Benefits of carbohydrates
Benefits of carbohydrates: Carbohydrates
- How does carbohydrates help?
- Different types of carbohydrates
- Simple carbohydrates
- Complex carbohydrates
- After intake of carbohydrates.
- More and less of carbohydrates
- Effects of dietary carbohydrates restriction
- Benefits of carbohydrates
- Healthy foods with low carbohydrates
- How many carbohydrates do you need?
- Diabetes carbohydrate diet
- Reducing the metabolic syndrome risk
Carbohydrate is a combination of carbon, hydrogen, and also oxygen atoms containing the hydrogen-oxygen atom in the ratio 2:1 and is thus having the formula Cm(h2O) n, the formula holds true for monosaccharides, there are few exceptions existing.
Technically the carbohydrates are called as hydrates of carbon, structurally it is accurate to view them as ketoses and aldoses.
How does carbohydrates help?
Carbohydrates performs numerous roles in living organisms, polysaccharides help in serving as the storage of energy with starch and glycogen and in the form of structural components as cellulose in plants and chitin in arthropods.
The carbon monosaccharide which is called as ribose is an important component of coenzymes and also as the backbone of the genetic molecule which is known as RNA.
Starch and carbohydrates both are considered as the most important carbohydrates in the human diet, which are found in a wide variety of natural and also in processed foods.
Starch is called as polysaccharide which is abundant in cereals like wheat, maize, and rice and also in potatoes and particularly found in cereal flour which includes bread, pizza, pasta etc.
Sugars are generally seen in human diet as table sugar in the form of sucrose, which is extracted from sugarcane or from sugar beets, and in lactose which is available in abundant content in milk, glucose and fructose which are in combination of natural honey.
Many fruits and vegetables are great sources of carbohydrates, biscuits jam and cakes are all added with milk, honey and sugars which are adding one forms of carbohydrates to foods.
Cellulose is one of the important polysaccharides found in the cell walls of all the plants which is one of the main components of the insoluble dietary fiber, although cellulose cannot be digested insoluble dietary fiber can help to maintain a healthy digestive system.
Dietary fiber contains other polysaccharides like resistant starch which includes its degradation products that escapes from the digestion in the small intestine of every healthy individual, it is occurred naturally from the foods but is also added to foods, and inulin.
The food we consume every day is made up of three major components which are
The carbohydrates are again divided into two types they are simple carbohydrates and complex carbohydrates.
Different types of carbohydrates:
There are different types of carbohydrates which can include monosaccharides, disaccharides and polysaccharides.
This is the smallest possible sugar unit and can include galactose fructose and also glucose, which is a major source of energy for every cell in a body, blood sugar means the glucose which is present in the blood.
In human nutrition these include galactose which are most readily available in almost in the dairy products and milk products.
Which is the combination of two monosaccharides molecules bonded together which are examples like lactose, maltose and also sucrose.
Bonding of one glucose molecule with a galactose molecule produces glucose and lactose is commonly found in milk.
Bonding of one glucose molecule with a fructose molecule produces a sucrose molecule. Sucrose is mostly found in table sugar, it often results in photosynthesis when sun light is absorbed by chlorophyll it reacts with other compounds in plants.
Very different polysaccharides act as food stores in both plants and animals they also play a structural role in the wall of plant cell and the tough outer skeleton of insects.
Polysaccharides are a chain of two or more monosaccharides their chain may be branched with one of the molecules that looks like a tree and with some branches and twigs or unbranched ones where the molecules are straight line.
Polysaccharide chain is consisting of many hundreds or thousands of monosaccharides and glycogen is one of the polysaccharides that humans and animals store them in their muscles and liver.
Starches are glucose polymers that are generally made up of amylose and amylopectin which are rich sources that includes potatoes, rice and wheat starches are generally not soluble in water and humans, animals digest them by the amylase enzymes.
The simple carbohydrates are ones which are the simplest and smallest types of carbohydrates and are also called as monosaccharides and disaccharides which are having both one and two sugar units.
Some sugars are naturally found in milk like lactose and other sources of carbohydrates like sucrose which is found in soda and also in candies can also be added to foods to add carbohydrates.
Simple carbohydrates are very easily digested and can be absorbed very quickly which results spike in your blood sugars and also have the capacity of boosting up your energy.
Simple carbohydrates are found in foods such as fruits, vegetables, milk, cakes, candy, and in all other products which are added with simple sugars and also provides great energy but the only thing is that they lack in vitamins, fiber and minerals.
Complex carbohydrates are ones which can include starches and fiber, starches are richly found in foods such as potatoes, oats, cereals, and various types of breads.
