OVERVIEW
The six types of food basically contain all the beneficial foods to health- carbohydrates, protein, fats and oil, vitamins, mineral, and water, and they are pointers to well-being. Spare me a few minutes as this article inform you what carbohydrates are and their benefits.
The big question is, are carbohydrates our enemy? You know, over the year, the carb diet has gained a lot of bad reports, which is obviously not the truth. Let me pick it up from here the body needs these 3 macronutrients- carbohydrates, fat, and protein; they provide the body with energy to accomplish its task.
However, the body still manages to get its energy from protein and fat, but the calories are always minimal compared to carbohydrates. Literally, carbs are the primary fuel of the body.
Regarding the question asked earlier, “is carbohydrates your enemy?” Read this closely: carbohydrates are classified as simple and complex with respect to their chemical composition. Other classifications are monosaccharide, polysaccharide, and polysaccharide regarding chemical structure.
Simple carbs digest faster and deposit sugar directly into the bloodstream, such as sweetened dairy products and refined grains. Complex carb is a long chain of carbohydrates that requires a long process before it is completely digested- vegetables, fruit, pulses, unsweetened dairy products, and legumes. Literally, you should go for the complex type. It is the healthy type that keeps you healthy.
BENEFITS OF CARBOHYDRATES
Carbs food has a lot of benefits attached to it and is a great contributor to well-being.
ENERGY PRODUCTION
Carbohydrates are the primary source of energy in the body. Apart from carbohydrates, fats and proteins can be used for energy production, but the quantity produced is lesser than carbohydrates. Frequent use of fats and proteins as energy sources can eventually wear the body.
Carbs provide you with enough glucose in the bloodstream for body cell metabolism. Also, excessive carbs are usually stored as glycogen in the liver and muscle, which is another means of regulating the blood sugar level, and maintaining the liver and muscle. Your daily activities require loads of calories. Consume a carb diet.
MUSCLE HEALTH
Glycogen is essential for overall health. The body tries to fill up the low glucose by breaking down muscles to generate energy, leading to muscle wasting. This is why athletes and bodybuilders need carbohydrates for efficient training. It supports the muscle and provides sufficient calories.
HEART HEALTH
Do you consume processed carbs often? They are bad for your health. The blood sugar gets spiked up, leading to diabetes. Complex carbohydrates lessen the risk of cardiovascular illnesses such as coronary artery disease. Also, fiber prevents the accumulation of cholesterol in the body by binding with bile acids to avoid the rapid digestion of carbohydrates. It is a source of good cholesterol, high-density lipoprotein cholesterol HDL.
Likewise, insulin in complex carbs regulates glucose utilization by the cells and tissues.
DIGESTIVE HEALTH
Are you concerned about your gut? Carb foods support digestion, and dietary fiber keeps your bowel healthy, unlike sugar and starches. Consuming carbs containing fiber plays two vital roles: absorption of water for bowel movement and addition of bulk to stool for rapid movement in the intestines. It prevents digestive illnesses such as diarrhea, constipation, and many more, and inflammation of digestive organs.
WEIGHT MANAGEMENT
Over the years, the carb diet has received numerous bad raps because it is related to being overweight, having diabetes, and other medical conditions, but the reverse is the case. Consuming complex carbohydrates such as legumes, nuts and seeds, fruit and vegetables, and whole grains are good for weight management. They provide calories to low body weight and regulate excess weight- a good choice for obesity.
CARBOHYDRATES FOODS
Here’s a list of healthy carbs you should try.
OAT
This is often eaten as breakfast among people.
It contains varieties of nutrients that support well-being. Oat contains fiber, minerals, vitamins, and antioxidant compounds. A serving of carbs contains about 69% of carbohydrates. The gastrointestinal tract contains friendly bacteria that break down certain types of food. However, oat serves as prebiotic nutrients to the bacteria. It reduces cholesterol levels.
QUINOA
It is a seed and a whole grain food with beneficial nutrients for health.
Quinoa contains protein, fiber, vitamins, magnesium, potassium, and phosphorus. Vegetarians use quinoa as fillings in there because of its packed nutrients. It treats gut diseases and supports weight management. Patients with fluctuating blood sugar levels can consume quinoa for a better result. It also promotes the activities of the heart.
