What You Need to Know About Carbohydrates
When it comes to nutrition, carbohydrates are one of the most essential nutrients that our body needs to function correctly.
They are a primary source of energy, making up about half of our daily calorie intake. Carbohydrates are made up of sugars, starches, and fiber, and are found in a wide variety of foods, including fruits, vegetables, grains, and dairy products.
What do carbohydrates do in the body?
Carbohydrates are an important nutrient that our body needs to stay healthy. They are like fuel for our body, providing energy for all our daily activities like walking, running, and even breathing. Here are some important functions of carbohydrates that you should know about:
Energy Source: Carbohydrates are the primary source of energy for our body. When we eat carbohydrates, our body breaks them down into glucose, which is then used by our cells to create energy.
Brain Function: Our brain relies on glucose as its main source of energy. Eating carbohydrates ensures that our brain has enough glucose to function properly and help us think clearly.
Blood Sugar Regulation: Carbohydrates are broken down into glucose, which enters our bloodstream and raises blood sugar levels. Insulin, a hormone produced by the pancreas, helps regulate blood sugar levels by facilitating the uptake of glucose by cells.
Digestion: Some carbohydrates, like those found in fruits, vegetables, and whole grains, are a good source of fiber. Fiber helps keep our digestive system healthy and promotes regular bowel movements.
Immune Function: Certain types of carbohydrates, like beta-glucans found in oats and barley, can enhance our immune function and reduce the risk of certain diseases.
Simple vs. Complex Carbohydrates
Not all carbohydrates are created equal. When we eat carbohydrates, they are broken down into glucose, which is then transported to our cells to use for energy. Simple carbohydrates, which are made up of one or two sugar molecules, are quickly broken down and absorbed into the bloodstream. They provide a quick source of energy, but they can cause a rapid spike in blood sugar levels, followed by a crash. Simple carbohydrates are found in foods like candy, soda, and pastries.
On the other hand, complex carbohydrates, which are made up of long chains of sugar molecules, are broken down more slowly and provide a steady source of energy. They are found in foods like whole grains, beans, and vegetables. Complex carbohydrates are an excellent source of fiber, which is crucial for maintaining healthy digestion and preventing chronic diseases like heart disease, diabetes, and certain cancers.
You can read more about the different carbohydrate choices and how to better pair the choices here.
Why emphasize complex carbohydrates?
There are several reasons why it's important to emphasize complex carbohydrates over simple sugars in our diet. For one, complex carbohydrates provide a steady source of energy, preventing the highs and lows that come with consuming simple sugars. Additionally, complex carbohydrates are typically found in nutrient-dense foods, like whole grains and vegetables, which are rich in vitamins, minerals, and fiber.
Benefits of Fiber:
Fiber is a type of carbohydrate that the body cannot digest. Instead, it passes through the digestive system largely intact, providing a range of health benefits along the way.
One of the most important benefits of fiber is that it helps to keep you feeling full for longer. This means that you are less likely to experience hunger pangs and cravings, which can lead to overeating and weight gain. In fact, research has shown that people who eat more fiber tend to have lower body weights and smaller waistlines.
Ideas for sources of complex carbohydrates:
Whole grains like wild rice, quinoa, and oats
Beans and lentils
Vegetables like sweet potatoes, squash, and corn
Fruits like apples, bananas, and berries
Dairy products like milk and yogurt
Daily carbohydrate recommendations:
The amount of carbohydrates you need depends on several factors, including your age, sex, weight, and activity level.
For an overall healthy adult, it's recommended that carbohydrates make up about 45-65% of your daily calorie intake. However, for individuals with obesity or type 2 diabetes, a more moderate carbohydrate diet is recommended (30-40% of calories coming from carbohydrates).
Here’s what a 1 serving portion of common carbohydrates looks like:
1 slice of whole-grain bread
1 small whole-grain pita bread
1 small dinner roll
1/2 cup of cooked pasta
1 small cooked sweet potato
1/2 cup of cooked brown rice
1/2 cup of cooked oatmeal
1/2 cup of bran flakes
1 small baked potato
1/2 cup of cooked corn
1/2 cup of cooked peas
Bottom Line:
Carbohydrates are an essential nutrient that plays a crucial role in our overall health and well-being. By focusing on complex carbohydrates and avoiding simple sugars, we can support our energy levels, digestive health, and overall health and vitality. Adding a variety of nutrient-dense sources of carbohydrates to our diet can help us feel our best and perform at our peak.
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