A MUST KNOW INFORMATION ABOUT CARBOHYDRATES
Carbohydrates:
Before we start with the carbohydrates lets get familiar with the term Macronutrients:
One easy and yet Life Saving fact to know is that the body can’t produce macronutrients on it’s own!
There are three groups of macronutrients Carbohydrates, Proteins and Fats and they are all essential for the proper functioning of our bodies.
Now you know a little bit more what are the Macronutrients and you also now know that carbohydrates are one of those three macronutrients. I can now introduce you the Carbohydrates.
I will write it In a Q&A form and I will try to keep it short but yet informative as possible...
OK It just didnt turn up to be very short so if you dont have the time to read it all read the red writings.
Q: What are Carbohydrates?
A: Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products.
Q: Why are they called Carbohydrates?
A: Because, at the chemical level, they contain carbon, hydrogen and oxygen.
Q: Recommended daily amount of carbs for adult?
A: There are hundreds of articles about how many grams of carbs adult should consume each day so I will form my answer in a different way… For me it is very important that every person knows that carbohydrates are essentials for their health and they must not be ignored, from that point onwards the amount of carbohydrates intake may vary dramatically from one person to another based on their gender, weight, day to day activities and of course their personal goal.
Q: Are Carbohydrates Important for our Health?
A: Carbohydrates are one of the three main ways the body obtains energy.
In fact they are our bodies’ main source of energy!
Q: What actually carbohydrates do?
A: Simply said If you want your brain to function properly you need carbs and considering that normal brain work is a very important part in our day to day activities and in our lives in general.
That leads us to the conclusion that we should have a minimum daily carbs intake, which according to the National Institute of Health (NIH) is135g for adult.
Carbohydrates are needed to supply fuel for the central nervous system and energy for working muscles.
They also have the function of preventing the use of protein as source of energy (remember that the protein doesn’t have that function, so I recommend not to eat more protein instead of carbs).
Q: How many types are the carbohydrates?
A: Carbohydrates are two main groups Simple and Complex.
The chemical structure the absorption and digestion speed defines the carbohydrates group. Simple carbs are absorbed and digested quicker than complex carbs.
Simple carbs can affect blood sugar levels very quickly, while complex carbs provide more sustained energy.
That thing is important to know because the digestion/absorption speed affects the blood insulin levels.
Simple carbs:
If the simple carbs contain one or two sugars in their chemical structure are called monosaccharides that will be the fructose in fruits as well as honey and galactose in milk products.
If the simple carbs contain two molecules of sugar in their chemical structure they are called disaccharides that will be sucrose in the table sugar also in some fruits and vegetables, lactose in dairy products and maltose present in cereals e.g. barley.
We can also find simple carbs in candies, soda drinks and syrups. The bad thing now days is that most foods and beverages are made with processed and refined sugars and do not have the vitamins, minerals and fibers and because of that they are called empty calories and they can easily lead to weight gain.
Complex carbs/polysaccharides:
Their chemical structure is with three or more sugar molecules.
Complex carbs are often high in vitamins and minerals. They are commonly found in green veggies, starchy food such as beans, peas, lentils, peanuts, potatoes, corn, pumpkin and in food made from whole grains such as oatmeal, pasta and bread.
Q: Is there something like Good carbs and Bad carbs
A: Yes it is and also equally if not even more important is the amount and the time when the carbs are consumed.
OK don’t get me wrong I am not saying that one tbsp.. of nutella chocolate spread is healthier than banana, but one tbsp. of nutella consumed right after workout will not be as bad. Actually consuming it after a workout will even help promoting muscle growth -Just to make myself clear watch the amount !!! .. Also a full bow of mashed potatoes (complex carbs) even if they are red potatoes wont be the best choice of meal before bed.
If you are still wondering what my answer to the question is - YES there are carbs that actually can help the body functions and I guess everything that helps is classifies as good and such that do nothing good but make you crave for more and lead you happily to fatty land:
So the good ones are processed slowly and are rich in nutrients – Complex Carbs
The bad ones rarely have any nutritional value....
Go FOR it IF:
- Calories are LOW
- Saturated fats are LOW
- High in nutrients
- High in naturally occurring fiber
Stay Away From it IF:
- The Calories are HIGH
- Saturated fats are HIGH
- It is Full of refined sugar (white flour)
- Nutrients are LOW
- Fiber content is are LOW
Conclusion:
Carbohydrates are one of the basic food groups and they are not only beneficial but very important for a healthy life because they will help our -MENTAL HEALTH, -WEIGHT LOSS (only the right kind of carbs the ones rich on fiber) -HEARTH HEALTH
And if we have carbohydrate deficiency will get us into loads of troubles.
Energy levels will drop, the CNS will not function properly causing dizziness and if that deficiency lasts for longer can lead to mental and physical weakness.
Also another important thing to point is that lower than needed carbs intake will make the body to use first the protein as a fuel before anything else which will lead to a protein deficiency, and now the things get even worst! Some of the vital organs will stop functioning properly, such as Kidneys which will start producing byproducts and extracting them in the urine and that will be painful. In addition to all the bad stuff if the body starts using the protein as a fuel instead using it to build muscle tissue do you think there will be any muscle growth…. ?
I personally don’t think so.
Q: What is a Glycemic Index Low GI and Hi GI
A: This answer will be short
There are so many studies on that subject and I’ve read some of them.
I don’t really agree with those who claim that not the type of carbohydrate, but the carb’s glycemic index is what is important. But Hey that is a research made by scientists and the above it is only based on my experience and view of the things.
So the key is to be able to pick what works for you and what does not then use that information to create healthy habits.
There is no universal formula for everyone that is why every human being is unique in it’s own way!
Enjoy Carbohydrates and Your life!
