BENEFITS OF CARBOHYDRATE
What is Carbohydrates ?
Carbohydrates — fiber, starches and sugars — are essential food nutrients that your body turns into glucose to give you the energy to function. Complex carbs in fruits, vegetables and whole-grain products are less likely to spike blood sugar than simple carbs (sugars). Low-carb diets like keto can be high in fats. Carbohydrates are one of the three main classes of foods and a source of energy.
Carbohydrates are mainly sugars and starches that the body breaks down into glucose (a simple sugar that the body can use to feed its cells). Carbohydrates (also called crabs) are a type of macronutrient found in certain foods and drinks. Sugars, starches and fiber are carbohydrates. Other macronutrients include fat and protein. Your body needs these macronutrients to stay healthy.
Where do carbohydrates come from?
People get their carbohydrates from food. All plants contain carbohydrates, which typically represent a significant portion of people’s dietary intake.
Carbohydrates comprise sugar molecules called saccharides. These molecules contain carbon, hydrogen, and oxygen.
What are total carbohydrates?
Foods and drinks can have three types of carbohydrates: starches, sugars and fiber. The words “total carbohydrates” on a food’s nutrient label refers to a combination of all three types.
Types
Scientists classify carbohydrates as either simple or complex, depending on how many sugar molecules they contain.
Simple carbohydrates have one or two sugar molecules and include glucose, fructose, sucrose, and lactose.
Simple carbohydrates naturally occur in:-
fruits, fruit juices, milk, milk products
Complex carbohydrates contain longer, more complex chains of sugars. They include oligosaccharides and polysaccharides. Complex carbohydrates also contain fiber and starch.
Examples of complex carbohydrates include:
whole grains, including some types of bread, cereal, pasta, and rice peas and beans vegetables and fruits.
What is the Difference between Simple and Complex Carbohydrates?
A food’s chemical structure, and how quickly your body digests it, determine whether the food is a complex or simple carb. Complex carbs are less likely to cause spikes in blood sugar. They also contain vitamins, minerals and fiber that your body needs. (You may be familiar with the term “good carbohydrates,” but it may be best to think of them as healthy carbohydrates.) Too many simple carbs can contribute to weight gain. They can also increase your risk of diabetes, heart disease and high cholesterol.
How does the body process of carbohydrates?
Your digestive system breaks down carbs into glucose or blood sugar. Your bloodstream absorbs glucose and uses it as energy to fuel your body.
The amount of carbs you consume affects blood sugar. Taking in a lot of carbs can raise blood sugar levels. High blood sugar (hyperglycemia) can put you at risk for diabetes. Some people who don’t consume enough carbs have low blood sugar (hypoglycemia).
Sugars are a type of simple carbohydrate. Your body breaks down simple carbohydrates quickly. As a result, blood sugar levels rise — and then drop — quickly. After consuming sugary foods, you may notice a burst of energy, followed by feeling tired.
There are two types of sugars:
Naturally occurring sugars, such as those found in milk and fresh fruits. Added sugars, such as those found in sweets, canned fruit, juice and soda. Sweets include things like bakery, candy bars and ice cream. Choose fruit canned in juice over other varieties. Note that sugar-free soda is available. Your body processes all sugars the same. It can’t tell the difference between natural and added sugars. But along with energy, foods with natural sugars provide vitamins, minerals and sometimes fiber.
No more than 25g (6 teaspoons or 100 calories) per day of added sugar for most women.
No more than 36g (9 teaspoons or 150 calories) per day of added sugar for most men.
What is the Recommended Daily Amount (RDA) for Carbohydrates?
There isn’t a set amount of recommended daily carbs. Your age, gender, medical conditions, activity level and weight goals all affect the amount that’s right for you. Counting crabs helps some people with diabetes manage their blood sugar. For most people, the U.S. Department of Agriculture (USDA) recommends a healthy plate or My Plate approach.
You should fill:
Half your plate with fruits and vegetables, One-quarter of your plate with whole grains, One-quarter of your plate with protein (meat, fish, beans, eggs or dairy).
Healthful vs. unhealthful carbohydrates
When a person eats more carbohydrates than they need, they can store the excess glucose as fat. If someone is very active or doing a lot of exercise, they may use up these carbohydrates relatively quickly.
However, people who do not use up these carbohydrates may find that they put on weight.
Summary:-
Carbohydrates are an important source of energy for the body. Some types are more healthful than others. For instance, dietary fiber is a carbohydrate that protects heart and gut health, whereas added sugars can lead to an increased risk of type 2 diabetes, heart disease, and overweight.
Following a well-balanced diet that includes unprocessed carbohydrates, and getting enough sleep and physical activity, are more likely to lead to good health and a healthful body weight than focusing on or eliminating a particular nutrient.
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