Carbohydrates: Why and how to add carbs to your diet

Carbohydrates, often referred to as carbs, are one of the three primary macronutrients essential for the human body, alongside proteins and fats. These organic compounds consist of carbon, hydrogen, and oxygen atoms, forming various sugars, starches and fibers. Carbohydrates serve as a crucial source of energy, fueling our daily activities and bodily functions. They play a fundamental role in maintaining blood glucose levels and are a preferred energy source for the brain. Beyond energy, carbs also contribute to cellular structures and can be found in a wide range of foods, from grains and fruits to vegetables and dairy products, influencing our dietary choices and overall health.

What are the different types of carbohydrates?

Carbohydrates, the body’s primary energy source, can be classified into two main types: simple carbohydrates (sugars) and complex carbohydrates (starches and fibers).

What are simple carbs?

These are quickly digested sugars found in foods like table sugar (sucrose), fruit sugars (fructose), and milk sugars (lactose). They provide rapid energy but can lead to blood sugar spikes if consumed excessively.

What are complex carbs?

These are made up of longer chains of sugar molecules and are found in foods like grains, legumes, and starchy vegetables. Complex carbs provide sustained energy and fiber, promoting digestive health.

Legumes are packed with nutrition and can help prevent obesity. Image courtesy: Shutterstock
  • Dietary fiber: A subtype of complex carbs, dietary fiber, cannot be completely broken down by human digestive enzymes. It aids in digestion, regulates blood sugar, and promotes a feeling of fullness. Fiber-rich sources include whole grains, fruits, and vegetables.

Why do you need carbohydrates?

Carbohydrates are a fundamental dietary component essential for several critical functions in the body. According to the expert, carbs serve as the primary source of energy. When consumed, carbohydrates are broken down into glucose, which fuels cells, tissues, and organs. This energy is vital for physical activities, from simple daily tasks to intense workouts. Moreover, carbohydrates play a crucial role in brain function. Glucose derived from carbs is the brain’s primary fuel source, supporting cognitive processes, concentration, and mental alertness.”

Carbohydrates also contribute to digestive health. Dietary fiber, a type of carbohydrate found in foods like whole grains, fruits, and vegetables, aids in regular bowel movements, prevents constipation and supports a healthy gut microbiome. All in all, carbohydrates are necessary for energy, brain function, digestive health, and physical performance.

Which foods contain carbs?

Carbohydrates are found in various foods, primarily in the form of sugars, starches, and fiber. Common sources of carbs include:

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Grains: Bread, pasta, rice, oats, and cereal
Legumes: Beans, lentils, and peas
Fruits: Apples, bananas, oranges, and berries
Vegetables: Potatoes, carrots, broccoli, and spinach
Dairy: Milk and yogurt
Sugars and sweets: Candy, soda, and desserts

Which carbs are considered unhealthy or “bad?”

Not all carbs are created equal. Simple carbohydrates, often found in sugary snacks, sugary drinks, and processed foods, are considered unhealthy. They lead to rapid spikes in blood sugar levels, followed by crashes, contributing to weight gain and health issues like diabetes.

What are good carbs?

The types of carbohydrates that are considered good are complex carbohydrates. They are generally found in whole, unprocessed foods and provide sustained energy along with essential fiber, vitamins, and minerals.

Can you lose weight by eating carbs?

Yes, you can lose weight while eating carbohydrates. The key to weight loss is maintaining a caloric deficit, where you consume fewer calories than you burn. Carbohydrates are a source of energy and can be part of a balanced diet. Choosing complex carbohydrates like whole grains, fruits, and vegetables, which are rich in fiber and nutrients, can help control hunger and provide sustained energy, making it easier to maintain a calorie deficit. However, it’s essential to monitor portion sizes and overall calorie intake.

carbs for weight loss
Choose complex carbs to lose weight. Image courtesy: Adobe Stock

What happens to your body if you don’t eat enough carbs?

If you don’t eat enough carbohydrates, your body may experience several consequences. Carbohydrates are a primary source of energy for the body, and when they are insufficient, it can lead to fatigue, weakness, and reduced physical and mental performance. Additionally, the body may start breaking down protein and fat for energy, potentially causing muscle loss and ketone production, leading to a state known as ketosis. Prolonged carbohydrate deficiency can negatively affect metabolism and hormonal balance, leading to imbalances like insulin resistance. It’s essential to include an appropriate amount of carbohydrates in your diet to support overall health and energy levels.

What are the side effects of the overconsumption of carbohydrates?

Overconsumption of carbohydrates, particularly refined and simple carbs, can lead to various health issues. Excessive intake of sugary foods and drinks can result in weight gain and increase the risk of obesity, type 2 diabetes, and heart disease. High-carb diets can cause rapid spikes and crash in blood sugar levels, leading to mood swings, fatigue, and cravings. Additionally, a diet heavy in refined carbs may lack essential nutrients and fiber, contributing to nutritional deficiencies and digestive problems.

How many carbohydrates should I eat daily?

The recommended daily carbohydrate intake varies based on individual factors such as age, activity level, and health goals. According to the Dietary Guidelines for Americans on average, adults should aim for about 45-65 percent of their daily caloric intake to come from carbohydrates. This typically translates to 225-325 grams of carbohydrates in a 2,000-calorie diet.

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