Carbohydrates | Main Types, Health Wellness Benefits & Risks

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Carbohydrates are the sugars, starches, and fibers found in fruits, grains, vegetables, and milk products. Though often maligned in trendy diets, carbohydrates — one of the basic food groups — are important to have as a recipe for a healthy diet. Obviously, they are called carbohydrates because, at the chemical level, they contain carbon, hydrogen, and oxygen.

In general, carbohydrates are macronutrients, meaning they are one of the three main ways the body obtains energy or calories. In fact, the American Diabetes Association notes that carbohydrates are the body’s main source of energy. Basically, there are three macronutrients that are involved in the wholesome process: Including carbohydrates, protein, and fats.

Whereby, macronutrients are essential for proper body functioning, and the body requires large amounts of them. However, all macronutrients must be obtained through diet since the body cannot produce them on its own. Be that as it may, the recommended daily amount (RDA) of carbs for adults is 135 grams, according to the National Institutes of Health (NIH).

However, the NIH also recommends that everyone should have his or her own carbohydrate goal. Carbs intake for most people should be between 45% and 65% of total calories. One gram of carbohydrates equals about 4 calories. So, a diet of 1,800 calories per day would equal about 202 grams on the low end and 292 grams of carbs on the high end.

The Overall Functions Of Carbohydrates On Our Body Health

Just as we aforementioned, it’s worth mentioning that Carbohydrates (Carbs), are sugar molecules. Along with proteins and fats, carbohydrates are one of the three main nutrients found in foods and drinks. Since your body breaks down carbohydrates into glucose. Glucose, or blood sugar, is the main source of energy for your body’s cells, tissues, and organs.

Arguably, most people with diabetes should not eat more than 200 grams of carbs per day. While pregnant women need at least 175 grams. Overall, carbohydrates provide fuel for the central nervous system and energy for working muscles. They also prevent protein from being used as an energy source, enable fat metabolism, and are important for brain function.

Additionally, most Carbohydrates and related minerals are also found naturally in some forms of dairy and both starchy and nonstarchy vegetables. For example, nonstarchy vegetables like LettuceKaleGreen BeansCeleryCarrots, and Broccoli all contain Carbs. Starchy vegetables like potatoes and corn also contain carbohydrates but in larger amounts.

For one thing, they are an influence on “mood, memory, etc., as well as a quick energy source.” In fact, the RDA of carbohydrates is based on the number of carbs the brain needs to function. Two recent studies published in the Journal Proceedings of the National Academy of Sciences have also linked carbs to decision-making — they also made a keynote.

That, most people who ate a high-carb breakfast were less willing to share when playing the “ultimatum game” than those who ate high-protein breakfasts. Scientists speculate this may be caused by baseline dopamine levels, which are higher after eating. Thus, carbs don’t make you mean but underscore how different food types of intake affects cognition and behavior.

Understanding Simple Vs Complex Carbohydrates Main Differences

You’ve probably heard that certain types of carbs are healthier than others and that Complex Carbs should be prioritized over refined or simple carbs. Thanks to the popularity of low-carb diets, some carb-heavy foods have been unfairly blacklisted. But, there’s no need to be scared of spuds or ban bananas. We’re setting the record straight — so dig in guilt-free!

Realistically, while all Carbohydrates function as relatively quick energy sources, Simple Carbohydrates cause bursts of energy much more quickly than complex carbs. Simply, because of the quicker rate at which they are digested and absorbed. They can lead to spikes in blood sugar levels and sugar highs, while Complex Carbohydrates provide more sustained energy.

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