Health
Health Benefits of Carbohydrates(Carbs)
We all know that food is a very important component of our life. Food should include all the nutrients required by the body in proper quantity such as proteins, carbohydrates, fats, vitamins, minerals and water. This proper intake of all nutrients is a Balanced Diet that keeps us healthy and protects us from various diseases.
A balanced diet Is essential for a healthy body, but with so many different opinions and trends about food, it can be confusing to figure out what constitutes a healthy diet. One says to reduce carbs intake, while other says to eat more proteins, but a balanced diet isn’t just about following strict rules or cutting out foods you love; but it’s all about including blends of foods in the right amounts to give your body the energy or nourishment it needs to function well.
Carbohydrate is the primary source of energy for our all body functions, however these days people are very particular about carbohydrates(carbs)intake in their diet and they are often controlled, but why?
Due to busy lifestyle, stress ,wrong eating habits etc, increasing weight has become a cause of trouble for many people these days.
Also diabetes, obesity, and many other medical conditions too.
Everyone wants to stay fit and hence people are adopting different types of diet plans which includes low carb.
Actually, many people think that carbs are not good for health and giving it up completely helps in weight loss and sugar control.
Well, first of all carbs aren’t the issue, it’s what kind of carbs you’re eating and in how much quantity. Eating too much of any food is bad for health, hence including the right carbohydrates in the diet can be beneficial for overall health and wellness.
Let us know what carbohydrate is, and its types.
What is Carbohydrate?
Carbohydrate is a type of nutrient which provides energy to our body so that we can perform our daily tasks. It is essential for our brain, muscles, and other organs.
It’s composition Is carbon ,hydrogen and oxygen atoms.
Types of Carbohydrates:
Carbohydrates are classified into two major types – simple and complex.
1. Simple Carbohydrate: It is found in sugar and other sweet substances, which provide energy quickly but their excessive consumption can lead to weight gain and other health problems.
2. Complex Carbohydrates: Found in whole grains, fruits, and vegetables, which provide energy for a long time and help in controlling blood sugar.
Both simple and complex carbs can be a part of your diet, but in their right proportion.
Other classifications of carbohydrates:
a. Monosaccharides: Glucose, Fructose & Galactose.
b. Disaccharides: Sucrose, Lactose & Maltose.
c. Polysaccharides: Starches, Fibers & Glycogen.
Breakdown of carbohydrates in the body:
-Once the food we eat, enzymes in saliva in the mouth begin to break down carbohydrates.
-When it reaches the digestive system,it converts carbs into sugar (glucose).
-Glucose is absorbed into the blood and converted into energy. This energy is used by various organs of the body.
-Excess glucose which is not used immediately is stored in the liver and muscles in the form of glycogen.
-Glycogen is broken down into glucose during exercise or according to the body’s needs.
– If any excess glucose remains after that, it is converted into fat, which leads to weight gain.
Benefits of carbohydrates to body:
1. Source of energy -Carbohydrates provide energy to the body. Our body converts carbohydrates into glucose and uses it as energy.
2. Brain function -Glucose is required for proper functioning of the brain and it is obtained from carbohydrates.
3. Digestion -Fiber-rich carbohydrates are good for digestion and help prevent problems like constipation.
4. Weight management -Fiber-rich carbohydrates make your stomach full for a longer period of time, which may help you avoid eating too much.
Carbs provide the body with energy and offer various health benefits, but their impact varies significantly depending on individual needs and circumstances. Each person has a different metabolism so it’s crucial to consider individual factors like age, activity level, health conditions, and preferences to determine the appropriate carbohydrate intake and types that offer the most benefits for your unique needs.
Some terms related to carbs:
1. Glycemic Index (GI)
The glycemic index is a number that determines information about how fast our body converts carbs into glucose and enters the bloodstream. Carbs which break down more quickly into glucose have a higher GI and on the contrary, those which slowly break down into glucose have low GI.
This index generally helps in preparing the diet list of patients suffering from diabetes.
2. Glycemic Load (GL)
It is a measure of how many carbohydrates are in a food and how long they stay in the blood as sugar.
GI only tells us speed, but GL tells us how much strength it can retain.
It’s important to note that both GI and GL provide useful information for people with diabetes and other health conditions.
3. Carb cycling:
Carb cycling means the amount of carbohydrates in your diet varies according to body need . It is used for weight loss. In simple words, carbs intake will be less on some day and more on other day. The purpose of carb cycling is to free up glycogen to use as energy. Due to this, the fat stored in your body will be reduced.
4. Carb loading:
This is a strategy that athletes use to increase glycogen stores in their body. They increase their carbohydrate intake for a few days before a competition. At the same time, they reduce their exercise volume to give the muscles time to store glycogen. By increasing glycogen storage, athletes experience less fatigue and are able to perform better in their competition.
List of foods categorized by their carbohydrate content, ranging from low to high:
Low Carb Foods (Generally less than 10g of carbs):
Spinach, lettuce, broccoli, cauliflower, Eggs, fish, poultry, lean meats. Avocado, nuts.
Medium Carb Foods (Generally 10-30g of carbs):
Strawberries, blueberries, raspberries, apples, pears, oranges, sweet potatoes, corn, peas, brown rice, quinoa, oats, yogurt, milk.
High Carb Foods (Generally more than 30g of carbs ):
White rice, pasta, bread, potatoes ,bananas, grapes, mangoes, soda, juice, cakes, cookies.
Here are some popular carb diet plans:
People choose diet plans for various reasons including weight loss so as to achieve a better body shape, to improve health and prevent health conditions like diabetes, heart disease, or certain allergies,to boost immunity and improve overall well-being, etc.
1. Ketogenic (keto) diet – The keto diet has the lowest amount of carbs, the highest amount of fat, and the protein level is at a medium level. This diet includes food items such as fish, meat, eggs, cheese etc and grains, sugars, fruits are avoided.
2. Atkins diet -It is a low-carbohydrate, high-protein and fat diet, aimed at weight loss and maintaining a healthy weight. This diet includes chicken, fish , eggs ,nuts etc and excludes bread, rice , potatoes. Robert Atkins mentioned the Atkins diet in his book New Diet Revolution.
3. Paleo diet -This diet is an eating plan that emphasizes whole foods to improve health and eliminates grains, legumes and most processed foods.
Following these diet will help to loose weight but it also has some side effects. Therefore, it is important to consult a dietitian or healthcare professional for personalized recommendations.
Conclusion-
As the saying goes, Balance Your Plate, Energize Your Life. Healthy diet is balance and that includes finding the right amount of carbohydrates for your individual needs. It is crucial to understand the impact of different carbohydrate and find proportionate source.
Swap it, but don’t stop it.
By: Afsana Shaikh
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