why do we need carbohydrates?

Answers to why do we need carbohydrates

Carbohydrates are our main source of energy. Most health bodies recommend that they should make up almost 50% of our diet. Athletes the day before a race traditionally eat a high- carbohydrate meal.

The main sources of carbs are grains: These include wheat (bread and pasta), rice and cereal. Potatoes are another major source. Complex carbohydrates are the main types; these consist of glycogen (from glucose: Very high in energy), starch and fibre. Unrefined carbs (from brown bread, rice, pasta etc) are especially healthy because they contain more fibre, which allows us to break down waste more efficiently.

It is quite noticeable, if you have a high-fibre cereal and wholemean toast for breakfast one day, and ordinary low-fibre cereal and white toast the next, you will feel much hungrier by lunchtime on the second day!

About Carbs
Carbohydrates are the body's main source of energy. There are three different kinds of carbohydrates. They include starch, sugar, and fiber. Starch is made from chains of small sugars. When these chains are broken down during digestion, we get energy. We get 4 calories from each gram of starch (or sugar). We do not get calories from fiber because our bodies do not break fiber down during digestion.

Plant foods like cereals, bread, rice, pasta, potatoes, plantains and corn are good sources of starch. They give us the energy we need to do daily activities. These starchy foods give us important vitamins and minerals, too.

Because carbohydrate-rich foods are usually low in calories, they can help us keep a healthy weight. When we add fat (like butter, sour cream or gravies) at the table or when we cook , we add extra calories and may gain weight. Try using less mayonnaise, butter or margarine on breads and muffins. Use less gravy or sour cream on potatoes. When we shop we can get the carbohydrates we need without added fat by reading food labels. Compare crackers and bread products and try the ones with less fat. Use more vegetables without fatty sauces.

Carbohydrates are the starches and sugars that provide the energy our bodies need to function and grow. Almost all of the carbohydrates we consume come from plant sources. Carbohydrates are divided into different categories based on their structure and how easily they can be broken down in the body. The two types of carbohydrates are simple and complex carbohydrates.

Simple Carbohydrates
Commonly referred to as sugars or simple sugars, simple carbohydrates are very easy to digest. They get into the blood stream very quickly. This enables the body to benefit from a burst of energy as the body breaks down the sugar and pulls the nutrients out of it. Foods that contain simple carbohydrates include fruits, some vegetables, honey and other processed sugars.

Complex Carbohydrates
When it comes to complex carbohydrates, the list is much grander than that of simple carbs. Complex carbohydrates are so named because they are comprised of very complicated structures. These are the carbs that are most often referred to as starch and fiber. They are more difficult for the body to break down rapidly, which ensures a longer, more sustained supply of energy to the body.

How the Body Uses Carbohydrates
When the body metabolizes (i.e., breaks down) the molecules of carbohydrates, it converts it into blood sugar. Blood sugar or glucose is the fuel the body needs to carry out its day to day functions. Compared to fats and proteins, carbohydrates are easier to break down.

Glucose is used as rapidly as it is produced. It enables the brain, nervous system, muscles and other organs to function. The body can also store the energy it takes from metabolizing carbohydrates. When it does so, a compound called glycogen is made. Glycogen gets stores in the liver and muscles. This is why many athletes like to "carbo-load" or eat a diet high in carbs several hours before an even. This helps them maximize the amount of energy available in their muscles.

How Many Carbohydrates Do We Need?
There is no Recommended Daily Allowance (RDA) for carbohydrates, as everyone's body needs a different amount based on their body type and body mass index (BMI.) The government recommends that approximately 55 percent of the diet should include a wide variety of carbohydrates from many different sources. Only 10 percent of the diet should be made up of simple carbohydrates.

Not everyone should have the same amount or type of carbohydrates. People with diabetes for example, should be careful to regulate their blood sugar either by altering their carbohydrate intake, or by using insulin. Hypoglycemic people on the other hand, should keep some simple sugar such as a piece of fruit handy, just in case their blood glucose drops too low. Another special case is people who have cystic fibrosis related diabetes (CFRD.) Because of their requirement for high calorie intake, they should not be limited in how many carbs they have, rather, they should adjust their insulin as needed.

Pros and Cons
Starchy (complex carbohydrates) are an easy and inexpensive way to ensure good nutrition. A person should be wary of any diet that suggests that they cut out carbohydrates completely.

Simple carbohydrates on the other hand have very low nutritional value. Sodas, ice cream, hard candies and high fructose corn syrups do more to promote tooth decay than benefit the diet.

Disclaimer - Answers to the questions are researched using various sources and are meant to increase the knowledge of our visitors. We cannot gurantee the accuracy of answers to questions.

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