BANANA
It is a favorite food for all. It has a delicious taste when it’s ripe due to its sugar content. While an unripe banana has a coarse taste, which is caused by the high quantity of starch. Moreover, a less ripe banana is good for your health.
Banana contains potassium, magnesium, and vitamins which helps to regulate high blood pressure and blood sugar level. Moderate consumption provides nutrients to beneficial microorganisms in the intestines and can be taken as snacks.
POTATO
This is a root vegetable food that is delicious. It is a nutritious carb food with vitamins A and C, potassium, and antioxidants compounds. It eliminates free radicals in the body capable of causing oxidative damage.
The way you prepare your potato does not really matter since it doesn’t affect the nutrients. It can be baked, grilled, roasted, fried, or boiled. Recent research and studies talk about its antitumor activities.
BUCKWHEAT
it is not related or linked with wheat, and that’s to clear your thoughts. Buckwheat is a gluten-free food, not a grain, and has many health benefits. It contains minerals, proteins, fiber, and antioxidants, which maintain the blood sugar level and prevent the development of chronic diseases. Buckwheat makes a good alternative for your morning cereals- oatmeal.
KIDNEY BEANS
This carb food belongs to the family of legumes which is commonly seen. 100 grams of kidney beans promises 22 grams of carbohydrates. It contains minerals, vitamins, protein, and antioxidant compounds such as anthocyanin and isoflavones, which makes it a good recommendation for diabetic patients. It also regulates blood sugar, controls weight management, and prevents inflammation and colon cancer.
BROWN RICE
The consumption of white rice in the population is so high that it is associated with a series of medical illnesses. Instead, brown rice is an alternative to white rice or processed pasta. It contains antioxidants and minerals with 46 grams of carbohydrates in one serving.
APPLE
Apple is a type of fruit that can be found on any random fruit tray, and it is colorful and delicious with a good texture. It is a nutritious food that contains vitamins, antioxidants, fiber, and minerals. It helps the immune system to fight off infections and diseases due to its high vitamin C content. There are several types of apples, and they are all relevant to well-being.
BLUEBERRIES
It is rich in antioxidants and fruits that prevent inflammation in the intestines. A higher percentage of blueberries contains water which soothes bowel movements. 100 grams of blueberry has 16 grams of carbohydrates, vitamins C and K, minerals, and manganese. It prevents oxidative damage and aids cognition in older adults. Include blueberries in your diet.
EXCESS CONSUMPTION OF CARBOHYDRATES FOODS
Eating excess carbs is detrimental to your well-being and other types of foods. Carbohydrates are usually utilized by the body as soon as it enters and must be replaced for good bodily functions, but excess intake can lead to chronic illnesses.
High carbohydrates can lead to diabetes, obesity, overweight, heart disease, digestive illnesses, and other medical conditions. You should consume your carbs moderately and talk to your doctor concerning changes you will be making to your diet and the changes in your system.
In conclusion, carbs are essential for well-being and carry many health benefits. Do not let carbohydrates be found wanting in your diet. Go for complex carbohydrates such as legumes, seeds and nuts, fruits and vegetables, whole grains, and pulses. Your health is also dependent on your lifestyle and the decisions you make. Minimize processed food consumption. Stay safe, stay healthy.
HEALTH BENEFITS OF CARBOHYDRATES FAQs
What are the main types of carbohydrates?
Carbohydrates are classified into types- simple and complex based on their chemical composition. The essential carbs utilized by the body for well-being are sugar, starch, and fiber. They constitute the production of energy and body composition, all pointing towards well-being.
What are the functions of carbohydrates?
Carbohydrates are the main source of energy in the body. It also enhances heart health. Other functions of carbs include; weight management, supporting muscle health and digestion, and regulating appetite.
What are carbohydrates foods?
Carbohydrates can be found everywhere. They are bananas, quinoa, oats, brown rice, whole grain, apple, blueberries, kidney beans, buckwheat, potato, and pasta.
What are the types of carbohydrates?
Carbohydrates have many types that depend on their chemical composition and structure. Based on their chemical composition- complex and simple carbohydrates. Based on chemical structure- monosaccharide, disaccharide, and polysaccharide.
What is the chemical composition of carbohydrates?
Carbohydrates contain three elements essential to every living organism: carbon, hydrogen, and oxygen. They constitute the wellness of cells and tissue.
