Carbohydrates are found in bread, potatoes, pasta, rice, muesli, cereals, sugar, honey, and bananas. Even vegetables contain them, but not as much as, for example, pasta. The rule of thumb is that vegetables that grow underground contain more carbohydrates than those that grow above ground.
Carbohydrates are our most important source of energy because they break down into glucose and provide energy to cells. Glucose is converted to glycogen in the liver and muscles, where it is stored as a kind of energy store for the body. Since the brain uses them as fuel, it is important to eat carbohydrates, especially the right ones. Carbohydrates also contain nutrients such as vitamins, minerals, and fiber that our body needs.
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Types of carbohydrates
Carbohydrates are the name of dietary fiber, starch, and various sugars. Dietary fiber aids in digestion and supports normal bowel function. Thanks to them, we feel an increased feeling of satiety. Carbohydrates can be either simple or complex. The factors that determine whether a food is considered a simple or complex carbohydrate are its chemical structure and how quickly your body absorbs it.
As the number of processed and refined foods produced by the industry grew, the notion grew that carbohydrates were the enemy. Foods such as sugary cereals, white bread, chips, pasta, candy, and the like do contain empty calories or no nutritional value.
However, not all carbohydrates are bad. Fruits, vegetables, and whole grains can sometimes be high in carbs and calories, but they will be healthy. They provide the body with fiber, protein, B vitamins, and other nutrients.
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It is impossible to refuse carbohydrates, it is necessary to determine which of them are useful and which can be harmful. They are divided into fast and slow, depending on the effect on blood sugar levels. Slow carbs, called complex carbs, cause a slower rise in blood sugar, while fast carbs (simple carbs) cause a faster rise. A slow response to blood sugar is better for the body than a fast one. Therefore, you should pay attention to slow carbohydrates in your diet.
Is cutting carbs helpful?
Many diets today focus on cutting out carbs, including the keto diet and LCHF (Low Carb High Fat). But in order to be able to maximize your performance and keep your blood sugar levels stable, you need to consume them. Read on for reasons why cutting carbs is the wrong move.
- Many high-carbohydrate foods are rich in essential vitamins and minerals. They deliver important nutrients to the body such as fiber, minerals, vitamins magnesium and B12, and antioxidants. Healthy carbohydrates support metabolism, digestion, and immunity. They act as building blocks for healthy bones, muscles, cartilage, skin, and even blood. When you completely eliminate carbohydrates from your diet, you put yourself at risk of nutritional deficiencies if you don’t replace those nutrients with other food sources.
- When carbohydrates are reduced in the diet, fiber deficiency can occur. Whole grains, fruits, and vegetables, especially starchy ones, are among the best sources of fiber. But they are also rich in carbohydrates. Fiber plays a key role in digestion, heart, and gut health. With sufficient consumption, people have a lower risk of developing cardiovascular disease. Fiber helps you feel full for a longer period of time, which is helpful if you’re trying to lose weight.
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- Carbohydrates are a good source of energy for your brain. Scientists estimate that the brain consumes approximately 120 grams of carbohydrates each day, accounting for approximately 20% of your total energy (calories) burned daily. On a low-carb diet, a person may experience brain fog, mood swings, and worse thinking because your body’s main source of energy has suddenly disappeared.
- If you notice that your weight is stagnant despite exercising, it may be helpful for you to analyze your diet. Carbohydrates provide your body with fast energy – they are the first macronutrient used for fuel and are the easiest to release from stores. Fats and proteins also provide your body with energy, but the body does not use them as efficiently as carbohydrates. So if you feel like your performance in the gym has slowed down, your body may not have enough available energy to complete tasks. Adding healthy carbohydrates such as oatmeal, quinoa, or fruit to your diet.
