Know About Carbohydrates
We have all heard about Carbohydrates, either from your doctor or nutritional adviser: But what are they?
Well, carbohydrates are contained in many food groups and cover a group of nutrients, which include sugars, starches, and dietary fiber. When we eat a meal containing carbohydrates the sugars and starches can easily be digested but the fiber it contains is indigestible and is classed as roughage in our diet. Carbohydrates provide the largest amount of all the nutrients our body needs.
They are also your body’s main source of energy and maintain the correct functioning of your central nervous system, your kidneys, and your brain by supplying them with glucose. Carbohydrates also help the muscle structure of your body including your heart to function properly.
Carbohydrates are split into two types: Simple And Complex.
What we call simple carbohydrates are sugars i.e. glucose, sucrose (The most common is table sugar), and lactose (the sugar contained in milk to which many people are allergic). Foods containing carbohydrates that are high in simple sugars tend are usually refined and may contain fewer vital vitamins and minerals. These are normally digested and quickly absorbed by your body and can supply you with a fast-acting source of energy. The danger is that when this happens it can cause an upward spiral and follow by a downward spiral in blood sugar levels
This unfortunately may result in you having hunger pangs much quicker than if you eat what are called complex carbohydrates.
As an example, simple carbohydrates may be some fruits and vegetables, fruit juice, yogurt, honey, muffins, cakes, biscuits, table sugar, soft drinks, and confectionery.
The second known as Complex Carbohydrates, examples are starches, which are digested more slowly than simple sugars. Complex carbohydrates are made up of a number of different simple carbohydrate units bound together. They are broken down during the digestion process into simple sugars. The time taken to break them down means they are digested and absorbed into the body more slowly.
Fiber is also a form of complex carbohydrate, which cannot be digested and absorbed by your body.
Fiber (which we are told to eat more of) passes through the intestinal tract and helps your digestive system process food and aid the absorption of nutrients. Certain types of fiber may also be an advantage because of the friendly bacteria (Known as probiotic bacteria) that reside in the bowels and help digestion.
Food sources of complex carbohydrates: vegetables, whole grain pieces of bread, cereals, legumes, and pasta. Carbohydrates – fruits and vegetables, whole grains, brown rice, and whole-grain pasta.
To help your dieting and health try to avoid or limit all foods with high refined sugar content, you know the ones those your kids like such as sweets and soft drinks. Pastries and cakes are high in fat as well as sugars and so can be high in energy and calories.
We always think that when you diet you want to know what foods are good for you and what are bad. The same goes for carbohydrates or carbs for short. Like we always say “everything in moderation” when taking on any quality diet program and you will be fine.
Why carbohydrates are important in a diet?
The primary function of carbohydrates is to provide energy to the body. Glucose is the main source of energy generated by carbohydrates.
Ketosis is developed when a higher amount of ketones are build-up due to inadequate carbohydrate intake, making the blood more acidic. Mild ketosis can cause headaches, foul-smelling breath, and dry mouth. Severe ketosis can be life-threatening. A sufficient level of carbohydrates can regulate the ketones and prevent ketosis.
Carbohydrates are vital for gut function.
Carbohydrates can also help control body weight, especially when combined with exercise.
Moreover, carbohydrates are fundamental for the cerebrum and other dynamic muscles.
Carbohydrates Food Sources
Foods that are considered healthy sources of carbohydrates include; whole-grain products, vegetables, and fruits. Unrefined whole food sources that are low in added sugars are recommended sources of carbohydrates.
Whole wheat pieces of bread, a bowl of oatmeal cereal, and brown rice are good sources of carbohydrates from the whole grains food sources.
Dull vegetables, for example, yams and corn are viewed as great wellsprings of carbohydrates.
Organic products are supplemented rich food that is low in sugars and is the acceptable wellspring of carbohydrates. A portion of the case of organic products that are acceptable wellsprings of carbohydrates is apple, banana, and grapes.
Refined products such as cookies, candies, and sweetened beverages provide carbohydrates, but they are high in added sugar. Therefore, these foods must be avoided to make the diet a healthy one.
Deficient or unnecessary carbohydrates can cause different problems, for example, lactose narrow-mindedness, diabetes, and hypoglycemia.
Know that carbohydrates are liable for giving energy all through the body. However, it is equally important to understand the healthy food sources of carbohydrates which are: whole grain products, starchy vegetables, and fruits.
Eat healthily, live well, naturally!