Starches are told to be more complex which are made of several hundreds and thousands of sugar units, so they consume more time for the body to break them down, it takes longer time to get digested that means it creates spike in blood sugar.
You will be having more prolonged energy that will be slowly released into the body and fiber on the other hand will not get digested that easily and provides energy for longer time and is told to be a form of energy that will keep your body and stomach always activated.
Dietary fiber is both forms combining all the soluble and insoluble fibers and is also added with more health benefits such as promoting gut motility and also helps in providing energy for the intestinal bacteria that can be easily digested.
After intake of carbohydrates:
When your food enters your body through your mouth you start chewing and saliva is added with enzyme which is called as salivary amylase that can break apart starches and convert them into smaller simple carbohydrates.
After passing through the stomach digestion gets resumed in the small intestine, as the food gets passed into the small intestine then it triggers the pancreas which can result in releasing the pancreatic amylase into the intestine to break down further.
The break down is done by diving the complex carbohydrates into disaccharides which are bounded by two sugar units, enzymes which are lactose, sucrase, and maltase, these enzymes from the small intestine breaks down these disaccharides into monosaccharides which are in the forms of glucose, fructose and galactose, which can be easily absorbed across the intestinal walls and fiber which is impervious those enzymes and gets continued through the colon and is excreted.
The monosaccharides which are absorbed by the intestine are transported through the vein to the liver directly, then the liver will convert certain monosaccharides which are in the form of fructose and galactose converts them into glucose.
Some glucose will be passed by the liver and travels through the blood stream to the rest of the body and enter into the individual cells with the help of the insulin that is produced by the hormones.
The other glucose that is left which gets end up in the liver can either be utilized by the liver itself for energy purpose or can be converted into glycogen, which is the storage form of glucose and is stored in the liver for use in times of fasting.
Your muscles are one of the places where the glucose gets stored as glycogen for the purpose of energy during the periods of fasting or when done lot of exercises.
Similar to protein and fat carbohydrates also can be stored as fat if consumed excess, simple carbohydrates are like digested very quickly which can cause a flood of the glucose in the blood stream and can give the body a burst of energy and causes a wicked crash after insulin does its job.
Since the carbohydrates lacks in filling the fiber you can have mostly simple carbohydrates all the time which can give your metabolism to store all the extra sugar in the form of fat.
Complex carbohydrates are the ones which have to travel further along with the small intestine before they get break down and absorbed since they are been made of longer chains of units of sugar.
Slower digestion which means you are likely to overeat complex Benefits of carbohydrates since the fiber that is left over in you and that fiber can keep you fill for longer times and can also keep your gut healthy.
Bread, beans, bran, pasta, rice, potatoes, cereals, and carbohydrate rich foods are having higher amounts of starch present in them and they are the most common sources of energy for almost all the organisms including human beings.
Generally, we get all our energy from fats and proteins if we have to and one gram of carbohydrate contains approximately 4 kcal and the same amount of protein, and one gram of fat contains around 9kcal.
Anyway, carbohydrates have many other important functions like the brain needs carbohydrates for proper working specifically glucose because neurons cannot burn fat, and dietary fiber is made of polysaccharides that our bodies cannot be digested and US dietary guidelines suggests that 2015-2020 recommended obtaining of 45 to 65 percent of energy needs from the Benefits of carbohydrates and a maximum of 10 percent
More and less of carbohydrates:
The carbohydrates like whole grains which can include millets, amaranth, and farrow, in addition to complex carbohydrates the below mentioned foods are also added with other vitamins and minerals almost all your carbohydrates should be these foods:
- Unprocessed starchy vegetables like winter squash, sweet potatoes, and whole corn.
- Whole grains like oats, buckwheat, barley, brown rice, whole-grain bread, sprouted bread, whole-wheat pasta.
- Dairy foods like yoghurt, milk and cheese.
The foods which are processed so much before you consume them, the body can easily and quickly absorb the simple sugars, which results in leading to the quick burst of energy as your blood sugar rapidly spikes and then you crash, of course no one can stay without desserts forever but then notice that eat less of the below mentioned Benefits of carbohydrates rather than never consuming them.
- Fruit juices instead take fruits
- Sugar cereal
- White bread switch to brown or whole-wheat bread
- French fries and all the junk you considered to be eating frequently.
Effects of dietary carbohydrate restriction:
Carbohydrates are told to be the most essential common source of energy in the living organisms, however no single carbohydrate will act as an essential nutrient in humans.
Human body will be able to obtain al their energy requirement from the proteins and fats regularly through the potential of some negative health effects of extreme carbohydrates restriction which can remain same.
However, in case of dietary fiber indigestible carbohydrates are not treated as a source of energy and inadequate intake can also lead to significant t increases in morality.
