Are Carbohydrates Important In The Diet?

With all the modern hype around carbs, you may be wondering if carbs are important in your diet. Carbohydrates are nutrients that constitute a number of important functions in the body. The body absorbs them through food.

So what role do they play and what is their significance in your diet?

There are certainly some discussions about carbohydrate intake. The truth is, however, that scientific evidence supports the benefits that carbohydrates have to offer.

Keep reading to find out more!

What are carbohydrates?

Carbohydrates consist of a broad group of organic molecules that represent a primary biological form of storage and intake of energy. They are the most widespread organic compound in nature and also the one humans consume the most of.

Types of Carbohydrates: Which are Important in Your Diet?

In general, carbohydrates contain carbon, hydrogen and oxygen. However, they also contain other bioactive elements such as nitrogen. Some carbohydrates are smaller in size, known as fast carbohydrates. This is the case for glucose and fructose, both of which are found in honey.

In nature, however, complex carbohydrates are dominant. These are created through a union of many carbohydrate molecules that group together into starches. In this way, they constitute an energy reserve from food.

In addition, they also consist of cellulose, hemicellulose and pectin, which give them structure. These are known as “dietary fiber”.

Carbohydrates in food: Where can we find them?

When we talk about carbohydrates, most people would associate them with foods made from refined flour. For example, they think of the varieties that come from a bakery. However, many people are not aware that this nutrient is present in many other everyday foods. Below we will tell you where to find them.

• Honey, sugar and fruit contain fast carbohydrates and pectin.
• Whole grains and legumes offer dietary fiber.
• Potatoes, sweet potatoes, corn and cassava contain starch.
• Vegetables contain cellulose and hemicellulose.

Given its structure, carbohydrates determine the functionality and sensory features of foods, such as taste, color, viscosity and texture.

Are Carbohydrates Important In Your Diet?

Although it is very easy to incorporate them through a variety of foods, the importance of them in our diet is determined by the following:

• They represent the human body’s main source of energy.
• Carbohydrates are essential for the brain. In fact, this organ depends on this macronutrient and needs 130 grams of carbohydrates every day.
• These nutrients are important for red blood cells and the kidneys. 
• Dietary fiber is an important function of digestion. This is because it improves intestinal transit, helps to lower cholesterol, as well as maintain blood sugar levels. 

How many important carbohydrates should you include in your diet?

An optimal diet is a diet where 55% of the total energy comes from complex carbohydrates. In addition, these should have a low glycemic index. For example, whole grains, legumes, vegetables and fruits.

According to the Canadian Diabetes Association  , the daily intake of calories from carbohydrates should be between 45% and 60%. At the same time, several studies have suggested that diets with carbohydrates from natural sources, compared to those high in fat, reduce the tendency to develop obesity.

Why do people say that carbohydrates are not healthy?

This is a common misconception about the tendency to associate carbohydrates with only the fast carbohydrates found in processed foods in large quantities. Therefore, many industrialized foods can raise your blood sugar level and cause other health problems.

The following are some examples:

• Soft drinks and sweet juices.
• Cereals, ice cream, chocolate, jams and junk food in general.
• Desserts and dairy products, such as creams and sweet yogurts.
• Acidic and salty elaborate products, such as sauces and accessories.

Carbohydrates are important: You should know this

Carbohydrates are the main source of energy in your body and perform important functions. However, it is important to choose complex carbohydrates over fast ones. Remember that fast carbs can lead to a number of health problems. However, complex carbohydrates are very healthy!