The Role Of Carbohydrates In The Diet

Carbohydrates are nutrients that perform important functions. We take them with food . So what is the  role of carbohydrates  in the diet?

There is no shortage of controversy on this subject, but also scientific support for their merits. Read this article and learn more.

What are carbohydrates?

Carbohydrates, also known as sugars or saccharides, are organic macromolecules  biologically responsible for storing and supplying the body with energy. They are complex compounds that are common in nature. They also form the basis of human diets.

Types of carbohydrates

They consist essentially of carbon, hydrogen and oxygen, but may also contain other bioactive components such as nitrogen. Less complex carbohydrates are called “simple” carbohydrates, such as the glucose and fructose found in honey.

In nature, however, “complex” carbohydrates predominate. These are made up of  linked groups of molecules. They are the base of the body’s energy reserves.

They also include cellulose, hemicellulose and pectin, which give them structure. They are known as dietary fiber.

What products contain carbohydrates?

Carbohydrates are often associated with refined flour processed products such as industrial baked goods. However, they are also the basis of the food we eat every day. For example, they are found in the following products:

• Honey, sugar, fruit. They contain simple carbohydrates and pectin.
• Whole grains and pods. They have a lot of fiber.
• Potatoes, sweet potatoes, corn, and cassava. They are a source of starch.
• Vegetables. They contain cellulose and hemicellulose.

Due to their structure, carbohydrates are responsible for the appearance of foods  and their organoleptic properties such as taste, color, texture and texture.

The role of carbohydrates in the diet

Carbohydrates are easy to include in the diet as many products are based on them. Their role in the diet is as follows:

• They are the main source of energy for the body.
• They are essential for the functioning of the brain, which needs 130 grams a day.
• Their kidneys and red blood cells need them.
• Dietary fiber supports digestion, lowers cholesterol and regulates blood sugar levels.

Recommended intake

In an optimal diet,  55% of energy should come from complex carbohydrates  with a low glycemic index, such as whole grains, legumes, vegetables and fruits.

During the day, 45 to 60% of calories should be provided in the form of carbohydrates.

Many studies show that diets based on natural carbohydrates reduce the tendency to gain weight better than those high in fat.

Why are carbohydrates considered unhealthy?

Basically, it is considered so because simple carbohydrates are in the composition of highly processed products. Therefore, eating large amounts of industrial products raises blood sugar levels and harms your health. It is better to limit the consumption of the following types of food:

• Sweet carbonated drinks.
• Breakfast cereals, ice cream, chocolates, marmalades and pastries.
• Desserts and dairy products, including flavored yoghurts.
• Sour and salty foods, such as spices.

What else should you know about carbohydrates?

Carbohydrates are the main source of energy for the body and have important functions. However, it is better to choose complex ones instead of simple ones. The former are harmful to our health.