In recent years, carbohydrates or “carbs” have endured close scrutiny and extensive debate as low carb diets which have attained a reasonable amount of public’s attention. So many people believe that carbohydrates are inherently bad. But that’s not that case. In fact, carbs are the primary source of energy to our body. A “zero carb diet” is actually very difficult to achieve, and it’s not very sustainable because it’s actually not great for our bodies. It is recommended by most sources (including the Guideline Daily Amounts) that about 45-60% of our energy intake should come from carbohydrates.
Carbohydrates are like fuel to your car, without that we cannot run the total system for a long term. American Nutritional Authorities recommend that 45-65 % of children’s, teens’ and adult’s total calories come from carbs.
They have important roles in our body including:
• An energy source that gives us most the energy that our body needs;
• Part of many proteins and fats (lipids) that our body needs for many bodily processes;
• Providing nutrients for the good bacteria in our intestines that help us digest our food; and
• Protecting our muscles because carbohydrates are the first source of energy for our body, without it, protein from our muscles will be used meaning that our body will effectively eat its own muscles!
Carbohydrates consist of two different elements simple and complex carbohydrates. Simple carbohydrates are made of just one or two sugars, they are easily digestible ones. but complex carbs are made of chains of sugars and they are a bit difficult to digest , like starch.
Avoiding carbs totally is not a good move towards your diet. Here we will see some importance of including carbs in our diet.
Carbs help in boost your mind,
Carbohydrates mainly promote serotonin which is a feel-good brain chemical, which in turn helps in secreting melatonin hormone. This hormone helps in reducing the stress levels.
Carbs for physical training
Carbohydrates play a number of important roles in your body. They are readily stored in your muscles for energy and they enable most of the protein you consume to be used for tissue synthesis (such as muscle building) rather than fuel. Additionally, carbohydrates are required for your body to continually produce energy during physical activity.
Carbs are good for heart
Carbohydrates from whole grains play a very important role in reducing 5-7% of bad LDL cholesterol. Which in turn helps to reduce the risks of heart disease.
Special carb needs
Certain diseases require adjustments in carb intake like,
Diabetes- people with diabetes must manage the total amount and type of carbs they eat at each meal and snack.
Cancer– people with cancer are often advised to increase their carbohydrate intake and decrease fat intake.