Carbohydrates: The Body’s Primary Source of Energy
Think of your body as a high-end machine. What’s the fuel that keeps it running smoothly? For most people it’s carbohydrates. The unsung…
Carbohydrates: The Body’s Primary Source of Energy
Think of your body as a high-end machine. What’s the fuel that keeps it running smoothly? For most people it’s carbohydrates. The unsung heroes of nutrition, often caught in the cross fire of diet debates, carbs are the fuel your brain, muscles, and cells need.
Essential macronutrient, carbohydrates (carbs) are often misunderstood and vilified, and are the body’s primary source of energy. Carbohydrates are found in just about every food we eat, including fruits and vegetables; grains; and legumes. In this article we discuss how important carbohydrates are, what kinds they are, what benefit they bring to your body and some practical tips for using carbohydrates in your balanced diet.
Types of Carbohydrates: Good and Bad
Carbohydrates are organic compound containing carbon, hydrogen and oxygen. They are one of the 3 main macronutrients along side proteins and fats and are broken down by the body into glucose, which provides fuel for the body’s cells. Not all carbohydrates are created equal, and understanding their types can help in making healthier dietary choices:
- Simple Carbohydrates: These are sugars naturally found in fruits, milk and honey etc. Examples are glucose, fructose and sucrose. However, they give you quick energy but if you eat too much of it you can suffer energy crashes.
- Complex Carbohydrates: These foods include whole grains, legumes and vegetables that are longer chains of sugar molecules. Because of their slower digestion, they give sustained energy, along with being nutrient rich.
- Dietary Fiber: A type of complex carbohydrate that isn’t digested, but is important for digestive health and maintaining normal blood sugar levels.
Less healthy vs. Healthy Carbohydrates
- Healthy Carbohydrates:
- Whole Grains: All of those brown rice, oats, quinoa, whole wheat products provide necessary nutrients, with a slower and longer energy release.
- Fruits and Vegetables: They are rich in natural sugars, fiber, vitamins and minerals and are also excellent sources of healthy carbohydrates.
- Legumes: These beans, lentils and chickpeas boast high fiber, protein and complex carbohydrates.
- Less Healthy Carbohydrates:
- Refined Grains: As with other refined products, white bread, pastries, and more lose a great deal of their nutritional value during processing.
- Sugary Foods and Drinks: Added sugars from foods high in added sugar give you empty calories and can lead to weight gain and diabetes.
The Role of Carbohydrates in Health
Several physiological processes depend on carbohydrates and overall health is provided by many carbohydrates. Here are the key points:
- Primary Energy Source: The body prefers carbohydrates as its energy source and converts it into a sugar popularly known as glucose. It helps your muscles, brain, and other organs.
- Brain Function: Only glucose is used for energy by the brain, and carbohydrates are critical for cognitive function.
- Protein Sparing: Protein sparing is when the body will use carbohydrates and fats for energy and protein will focus on building and repairing tissues instead of using the protein to burn energy. This allows proteins to do what they are called upon to do — repair muscle and make enzymes and immune cells.
- Weight Management: Whole unprocessed carbohydrates are filling and nutrient dense and they’re great for weight management. While consumption of refined carbs is fine, refined carbs can be so over consuming that results in eating excessively and gaining fat.
- Heart Health: Rich diet in whole grains, fruits, vegetables, and legumes is associated with decreased risk of heart disease. It is foods that are low in saturated fat, and high in fibre to help your cholesterol levels.
- Diabetes Management: Slowly digestible complex carbohydrates with a low glycemic index are digested slowly and lead to slow rises in blood sugar allowing them to be used by people with diabetes.
- Support for Gut Health: Dietary fiber aids to healthy digestion, helps keep helpful gut bacteria, and prevents constipation.
- Physical Performance: Carbohydrates are essential for those athletes and active people to have stamina and to not tire out quickly.
How to Include Carbs in Your Diet
- Choose Whole Grains: Switch to brown rice, whole wheat bread, quinoa, millet even oatmeal from refined grains.
- Incorporate Fruits and Vegetables: Try to eat at least five servings of fruits and vegetables a day for both natural sugars and variety of nutrients.
- Mind Portion Sizes: Although healthy carbohydrates, when consumed in excess, can stimulate weight gain. Use portion control to get your intake to balance.
- Limit Added Sugars: Consume less sugary drinks, candies or desserts. Look at food labels for hidden sugars.
- Balance Your Plate: Eating a combination of carbohydrates plus healthy fats and proteins helps you stay full and increase your energy levels.
Carbohydrates are an important part of a healthy eating plan, as they supply energy that helps your body function every day. Focusing on nutrient dense, whole food sources of calories and avoiding excess refined and sugary foods can still enjoy the benefits of the third macronutrient, as long as portion size is considered. Filtering carbohydrates as a component of a streamlined eating routine to approve generally health and well being.
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