Carbohydrates are your body’s main source of energy. They help fuel your brain kidneys heart muscles and central nervous system. For example fiber is a carbohydrate that helps in digestion, helps you feel full and helps blood cholesterol levels in check. Your body can store extra carbohydrates in your muscles and liver for use when you’re not getting enough carbohydrates in your diet.
A high carb diet can cause high sugar levels and weight gain. In any case, it’s important that you eat a good amount of carbs to meet your body’s dietary needs and maintain a healthy weight.
In spite of the fact that there are numerous advantages of Carbohydrates, you have to ensure you’re eating them in moderation.
Fuel For The Day
At the point when you take in food, your body breaks down its sugars and starches and absorbs them into your bloodstream. At this point, they become glucose, or blood sugar. Your body needs glucose to have the energy to do everything from breathing to weight training. In addition, your brain needs glucose to function properly. If you don’t take in enough carbohydrates, you can become weak, lethargic and unable to focus on even simple tasks.
Carbs Can Help Boost Your Mood
Researchers speculate that carbs promote the production of serotonin, a feel-good brain chemical. In a study from the Archives of Internal Medicine, people who followed a very low carbohydrate diet for a year-which allowed only 20 to 40 grams of carbs daily, about the amount in just 1/2 cup of rice plus one piece of bread-experienced more depression, anxiety and anger than those assigned to a low-fat, high-carb diet that focused on low-fat dairy, whole grains, fruit and beans.
Carbs Can Promote Weight Loss.
Carbs are regularly accused for weight gain, yet truly they are essential for healthy weight control.
The only sources of fiber are in carbohydrates, so it’s nearly impossible to get enough dietary fiber on a low-carb diet. Fiber-rich foods add bulk to your diet, making you feel full more quickly and satisfying your appetite for longer. High-fiber foods are generally low in calories as well, so getting enough fiber can help you lose weight.
Helps Your Digestive System
Getting enough fiber-rich starches can help prevent stomach related issues, for example, constipation and indigestion.
Insoluble fiber, the sort of fiber that doesn’t separate during absorption, is also known as roughage. It pushes other food along your digestive tract, speeding up the digestive process. It additionally adds mass to your stool, making it easier to pass bowel movements. Without a sufficient intake of carbohydrates, you may not get enough fiber to keep your digestive system regular.
Low GI Carbs
Carbohydrates that raise blood sugar quickly are said to be high on the glycemic index (GI), while those with a gentler effect on blood sugar levels have a lower GI score.
High-GI carbs enter the bloodstream quickly as glucose, whereas Low-GI carbs enter slowly, because they take longer to digest and break down.
A low-GI diet, could consist of
- oats, barley, or bran for breakfast, the less refined, the better
- wholegrain bread
- fresh, whole fruit instead of juice
- salads and raw vegetables
- brown rice
- whole grain pasta
Junk foods, processed foods, and foods with too many additives should be avoided.
What if I have diabetes?
If you have diabetes you should see a doctor or dietitian who can help you plan meals to control your blood sugar. Though your daily carbohydrate requirements are the same as those for someone without diabetes it’s important to avoid eating too many carbohydrates in one sitting.
We need carbohydrates for health, but they must be the right kind of carbohydrate.
Following a well-balanced diet that includes unprocessed carbohydrates, and getting enough sleep and physical activity is more likely to lead to good health and an appropriate body weight than focusing on or eliminating a particular nutrient.