Carbs why not?

Introduction:

Carbs are source of energy that we really need to work in the morning moreover, carbs are packed with many health benefits and they should be a part of our diet.

1. Sugars and starches are carbs that give you energy

Yes most of cells really need glucose to work properly, moreover sugar is the food of brain and we cannot live without carbs what matters is the type of carbs we choose and bad reputation is linked to refined sugar not complex ones.

Starches are long chains of glucose that your body can very readily break apart while sugars are smaller molecules containing single glucose molecule plus another molecule due to these structural differences ,starches are often referred to as complex carbs, while sugars are simple carbs. Both get broken down into individual sugar molecules in your small intestine.

2. Fiber is a carb:

Fiber is another carbs that has many benefits on health like lowering cholesterol, risk of diabetes and heart disease. Adequate consumption is necessary to maintain health benefits. There are two types of fiber, the soluble that absorb water and we mainly found it in dried beans and peas, oats, barley, apples and citrus fruits. On the other hand, the insoluble fiber that does not absorb water and we found it mainly in whole grains, vegetables and fruits. Both are good for health.

3. If you combine fiber with starch and/or sugar, you’ll get sustained energy and steady blood sugar levels:

Fiber slow digestion and has slow gastric emptying so it keeps you full for longer period while preventing spike in blood sugar while simple sugar let you feel hungry as they pass bloodstream quickly and cause spike in blood sugar.

Due to the regulating effect of fiber, the consumption of fiber has been linked with lower level of cholesterol, stroke, diabetes and obesity.

4. Fiber also helps keep you regular

Both soluble and insoluble fiber are good for normal bowel movement, as soluble fiber draws water into poop while insoluble fiber form bulking agent and then keeps digestion easy.

5. Prebiotic fiber has been linked to increased immunity and a healthy gut microbiome, too

Prebiotic fiber which is found in fermented food is important to feed probiotic bacteria in our gut microbiome that support gut health.

6. Processed carbs are what give all carbs a bad rap

Processed carbs, sugar and refined carbs are just like juice have high glycaemic index that pass quickly into bloodstream and cause spike in blood sugar which is not good for health and insulin response too. You need to aim for less than 10% of intake as sugar and more than half of your grains should be whole.

7. Whole grains contain iron, B vitamins and other important nutrients

Whole grains are rich in B vitamins and other nutrients like iron, magnesium and selenium. According to AHA, these are all important for a variety of body functions like forming new cells, carrying oxygen in the blood, regulating the thyroid, and maintaining a healthy immune system.”

8. Folate is especially important for pregnant women, and it’s tough to get enough without eating grains

Whole grains are rich in folate which is essential to prevent neural tube defects in babies. The problem is, the neural tube closes within 30 days of the beginning of pregnancy, before many women even know they’re pregnant. So, cutting out whole grains is risky for any woman who might become pregnant.

9. A diet rich in whole plant-based foods (carbs) has been shown to reduce the risk of Type 2 diabetes and other problems

Like whole grains, beans and legumes contain important vitamins and minerals. They’re also a good source of plant protein and contain very little of the potentially harmful saturated fat that’s found in animal protein sources. Moreover, consumption of legumes that they are rich in protein and fiber keep you full for longer period which is important for weight loss.

10. Fruits and vegetables provide antioxidants, which are also good for your health

Fruits and vegetables are rich in fiber and antioxidant both are good for improved overall health and lowering chronic diseases.

11. A low-carb diet may lead to weight loss but that’s likely because of fewer calories, not fewer carbs

The basic thinking behind low-carb diets is that minimizing glucose as an energy source will force your body to burn fat for energy instead and will prevent excess glucose from being stored as fat.

Eat fewer calories than you need obviously lead to weight loss on short terms. On the other hand, a low-carb diet may be tough to sustain long term because it’s inherently restrictive.

A low-carb diet may be beneficial for managing certain conditions, such as diabetes or metabolic syndrome. Always seek a help from your doctor before trying a low carbs diet.

12. The keto diet is a very extreme low-carb, high-fat diet, and it can have negative side effects

Ketogenic diet has been used as a strategy for weight loss due to ketosis process as the body switches from glucose burning state to fat burning state. It is a diet high in fat up to 70%, moderate in protein 20% and very low in carbs up to 5-10%. “Effects of long-term ketosis and carbohydrate deficiency include fatigue, bad breath, constipation, hunger, dehydration and headaches. Ketosis is not good over long term as it affects overall health.

13. If you’re active, carbs are especially important

If you are active, this means you need more glucose. As you have high intensity, your body can not get enough oxygen to use glucose so instead it switches to glycolysis (the first step in carb metabolism) can happen without oxygen, whereas you need oxygen to break down fat and get energy from it. So, your muscles can get some energy from glucose, even if they’re short on oxygen.

“Marathon runners often participate in ‘carb-loading’ before a race,” Hall explained. “This strategy maximizes glycogen (the storage form of glucose) stores, which provides the runner with the energy needed to run long distances.” But, carb-loading isn’t necessary for the everyday athlete, since normal carb intake is enough to fuel a regular workout.

As a conclusion:

The general recommendations for carbs consumption according to the USDA are 45-65% of total calories, while the key point is t choose right type of carbs like whole grains, fruits and vegetables and avoid consumption of refined sugar, processed carbs and juices.

Sources:

https://www.huffpost.com/entry/carbs-good-bad_l_5c632fa9e4b07115222ad69b

https://www.healthifyme.com/blog/foods-rich-carbohydrates/