The Truth about Carbohydrates

Introduction

Among fat and protein, carbohydrate is one of the macronutrient present in the food. Almost, all foods contains the combination of these three nutrients. Sugar, starch and fibre are the types of carbohydrates. Carbohydrates are the body’s main source of energy to have a balanced diet, which provide about 4kcal or 17KJ per gram. Some of the scientific truth of carbs as follows.

Too much of Carbohydrates Gains Weight

Carbohydrates are very much necessary for our body. But too much of carbs will lead to gain weight. The carbs with high sugar and low fibre are unhealthy, which are present in chips, candies, cookies, etc. Unfortunately, nutrition rich carbs present in fruits, vegetables, and grains are replaced by poor nutritious soft drinks, soda, etc. These are unwanted sources of carbs to our body.

Simple Carbohydrates are Unhealthy

Simple carbohydrates can be easily converted into energy. The refined sugars are present in candies, soft drinks, syrups, and table sugar. The healthy unrefined sugars are naturally found in fruits, milk, and dairy products. These simple carbs have tendency to raise the blood sugar level. Having complex carbs, which are rich in fibre helps in maintaining the blood glucose level.

All Breads and Pastas are not Good

Bread and pasta are the products of grains. It is rich in carbohydrates, vitamins and minerals. Grains like wild rice and brown rice also healthy. Foods like breads and pastas are quick and easy to prepare. Adding lots of cheese and butter to the slices of the bread is not a good idea. Instead pairing the bread and pasta with lean proteins, vegetables, and legumes give a satisfying meal.

Low-Carb Diets are Best for Weight-Loss

Carbohydrates are very much necessary for our body. Instead of consumption of more carbs, protein rich diet helps in reducing the weight quickly. The function of the body and brain are very much dependent on glucose. Very low level carbs lead to ketosis. Ketosis means burning of fat instead of glucose for energy, which leads to bad breath and constipation. In order to avoid such things carbs can be taken at minimum size in terms of complex carbohydrates like fibres, which would maintain the carbs level in the body.

Less than 50% of Diet must be Carbs

Though the daily caloric needs vary, the Acceptable Macronutrient Distribution Range (AMDR) for carbohydrate must be 45-65 percentages in the total daily caloric intake. If a person takes 2000 calories per day, then they should aim for 800-1200 calories in order reduce the carbohydrates. Even if the workouts are intense and long, the number of calories can be increased as needed, but the carbohydrates percentage must be maintained same. Every person should be aware of the number of carbohydrates present in their daily food.

Conclusion

Carbohydrates are important for our nutrient for our body to give energy. Excess of carbs produces more amount of glucose, which are later converted into glycogen found in liver and muscles. If more glycogen is stored then it is converted into fat, which increases the weight. Hence, consume carbs at minimum quantity and lead a healthy life.

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