All about Carbohydrates
Did you know that up to 50% of daily calories should come from carbohydrates, namely fruits, vegetables, whole grains? Did you know that exclusion of dietary carbohydrates is associated with lack of energy, with prolonged fatigue? And not only that: people who avoid carbohydrates are overweight, at risk to suffer from cardiovascular disease and colon cancer! So these are some of the benefits of carbohydrates.
From apples to chocolate candy, from white bread to potatoes, from broccoli to cheese pastries – all these foods contain carbohydrates. However, between carbs from broccoli and apples to those from candy, bread or pastries there is a huge difference.
It is clear that a piece of chocolate cannot compare with a piece of cauliflower, for example, even though both chocolate and cauliflower contain carbohydrates. Carbohydrates in fruits and vegetables are benefic carbohydrates, but the same thing cannot be said regarding carbohydrates from sweets.
Carbs or carbohydrates are the body’s main energy source, be found as the carbohydrate glucose, fructose, sucrose, starch, soluble and insoluble dietary fiber, the benefits of carbohydrates will be soon to appear.
Depending on the speed with which they release energy, carbohydrates are divided into two categories:
– rapid assimilation carbohydrates (glucose, sucrose), which release energy immediately;
-slow absorption carbohydrates (starch, dietary fiber), which provides energy gradually.
All carbohydrates contain sugar in various forms and various names, some more, others less:
- sucrose – common sugar
- fructose – fruit sugar
- lactose – milk sugar
- maltose – the sugar in beer
How do you know which contain more sugar and which release energy faster? Taste is the answer. It is clear to everyone that a tablet of milk chocolate contains more sugar than dark chocolate and, consequently, release energy more quickly. A pineapple contains more sugar than a lemon and a slice of white bread contains more starch than one serving of whole grains.
Carbohydrates provide energy for muscles and brain. All functions of the body, such as breathing or heartbeat depend on the benefits of carbohydrates. If diet does not contain enough carbohydrates, the body must turn to alternative methods of obtaining energy and ultimately will get very tired.
Feeling tired? Eat something sweet, and suddenly you will feel full of energy! What’s the explanation? The benefits of carbohydrates! Cakes, chocolate, candy; carbonated drinks contain carbohydrates (sugar) and provide immediate energy body. This energy has many disadvantages, however: it disappears as fast as it appeared and you will feel again the desire to eat something sweet. The danger is represented by calories –sweets contain many calories.
Fruits, vegetables and whole grains with carbohydrates slow assimilation. They do not release energy instantaneously, but little by little.
1 gram of carbohydrate contains 4 calories! Up to 50% of daily calories should come from carbohydrates. In other words, a daily diet of 2,000 calories, 1,000 calories should come from carbohydrates – or 250 g carbohydrate.
During digestion, the body extracts carbohydrates sugar and converts it to fuel you burn or store it. If your metabolism is good, means you are active enough to efficiently use energy from food and you fully use the benefits of carbohydrates. If the body fails to burn fuel, it is stored in the body and appears as extra pounds.
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