Many people are obese because they eat too many processed carbohydrates. Obesity causes health issues. In this article, we will explore the importance of carbohydrates. Moreover, we will also discuss different types of carbs, and the best sources for a healthy diet.
How Are Nutrients Categorized?
Our body works on different macronutrients and micronutrients and it needs calories. Our body uses calories as a fuel source. When we eat food it breaks down into different elements and smaller particles. These smaller particles have further categories which include:
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Macronutrients
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Micro nutrients
The major division of macronutrients include:
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Carbohydrates
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Proteins
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Fat
What are Carbohydrates?
Carbohydrates are one of the main macronutrients which help our body as a main fuel source. The carbohydrate converts into glucose which is the main fuel source for our body. Carbohydrates help us to work on a daily basis and manage our energy levels. When you eat food, almost all foods have carbohydrates in them. So it is a plus point if you are eating food with high amounts of carbohydrates.
How Carbohydrates Help to Manage Energy Levels in body?
Carbohydrates help us to work and manage our whole body requirements. They including our liver and other organs energy consumption. Carbohydrates are also responsible for our energy that we use daily. Reserves like ATP in our muscles which we use when we do heavy tasks but our muscles. The most prime macronutrient is carbohydrate.
Which Foods Are Rich in Carbohydrates?
Carbohydrates are generally found in beans, fruits, whole grains, corn and sweet potatoes. Many other foods including breads, pasta, nuts, fruits and potato chips contain them. That’s why nature made carbohydrates available for everyone. Because, they meet our daily calorie environments. Carbohydrates are a very cheap source of calories. Many types of carbohydrates perform different functions. But, the main reason sweet carbohydrates are faster is conversion of food into energy. In this way, it meets our daily requirements of carbs intake.
There are many foods which have high amounts of carbs in them. They are available from the market at cheaper rates. Sugar is also a major source of carbohydrates. The following are the foods which have massive amount of carbs in them
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Sugar cane
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Fruits
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Rice
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Corn
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Oats
Types of Carbohydrates
We can divide carbohydrates into two major subdivisions
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Simple carb
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Complex Carb
Simple Carbs:
Our body can digest simple carbs. When we take simple carbs, our body digest them within 15 to 20 minutes. Simple cars are a quick source of energy and provide a kick when you need energy more in less time. Simple curves are present in white rice, sugars, fruits and honey. Simple carbs are beneficial for those who work hard. It is helpful for us before doing a lifting activity. You can take dates which are good In carbohydrates and have simple carbs in them.
Complex Carbs:
Complex carbs are those carbs which our body cannot be digest forever. It requires time to digest complex carbs. It takes for more than three hours to digest complex carbohydrates. They remain in our system for longer period of time and makes us full. So we never feel hunger after eating complex carbs. It is more common to feel hungry immediately after taking simple carbohydrates. This is because we can digest them. We can find them in wheats and oats.
What is the Role of Carbohydrates In Improving Health?
There are many different benefits of carbs but we will discuss most common below:
Higher Energy Levels
Taking carbohydrates daily feel a high emotive energy boost in your body. Whether we consume them in breakfast or lunch. Carbohydrates gives a boost to your system which makes you feel good and motivated at the same time. Carbohydrates are the supreme level of well-being and your brain health becomes good.
Increased Cognitive Abilities
Taking carbohydrates daily and in good amount enhances your cognitive abilities. Our body become more efficient because carbohydrates have serious effects on brain. Taking carbohydrates in the form of honey stimulates your brain and signal your CNS. The body identifies that resources are enough and you can do your work more efficient.
Helps to Maintain Weight
When you take complex carbs in your diet it helps you to remain full for longer period of time. So when you’re full you don’t want to eat. That’s the main reason how eating carbs in its complex form helps weight loss.
Healthy Bowl Moments
Taking carbohydrates like wheat and oats make stool less hard than normal. So your bowl movements will be perfect and you don’t find difficulty in any kind of digestion. Also, you never experience Constipation.
What Should Be Your Carbs Intake?
There is the formula which tells you how much carbohydrates you need to take in with a proper diet plan. Your most carbs intake depends on your body weight then you will find for average person. Your carbohydrates intake should be 400 grams per day. People involving in exercising and bodybuilding divide their carbohydrates intakes in 400 to 800 g per day.
How Processed Carbs Are Different From Unprocessed Carbs?
The un-processed carbohydrates are those carbohydrates which you can found in nature. It includes like maze, wheat and corn. These carbohydrates are pure and natural ready to eat. We can eat them as much as we want and they have no negative effects on our body.
The processed carbohydrates are those carbs which we can process in factories. These include bakery cakes, breads, brownies and cookies. Sometimes the processed carbohydrates can be very dangerous for your health. They may cause health conditions which are painful like diabetes and kidney failure. And even higher amounts of refined carbs make obesity to a higher extent.
The Bottom Line
Our body requires carbohydrates including healthy whole foods to function . These foods give you enough fuel to power through your day to day activities. Be sure to include complex carbohydrates such as fruits and vegetables. Every day you need 900 and 1,300 calories that will vary based on your height. Moreover, it also depends on your weight, and activity level. For your carbohydrate needs per day, it’s recommended you speak with a dietitian, who will handle it .
