What are carbohydrates? Are they beneficial or harmful to the body? What is their effect on weight loss?
Carbohydrates are often viewed in a negative light, especially in association with weight gain. But not all carbohydrates are harmful. The diet must include carbohydrates in the appropriate amount because they have many health benefits. In fact, the body needs carbohydrates to function well.
But some carbohydrates may be better for you than others. Learn more about carbohydrates and how to make healthy diet choices.
What are carbohydrates:
Carbohydrates are a type of nutrient found in many foods and drinks. Most carbohydrates are found naturally in plant foods such as grains. Food manufacturers also add carbohydrates to processed foods in the form of starch or added sugar.
Common sources of naturally occurring carbohydrates include:
Fruits, vegetables, milk, nuts, grains, seeds, legumes, peas and lentils.
Types of carbohydrates:
There are three main types of carbohydrates:
Sugar: Sugar is the simplest form of carbohydrate. It is found naturally in some foods such as fruits, vegetables, milk and dairy products. Types of sugar include fruit sugar (fructose), table sugar (sucrose), and milk sugar (lactose). Added sugar is found in many foods such as cookies, sugary drinks and sweets.
Starches: Starches are complex carbohydrates. This means that it is made up of many sugar units linked together. Starches are found naturally in dried and cooked vegetables, grains, legumes and peas.
Fiber : Fiber is also a carbohydrate. It is found naturally in fruits, vegetables, whole grains, legumes and cooked dried peas.
How many carbohydrates do you need?
The Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily caloric intake.
That's why if you get 2,000 calories a day, 900 to 1,300 calories should come from carbohydrates. This means you get between 225 to 325 grams of carbohydrates per day.
You can find out the carbohydrate content of canned food from the nutrition information label. The label shows total carbohydrates — which can include fiber, total sugars and added sugar.
Carbohydrates and your health :
Despite their bad reputation, carbohydrates are essential to your health for several reasons.
Providing the body with energy:
Carbohydrates are the body's primary fuel source. During the digestion process, sugars and starches turn into simple sugars. It is then absorbed into the bloodstream and is then known as blood sugar (glucose).
At this point, glucose enters the body with the help of insulin. The body derives energy from glucose. Glucose is the source of energy needed for activities. Whether it's jogging or even just breathing and thinking. Excess glucose is stored in the liver, muscles, and other cells for later use. Or converts excess glucose into fat.
Disease prevention:
Some evidence suggests that whole grains and the dietary fiber found in whole grains help reduce your risk of heart disease and stroke. Fiber may also protect against obesity, colorectal cancers, and type 2 diabetes. It is also necessary for proper digestion.
Weight adjustment:
Evidence shows that eating plenty of fruits, vegetables, and whole grains helps you control your weight. The mass of fruit and its fiber content helps control weight, by feeling full and consuming fewer calories. Contrary to what proponents of low-carb diets claim, there are few studies showing that diets rich in healthy carbohydrates lead to weight gain and obesity.
How to consume carbohydrates:
Carbohydrates are an essential component of any healthy diet, and provide the body with many important nutrients. However, not all carbohydrates are equally good for you.
Here's how to make healthy carbs part of your balanced diet:
-Make sure to eat fruits and vegetables rich in fiber. Choose fresh, frozen and canned whole fruits and vegetables without added sugar. Or eat limited portions of fruit juices and dried fruits, as although they are sources of concentrated natural sugars, they contain a greater percentage of calories. Whole fruits and vegetables provide many health benefits. It adds fiber, water, and bulk to your food, which helps you feel full even though you consume fewer calories.
-Eat whole grains. Whole grains are better than refined grains as a source of fiber and other important nutrients such as vitamin B. Refined grains go through a process in which parts of the grain are removed along with some of the nutrients and fiber.
-Stick to eating low-fat dairy products. Milk, cheese, yoghurt and other milk derivatives are good sources of calcium, protein, vitamin D, potassium and other vitamins and minerals. But make sure to eat low-fat types to help limit calories and reduce saturated fat. Also avoid dairy products that contain added sugar.
-Eat more legumes, peas and lentils. Legumes, peas and lentils are among the most versatile and nutrient-rich foods. It is usually characterized by low levels of fat and high levels of folate, potassium, iron and magnesium. It also contains beneficial fats and fibres. It is also a good source of protein, and serves as a healthy alternative to meat, which contains higher levels of saturated fat and cholesterol.
-Reduce consumption of added sugars. Consuming small amounts of added sugars may not hurt. However, there are no health benefits from eating any amounts of it such as those found in sweetened cookies and baked goods. The Dietary Guidelines for Americans recommend that calories from added sugar in food or drink should not exceed 10% of total calories consumed daily. Eating too many foods and drinks containing sugar may also cause you to gain more calories than you need each day.
Therefore, choose the carbohydrates you eat carefully. And limit foods that contain added sugars and refined grains such as sugary drinks, sweets and candy. Such foods are high in calories and low in nutritional value. Replace them with fruits, vegetables, and whole grains.