Simple carbohydrates contain just one or two sugars and can cause spikes and drops in blood sugar. Simple carbohydrates have no nutritional value and are the empty carbs you can find in candy, white bread and white rice, sodas and pastries. Simple carbs usually come from white flour or refined sugar, have no nutritional value, and have no place in a healthy diet. Complex carbohydrates contain three or more sugars and are digested and absorbed more slowly than simple carbs. Complex carbohydrates are the ones found in beans, whole grains, lentils, nuts, potatoes, yams, as well as other vegetables. Refined carbohydrates, such as white rice and white pasta, are carbohydrates that have had all the fiber and nutrients removed. Avoid eating refined carbohydrates, as they have no nutritional value. Instead, opt for the healthy choice for carbs: Eat natural, unprocessed foods that contain healthy unrefined carbohydrates. Some great sources for healthy unrefined carbohydrates are: ● Whole grain breads. ● Brown rice. ● Fresh fruit. (Not juice). ● Whole grain pasta. ● Oats. ● Barley. ● Quinoa. ● Wheat berries.
needed for healthy skin. Studies show that carbohydrate deficiency leads to problems such as: ● Lack of energy. ● Dizziness. ● Physical weakness. ● Mental weakness. ● Stress on the kidneys (due to body burning protein for energy). ● Digestive problems (due to lack of fiber). ● Loss of elasticity in the skin. Carbohydrate stores are limited in the body. The body is only able to store about half a day’s energy, so it’s important to supply the body with a steady supply of healthy unrefined carbs. When the body runs out of carbohydrates to turn into energy, it starts using protein as fuel, which leads to a whole host of problems, including thin, dull skin. According to the USDA Dietary Guidelines, the average person needs 45 to 65% of their diet to be composed of unrefined carbohydrates. The best way to get enough healthy carbs is to add whole-grain breads, whole-grain pastas, legumes, and fresh fruits and vegetables to the diet. Snacking on sliced apples dipped in nut butter supplies a much better source of energy than grabbing a donut or chips. Adding the complex carbohydrates that can be found in natural food sources helps the body to feel full longer, feel full more quickly, and experience sustained energy without the spikes and crashes associated with the simple carbs. Carbohydrates have ● Carbohydrates help the body to store energy. ● Carbohydrates help build macromolecules. ● Carbohydrates spare the body from burning protein and fat. Many people skip eating carbs in an effort to lose weight. The problems with that are obvious: When the body is forced to burn the proteins and fats that are necessary for healthy skin and a healthy body and brain, there aren’t enough proteins and fats left to build cells, or to provide healthy skin and a healthy body and mind. Eating the complex carbohydrates that can be found in the natural, unrefined sources can actually help with weight loss, as the body easily burns these carbs for energy, and the complex carbs help the person to feel full quickly and stay full longer. Carbohydrates are a vital part of a healthy diet. The trick to remember is to avoid the simple carbs that can be found in candy, soda, and processed grains, instead opt for the healthy complex carbs that can be found in unrefined, unprocessed food. be necessary. Again, exercise caution – supplements are not regulated the way food is, so there’s really no way to be 100% sure what’s in them. The best bet is to eat a well-rounded, healthy diet with a variety of fresh, unprocessed foods. If that just isn’t possible, the diet can be augmented with supplements, as long as caution is exercised. The following is a list of the best vitamins for healthy skin: ● Vitamin A : Vitamin A is vital for healthy cell turnover and renewal. It is easy to overdo when using supplements, and too much vitamin A is toxic. Vitamin A can be found in the following food sources: Carrots; dark, leafy green vegetables; sweet potatoes; and eggs. ● B-complex : Studies show that the B vitamins helps the body four main functions in the body: ● Carbohydrates provide energy. produce healthy skin cells. Vitamin B-5 has been shown to help both with aging and acne. Natural food sources for the B vitamins are: Nuts; eggs; seafood; meat; and seeds. ● Vitamin C : Think C for collagen. This vitamin helps the web of protein hold its shape. Vitamin C is also a powerful antioxidant, protecting the skin from free radicals. Natural food sources are: Citrus fruits; broccoli; cauliflower; and squash.
● Amaranth. ● Vegetables. ● Dairy products. ● Beans. ● Lentils. ● Peas. ● Whole grain cereals. ● Legumes.
These unrefined sources of healthy carbohydrates still carry their full supply of fiber and important nutrients. The glucose from unrefined carbs can get into the blood faster, supplying a natural source of energy. Whole grain and fresh fruits carry the following nutrients: ● B vitamins. ● Folate. ● Vitamin E. ● Zinc. ● Magnesium. ● Fiber. When a diet lacks enough carbohydrates, it begins using up the available proteins to provide energy. This weakens the body’s ability to build healthy cells, and the collagen and ceremides
VITAMIN AND MINERAL SUPPLEMENTS
The healthiest way to provide the body with the right amount of vitamins, minerals, and other micronutrients is to eat a balanced diet with a variety of fruits, vegetables, and the other foods that contain these important nutrients. Fresh food is loaded with all the vitamins, minerals, and nutrients a body needs. On the other hand, processed food and fast food both lack the vital nutrients necessary for a healthy body. People who tend to eat too much refined, processed, and sugar-laden foods wind up coming up short on vital nutrients. Diets high in refined and processed foods have been linked to skin inflammation and chronic illness. Some people choose to augment their diets with vitamin and mineral supplements. In theory, this sounds like a good plan, but caution must be exercised as when taking supplements this way it’s all too easy to overdo some of them, and this can be toxic. By getting all the vital nutrients through a balanced diet loaded with fresh, healthy foods, the body can better absorb and utilize the nutrients. Also, if a person is getting all their vitamins and minerals through natural food sources, there is no risk of taking them in toxic levels. If someone is unable or unwilling to change their diet in order to gather all their nutrients through food, then supplements may
Book Code: EFL1024
Page 10
EliteLearning.com/Cosmetology
Powered by FlippingBook