 100% natural fruit juice, you directly intake simple carbs. However, eating a whole apple provides fiber, vitamin C, and other nutrients aiding in better sugar breakdown.
In comparison, some low-carb diets like the ketogenic diet recommend reducing fruit intake. Yet, research suggests that consuming whole fruits can reduce the risk of heart diseases, strokes, and certain types of cancer.
Instead of avoiding fruits, it’s advisable to incorporate them into meals with a protein source, such as cheese, peanut butter, and nuts, to further slow down carb absorption.