Generally, some people follow diet that contains very low amount Benefits of carbohydrates for several days which can result in higher levels of blood ketones bodies than an isocaloric diet with the same protein content.
The relatively high level of ketone bodies is considered to be ketosis and is often confused with the potentially fatal condition and is often seen in type1 diabetes which is know to be diabetic ketoacidosis.
People suffering with ketoacidosis will have much high levels of blood ketone bodies along with the higher blood sugar, electrolyte imbalance and dehydration.
Long chain fatty acids cannot cross the barrier of blood brain and but the liver can have the capacity to break down these ketones and the medium chain fatty acids octanoic and heptanoic acids can cross the barriers and can also be used by the brain which normally depends on the glucose for its energy.
Benefits of carbohydrates:
Although there are many benefits of carbohydrates you need to aware weather you are taking the carbohydrates in required amount or not and should remember to be taken in moderate amount.
A carbohydrate intensive diet can lead to cause high blood sugars and also results in gaining unwanted weight easily, but it is very important that you eat an appropriate amount of healthy Benefits of carbohydrates in order to meet your body’s nutritional needs and also to maintain proper healthy weight.
Carbohydrates are the body’s main source of energy and they act as a fuel to the brain, kidneys, heart, muscles and also for central nervous system. For instance, fiber is a normal carbohydrate that can keep feel your stomach filled always and can helps in keeping blood cholesterol levels in check.
Body is having the capacity of storing extra carbohydrates in muscles and liver for usage when ever you are not getting enough amounts of carbohydrates for your diet.
When we have deficient amount of carbohydrates then it may lead to cause headaches, fatigue, weakness, nausea, constipation, bad breath, difficult concentrating and vitamin and mineral deficiencies.
Healthy carbohydrate rich food should contain at least 12 grams of carbohydrates or more on a single serve and can include:
- Whole grains like quinoa, brown rice, oatmeal, amaranth, whole-grain pasta, whole-grain breakfast cereals.
- Fruits like citrus fruits such as lemons, oranges and berries, pears, apples, bananas, kiwifruit and melons.
- Starchy vegetables like sweet potatoes, yams, peas, corn and carrots.
- Legumes like lentils, pinto beans, navy beans, chick peas, black beans, soya beans.
- Milk products which are low-fat milk, plain yoghurt, and also soy yoghurt.
Healthy foods with low carbohydrates:
Healthy foods generally lower in carbohydrates that is they have less than 10 grams per serve they includes following:
Non-starchy vegetable which can include leafy green vegetables, spinach, cabbage, asparagus, tomatoes, broccoli, green beans, cucumbers, peppers, mushrooms and also cauliflower.
Nuts and seeds like pumpkin seeds, almonds, walnuts, peanuts, sunflower seeds, pistachios, soy milk and tofu.
How many carbohydrates do you need?
The dietary guidelines suggest that most adults get 45 to 65 percent of their calories from carbohydrates since they contain four calories per gram and you should must and should consume 225 to 325 grams of carbohydrates on a daily basis if you are following a diet of having 2,000 calories.
Every person is suggested to be consumed at the very least recommended dietary allowance of carbohydrates which can include 130 grams for adults and 175 grams for women and pregnant women must consume 210 grams for women who are feeding their children and a normal woman should consume 25 grams and men should consume 38 grams of fiber on daily basis.
Diabetes carbohydrate diet:
when a person is suffering from diabetes it is important to see a doctor very regularly and should take help in planning your meal accordingly to control blood sugars.
The amount of carbohydrates that you consume daily will be equal to the amount of Benefits of carbohydrates that are to be consumed by a normal human without diabetes.
Its really important to avoid intake of Benefits of carbohydrates in one same sitting or on a single serve, American diabetes association suggests that people with diabetes should limit their intake of carbohydrate to 45 to 60 grams only per each meal.
Reducing the metabolic syndrome risk:
Long term blood sugar control can help in reduction of the chances of developing metabolic syndromes.
Ways of doing this may include conditions like consuming natural carbohydrates, good sleeping habits and regular exercise.
The Benefits of carbohydrates that are present in vegetables, fruits, legumes, drinks and whole grains and so on can cause a person to feel hungry more times, because they cause glucose and insulin production levels to spike quickly, natural foods that contain carbohydrates from natural sources are very likely to do this.
The Mediterranean diet is one such example of having high in Benefits of carbohydrates from natural sources and having moderate amount of animal or fish protein.
Carbohydrates are needed for good health and those that come from natural, unprocessed foods such as fruit, vegetables, legumes, wholegrain and some cereals are also containing essential vitamins, fiber and key phytonutrients.