Carbohydrates: Benefits and Healthy Sources

Carbohydrates, a major macronutrient, provide energy and are fundamental to overall nutrition. Consisting of carbon, hydrogen and oxygen, carbs are found in different foods such as grains, vegetables, dairy products and fruits.

It's important to eat foods with the right types of carbohydrates because some food types are better for your body than others.

Basics of carbohydrates

Carbohydrates are sugar molecules and one of the main nutrients in foods and drinks, alongside fats and proteins.

Most carbohydrates are broken down into glucose, he main energy source for the functioning of organs, cells and tissues (though fiber is not digested). Glucose can be used immediately in the body or stored in the liver and muscles as glycogen for later use.

Carbohydrates are classified into simple sugars (glucose and fructose) and complex carbohydrates (like starch and fibre).

Some common foods that contain carbohydrates include:

• Grains: Bread, pasta, rice, cereals, noodles and crackers.
• Vegetables: Pumpkin, spinach, cucumbers, broccoli, carrots, tomatoes and onions.
• Dairy Products: Milk and yoghurt.
• Legumes: Lentils, peas and dried beans.
• Snack and sweets: Cakes, cookies, candies and other desserts
• Fruits: Bananas, melons, oranges, mangoes, apples and berries.

Benefits of carbohydrates

Carbohydrates play a significant role in the human body. Carbohydrates affect blood sugar and insulin metabolism. Fiber, in particular, helps regulate blood sugar

Fibre, the non-digestible complex carbohydrate, encourages the healthy bacterial growth in the colon and acts as a bulking agent. This leads to regular bowel movement.

Besides, diets high in fibre may help prevent gastrointestinal issues, such as constipation and may also lower cholesterol and LDL levels, reducing heart disease risks.

8 must-know facts about carbohydrates

Some carbohydrate facts you must know:

1. Carbohydrates supply fuel in the body. During digestion, complex sugars break down into simple sugars. Glucose, which gets to the body cells through the bloodstream, is the main type of carb used for energy. This is why glucose is also known as blood sugar.
2. The main role of carbohydrates is to supply energy, while dietary fiber (a type of carbohydrate) supports digestive health.
3. According to the National Center for Biotechnology Information, adults should consume 45–65% (about 200 g to 300 g per day) of their total calories from carbohydrates. Younger children need a slightly higher proportion of carbohydrates in their diets for energy and growth.
4. The human body cannot produce complex carbohydrates like starch or fiber, though it can produce glucose from protein and fat via gluconeogenesis
5. Carbohydrates are further classified into simple carbohydrates and complex carbohydrates based on their molecular structure. Simple carbohydrates often increase blood sugar levels quickly, while complex carbohydrates take some time to digest, thus releasing glucose slowly.
6. There are both healthy and unhealthy sources of carbohydrates. Fresh fruits, vegetables, pulses, etc., are healthy sources, while soda, white bread, artificial sugar, pastries and other highly processed foods are considered unhealthy sources.
7. Humans should prioritise eating carbohydrates in their diet since they are responsible for important aspects of the human metabolic processes, oxidation of fats and breakdown of body protein.
8. Excess intake of simple carbohydrates may contribute to weight gain, since unused calories are stored as fat. Therefore, you should include many complex or good carbs in your diet, such as fruits and vegetables.

Examples of good and bad carbs

Here are some examples of good and bad carbs:

Good carbs

• Whole grains: Such foods include brown rice, oatmeal, whole-wheat bread and whole cornmeal.
• Foods with lots of fibre: Grains, seeds, vegetables, beans, peas, lentils, e.t.c.
• Naturally occurring sugars: Like those present in fresh fruits and milk.

Bad carbs

• Added sugars: Like those present in sweets, ice cream, cookies, candy bars, canned fruit, juice and soda. These foods tend to have many calories but less nutrition.
• Refined grains: These include white rice, bread, pasta, etc. Refined grains lose fiber and some nutrients during processing, but can still be part of a balanced diet if eaten in moderation.

Conclusion

Carbohydrates form a significant part of a healthy nutritional diet. However, you must consume a balanced diet that includes all the food groups, engage in physical activity, and opt for regular medical checkups. An appropriate individual health insurance policy can cover the cost of these consultations and provide essential support during health emergencies.

FAQs

• What happens when you restrict yourself from consuming carbohydrates?

Severe restriction of carbs can result in ketosis, where the body uses fat for energy because there are fewer carbohydrates in the diet. The same can cause side effects like headaches, brain fog and fatigue.

• Can I lose belly fat if I reduce carb intake?

Reducing refined carbs can help with belly fat loss, especially when combined with an overall calorie-controlled diet and exercise.

• What is the main thing carbohydrates do?

The main function of carbohydrates is to provide energy to the body.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.