Carbohydrates, or shortly carbs, are macronutrients required by the body in large amounts. They are mainly found in plant foods. When they are consumed from different foods, our body breaks down them into glucose, the primary energy source.
They have had a mixed reputation over the years, often sparking questions like “Are carbohydrates good or bad for me?” but in reality, they are the most essential macronutrients we need.
Let’s explore the world of carbohydrates to understand what they are, the types, and the recommended daily intake.
What are carbohydrates?
Carbohydrates are macronutrients found in different foods. They are essential for providing energy to the overall body from brain health and physical activities. They are biomolecules made up of carbon, hydrogen, and oxygen.
They play an important role in the immune system, reproduction, and muscle development. The body breaks them into glucose, which can be stored in the liver and muscles for later use.
Simple vs. Complex Carbs
All carbohydrates are not the same and equal. Different carbs impact sugar levels differently in the body. They are categorized into 2 main types based on their chemical structure, and the rate at which they digest.
Simple Carbohydrates
Simple carbs are also known as “sugars”, and are made of 1 or 2 sugar molecules and are digested quickly by the body. They include glucose, sugar in candies, fructose (found in fruits), and sucrose (found in table sugar).
Simple carbs are bad carbs and provide energy rapidly and should be consumed in small amounts. Consuming these in large amounts can cause quick spikes in blood sugar, diabetes, and more.
Refined grains are processed foods like bread, snacks, chips, etc are considered simple carbs because refined grains lack fiber and other nutrients.
Complex Carbohydrates
Complex carbohydrates are also known as good carbs. They are made of longer chains of sugar molecules and the body takes longer to digest. They include starch and dietary fiber.
- Starches provide slow and sustained energy. They can be found in foods like rice, potatoes, and whole grains.
- Fiber helps regulate digestion, lower and manage cholesterol, and control blood sugar levels. It can obtained from fruits, vegetables, and whole grains.
Functions of Carbohydrates:
The functions of carbohydrates in the body are the following:
- Supply energy immediately to the body for physical activities.
- Spare proteins from being used as an energy source, allowing them to fulfill their primary roles.
- Help in metabolizing fats.
Deficiency of Carbohydrates:
A deficiency can lead to a range of health issues, affecting both physical and cognitive functions.
- Insufficient intake can result in constant tiredness and reduced physical performance.
- Low carb levels can cause headaches due to decreased blood sugar levels.
- The brain relies on glucose. A deficiency can impair cognitive function, causing concentration problems.
- Carbs, especially those high in fiber, aid digestion. Their deficiency can cause digestive problems like constipation.
- Low carb intake can lead to muscle cramps due to electrolyte imbalances.
Causes of Carbohydrate Deficiency:
The reasons behind the deficiency are the following:
- Dietary Choices: A low-carb diet, such as the ketogenic diet, emphasizes consuming more fat and protein while limiting carbohydrates.
- Malabsorption Syndromes: Malabsorption syndromes, such as celiac disease or chronic pancreatitis, damage the intestinal lining or affect enzyme production, hindering the absorption of carbohydrates. People with these conditions may experience symptoms such as diarrhea, weight loss, and malnutrition due to reduced intake of carbohydrates and other nutrients.
- Enzymatic Deficiencies: Some individuals have a congenital or acquired deficiency in specific enzymes necessary for carbohydrate digestion.
- Severe Undernutrition (Marasmus): Marasmus is a form of severe malnutrition characterized by a significant deficiency of all macronutrients, including carbohydrates. People with “Maramus” show extreme weight loss, muscle wasting, and stunted growth in children. The lack of carbohydrates deprives the body of a readily available source of energy, causing it to break down fat and muscle tissue for energy.
- Metabolic Disorders: Inherited metabolic disorders can disrupt normal carbohydrate metabolism. Conditions such as glycogen storage diseases affect the body’s ability to store or mobilize glucose, leading to a lack of energy.
Balancing Carbohydrates Intake:
It’s important to include adequate amounts of carbs in your diet to prevent a deficiency. Choose complex carbs found in whole grains, fruits, and vegetables, which provide sustained energy and essential nutrients. Consulting a healthcare provider or nutritionist can help determine the appropriate intake based on individual health needs.
Carbs Daily Intake
Carbs daily intake amounts depend on many factors like your age, sex, health conditions, and health goals like controlling blood sugar levels, and activity levels whether you want to lose or gain weight. Note that the calorie content of carbs is 4 calories per gram.
Carbs Distribution:
American Diabetes Association (ADA) recommends that 225-300 or 325 grams of carbs can make up 45-60 or 65% of total caloric intake. This amount and percentage is around 2000 calories.
Recommended Carbs Per Day for Diabetics
The recommended carbs per day for diabetics and better blood sugar control is 50-100 or 130 grams. People with blood sugar or diabetes should consume 10-25 grams of carbohydrates per meal.
Recommended Carbs for Weight Loss
People with weight loss goals should consume low-carb diets. The recommended intake for weight loss is 50-150 grams per day while maintaining nutrient balance.
Conclusion
In conclusion, Carbohydrates have gained a mixed reputation over the years, often sparking questions like “Are carbohydrates good or bad for me?” and more. But in reality, carbohydrates are the most essential nutrients we need. They provide energy to the body from brain health to overall physical activities. They are important for the development of cells, tissues, and muscles.
Carbohydrates are not created the same or equal. There are different carbs that impact sugar levels differently in the body. They are categorized into 2 main types. Simple carbohydrates are also known as “sugars”. Consuming these in large amounts can cause quick spikes in blood sugar, diabetes, and more.
Complex carbohydrates are healthy carbs. They provide slow and sustained energy and help regulate digestion, lower and manage cholesterol, and control blood sugar levels.
Frequently Asked Questions (FAQs):
Q1: Why are carbs important?
Ans: Carbs are the most important macronutrients. The body breaks them into glucose, which is the primary source of energy. They help to regulate metabolism, blood sugar, and insulin levels. They are also important for the development of cells, tissues, and muscles.
Q2: What are good and bad carbs?
Ans: Good carbs are complex carbohydrates with fiber and starches while bad carbs are known as processed carbs with added sugars. Good carbs are healthy for you and bad carbs are harmful and too much can cause diseases like diabetes or blood sugar and more.
Q3: How many carbohydrates can I eat a day?
Ans: The American Diabetes Association (ADA) recommended daily intake is 225-300 or 325 grams can make up 45-60 or 65% of total caloric intake. This amount and percentage is around 2000 calories.
Q4: How many carbohydrates should a diabetic eat in a day?
Ans: Recommended carbs for a diabetic are 50-100 or 130 grams per day. People with blood sugar or diabetes should consume 10-25 grams of carbohydrates per meal.
Q5: What are high-carb foods to avoid?
Ans: High-carb foods to avoid or should be consumed in small quantities include, starchy vegetables (potatoes, corn, peas), sugary foods and drinks (candy, soda, sugary cereals, and syrups), Refined grains (white bread, white pasta, white rice, and baked goods like cookies and cakes), and Alcohol and mixers (beer and sugary cocktails).
