Carbohydrates are sugar molecules. Carbohydrates are one of the most essential nutrients present in foods as well as drinks. The human body works to break down carbohydrates that turn into glucose (a major energy source for the other organs, cells, and tissues). Our body uses glucose right away or stores it to use it later in the liver and muscles. Moreover, the stored glucose is made with multiple connected molecules of glucose that are known as glycogen.
Types of Carbohydrates
There are three major kinds of carbohydrates:
Sugars
Being the most basic form, we refer to them as simple carbohydrates. You can add them to foods like desserts, candies, processed food items, juice, soda, etc. In addition, they also include certain kinds of sugar that are present in milk, vegetables, fruits, and more.
Starches
These are carbohydrates that are in complex form. They are composed of several simple sugars processed collectively. The human body works to produce sugar by breaking down the starches. Ultimately, it gets used for energy. Some examples of starches are cereal, macaroni, bread, and more. Moreover, they are also present in some vegetables like corn, peas as well as potatoes.
Fibre
Fibre is also a carbohydrate that is in complex form. Our body is unable to break down all types of fibres. Hence, when you eat fibre, you don’t wish to eat anything else. Diets that are high in fibre content have various kinds of benefits that are good for our health. It can help in preventing stomach and intestine problems like constipation or indigestion. Moreover, it can also help in lowering the levels of cholesterol and blood sugar at the same time. Fibre is found in plenty of food items like nuts, seeds, beans, fruits, etc.
Type of carbohydrates which are good for health
We need some carbohydrates to provide energy to our body. But it is essential to consume the right quantity and type of carbohydrates that will benefit our health. Therefore, while eating grains, you should generally opt for whole grains instead of refined grains. Foods such as brown rice, whole wheat bread, whole cornmeal, as well as oatmeal are whole grains. They provide ample nutrients that our body needs such as vitamins, fibre, as well as minerals.
To figure out whether a product consists of whole grains in ample amounts or not, check the list of ingredients on the packaging of the food item and look for the term ‘whole grain’ on the list of the initial items.
Refined grains refer to foods in which some grain parts are not present. Ultimately, this means that it does not contain certain nutrients that will benefit our health.
Eat food items that are rich in fibre. You can get to know how much and what type of fibre you are getting in a food item by just looking at the backside of the packaging can help you in wisely deciding whether you should consume that food item or not. Avoid eating foods in which plenty of added sugar is present, as these food items are rich in calories but lack nutrition. Eating more added sugar can lead to weight gain and can also increase your blood sugar level at the same time. Added sugar content is also mentioned in the ingredients of a food item, so check it before you eat.
Amount of carbohydrates
No specific amount is fixed for consuming carbohydrates. The amount can fluctuate depending on your health, age, sex, etc. It also depends on whether you want to gain weight or lose weight. Typically, a person should take from 45 to 65 percent of their calories from carbohydrates per day.
Following a Low-Carbs Diet
Some people decide to lose weight, and for the same, they start consuming a diet that is low on carbs. In this diet, the person takes a fixed amount of carbs every single day. This type of diet is safe, but for better results, you should consult your dietician first. The drawback of this diet is that it often leads to limiting the fibre amount consumed on a daily basis.
Conclusion
Carbohydrates create a group of chemically defined substances with a range of physical as well as physiological properties and benefits in the health of the consumers. Their primary and most essential function is to provide energy to the body. Moreover, they also play a significant role in the structure and functioning of the tissues, cells, as well as organs.