Although they are often associated with weight gain, carbohydrates are actually necessary to maintaining a healthy diet as well as well being. Selecting the right type is very crucial.
So let's Dissect!
What are Carbohydrates
Carbohydrates are a type of macronutrient that can be found in many different foods and drinks. But they are mostly found in plant-based foods such as fruits, vegetables, grains, and legumes. They can also be found in processed meals.
The Three Primary Carbs
Sugar : Sugars are the simplest forms of carbs. These are naturally found in fruits, vegetables and milk and are especially important for a good quick source of energy, blood regulation, and maintaining a healthy metabolism.
Starch : Starch is a type of complex carbohydrate found in grains, vegetables, and beans, that supplies the human body with a slow-releasing, sustained energy source. It is crucial to a balanced diet especially when it comes from processed foods. It also helps blood sugar levels stabilize, promote satiety, and supports energy needs throughout the day.
Fiber : Fiber is another complex carb that is found in fruits, vegetables, and whole grains. Fiber is not like the other two mentioned as it does not provide energy in the form of calories but instead plays an important role in maintaining digestive health. It is crucial for regulating blood sugar, supporting heart health, managing weight, and promoting a healthy gut microbiome. It also helps prevent chronic diseases like type 2 diabetes, heart disease, and certain cancers.
Pros Vs Cons
Not all carbs are necessarily equal. Like refined carbs for example. They can be found in things like bread and sugary snacks and quickly raise blood sugar but do not offer any much nutritional value. But then on the other hand you have whole grains, fruits, and vegetables that provide fiber, vitamins, and slow burning energy which assist with weight loss and reduce the risk of contracting chronic diseases like some types of cancers or heart diseases.
Why Do We Need Carbs?
The body uses carbs as its main energy source. Particularly for the muscles and our brains. Carbohydrates are converted to glucose and glucose powers up bodily functions and cellular processes. Carbs, mainly fibers, also aid in the regulation of blood sugar as well as intestinal health.
How Much Carbs Should You Eat?
According to dietary guidelines from various sources on average 45% - 65% of your daily caloric intake should come from carbs. So if you have a 2000 calorie daily diet that means 225 - 325 grams of carbs a day.
Choosing The Right Carbs
- You should go for lots of whole grains for fiber. You can find these in grains like brown rice and oats
- Load up on fruits rich in fibers like apples, spinach, and carrots for example
- Limit excess sugars that are found in things like candy, soda, and some baked goods
In summary, carbs are NOT your enemy, it just depends on which ones you decide to take. Be sure to load up on carbs that are packed with nutrients in order to fuel yourself with energy and sustain good physical health.
Works Cited
“Carbohydrates: How carbs fit into a healthy diet.” Mayo Clinic, 22 March 2022, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705. Accessed 1 October 2024.