What are Carbohydrates? Explanation, Types and Patterns of Eating
Carbohydrates are nutrients that serve as a source of energy for the body. This energy source is the main food for the brain. Therefore, a lack of carbohydrates can actually trigger health problems, so you can’t avoid them.
When you eat carbohydrates, your body breaks them down into glucose. Glucose or blood sugar is the main source of energy for cells, tissues and organs of the body. Someone can use immediately or store this substance in the liver and muscles.
We can find most carbohydrates in grains. However, not a few food manufacturers also add this nutrient to other processed foods, as starch or added sugar.
Type of Carbohydrates
Basically, there are two types of carbohydrates, namely simple and complex carbohydrates. The way they are processed distinguishes these two types, thus affecting blood sugar levels at different rates.
Here are the kinds of carbohydrates that you need to recognize in order to get a balanced nutritional diet.
1. Simple carbohydrates
Simple carbohydrates are compounds that the body can digest quickly for energy. We can find naturally this type of sugar molecule in a variety of foods, such as:
- fruits,
- milk and dairy products,
- sweet foods, such as candy and syrup, and
- soft drink.
Its simple form makes this one carbohydrate easy to process. That is why the consumption of honey, sugar, or brown sugar in people with diabetes is not recommended.
Foods with refined sugar can trigger spikes in blood sugar and make diabetes out of control. In addition, consuming too much sugar can also cause sudden weight gain.
2. Complex carbohydrates
Complex carbohydrates are the type comprising sugar molecules linked to long and complicated chains. You can find these types of complex sugar molecules in foods such as:
- nuts,
- grains, and
- Vegetables
Foods that contain complex carbohydrates offer vitamins, minerals, and fiber that are important for health. In fact, you need to consume this type of nutrient.
Carbohydrates on this one also consist of various kinds. Here are some types of complex sugar compounds needed by the body to maintain overall body health.
Daily carb recommendations
Although the main source of energy for the body, you still have to pay attention to your daily carbohydrate intake. The reason is, consuming too much fiber, sugar, or starch can cause health problems.
Normally, the daily requirement for this nutrient for adults over the age of 19 is 260 grams. Then, these nutritional needs are broken down again by type, namely:
fiber: 32 grams
sugar: 50 grams or 4 tablespoons/day
Carbohydrate Diet
The benefits of these nutrients are so important, of course, you don’t want to miss them. Launching Harvard University, some ways below, can help you adjust a healthy diet to meet your daily carbohydrate needs.
- Breakfast with whole grains
At the start of the day, you can eat breakfast with oatmeal or cereal with added grains. Try to choose a type of cereal that contains 4 grams of fiber and less than 8 grams of sugar per serving. - Eat whole wheat bread as lunch or snack
If it bore you with rice as a staple food at lunch, try to replace it with whole wheat bread. You can choose white bread from whole wheat, which includes the following ingredients:
- whole grain,
- rye, or
- other whole grains.
- Replace potatoes with beans
Instead of eating potatoes that can increase weight, you can replace them with beans. The reason is, nuts are a source of carbohydrates that can be digested slowly and contain healthy protein.
How about a low-carb diet?
Most people who want to lose weight choose to go on a low-carb diet. This means that you will probably only get 25-150 grams of carbohydrates per day.
In fact, this weight-loss diet is actually safe, but you still need to consult a nutritionist. This is because low-carb diets sometimes make you not get enough fiber.
Lack of fiber and other carbohydrates can also cause health problems, such as constipation (constipation) to nutritional deficiencies.
If you have further questions, please consult your doctor or nutritionist to get the right solution.
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