What are carbohydrates and which foods are good for carbohydrates?

Carbohydrates are one of the essential nutrients for us. Deficiency of this substance will cause many debilitating symptoms such as fatigue, low blood pressure, anxiety, decreased muscle and brain activity. But what exactly are carbohydrates that are so important to our bodies and, above all, what food sources provide us with beneficial carbohydrates? The following article of Tnhelearning.edu.vn will answer for you.

What is Carbohydrate?

Carbohydrates, referred to as Carbs or Gluxit , are macronutrients found in food, besides proteins and lipids, which help provide energy for the human body to function. Chemically, carbohydrates are composed of three chemical elements: hydrogen (H), carbon (C) and oxygen (O) , with the molecular formula Cm(H2O)n. It is this chemical composition that causes carbohydrates to participate in most of the storage and transport of energy (such as starch, glycogen), participate in cell and tissue structure, and its derivatives have a major role in the metabolism. the working process of the immune system, fertilization, biological development of the body.

Carbohydrates include sugar, starch, and fiber found in fruits, grains, vegetables, and dairy products and products. Carbohydrates are divided into two main categories: simple carbohydrates and complex carbohydrates . The difference between these two types of carbohydrates lies in the speed and manner in which they are digested and absorbed. According to the US National Institutes of Health, simple carbohydrates are digested and absorbed more quickly than complex carbohydrates and thus increase the risk of cardiovascular disease and obesity.

Carbohydrates are divided into two main categories: simple carbohydrates and complex carbohydrates

Simple carbohydrates have only one or two sugar molecules . Carbohydrate is a sugar molecule called a monosaccharide or simple sugar. It can exist as fructose (fruit sugar), galactose (beet sugar), glucose (wine sugar) . Carbohydrates have two sugar molecules called disaccharides or disaccharides.

Good examples of double sugars are sucrose (cane sugar) found in granulated sugar, lactose (milk sugar), maltose (malt sugar) in beer, and some vegetables.

Simple carbohydrates are often easily broken down during absorption by the body, so they cause blood sugar levels to rise very quickly, but also drop quickly. Sweeteners such as confectionery, cakes, desserts such as ice cream, fast foods such as hamburgers, and sugar-coated donuts are often simple sources of simple carbs.

Sweeteners such as confectionery, cakes, desserts such as ice cream, fast food

Carbohydrate structures containing three or more sugar molecules , called polysaccharides, are complex carbohydrates. It is the main component of many starchy foods such as whole-grain breads, cereals, legumes, potatoes, corn, and fiber in vegetables and fruits. Complex carbohydrates, when entering the body, are broken down into simple carbs and converted into glucose before being converted into energy for the body.

Starchy foods like whole wheat bread, cereals, legumes, potatoes, corn

Therefore, absorption of complex carbohydrates will cause blood sugar levels to rise more slowly and stably , limit the conversion to fat, and reduce the risk of heart disease and diabetes. Therefore, many nutritionists always recommend that we include a variety of complex carbohydrates in our meals instead of simple carbohydrates.

The role of carbohydrates in human health

Power supply

Power supply

This is the most important role of carbs (carbohydrates). Carbs when entering the body will go in three directions : into the blood, stored as glycogen stored in muscles and liver, converted into lipids . Carb glycogen is the source of energy for muscle activity. 1 gram of carb will burn 4 calories for the body . If the body does not store enough or absorb enough carbs, the body will burn energy from protein and thereby affect muscle mass.

Ensure heart health

Ensure heart health

Cardiac activity also relies heavily on glucose and glycogen for energy . Fiber from cabs also helps lower blood cholesterol . A study in the American Journal of Clinical Nutrition found that people who ate more than 16 grams of whole grains per day had lower levels of bad cholesterol than those who took the cholesterol-lowering drug Statins without eating whole grains. whole grain cup.

Maintain brain activity

Maintain brain activity

Carbs are involved in neuronal structure and therefore play a very important role in brain functions . Our nervous system can only use energy from glucose, cannot use the energy provided by other nutrients.

Glucose in the blood is the only energy of the nervous system , so when blood sugar is low, coma, fainting, and even death occur. A lack or excess of carbs also affects memory, mood, and emotions.

>> 5 good foods for people with cerebral ischemia

Protect liver, ensure detoxification function

Protect liver, ensure detoxification function

Carbs will be converted into glycogen stored in the liver. When the amount of glycogen is adequate, the liver’s activity to eliminate toxins will be at its best. Therefore, ensure an adequate supply of carbs to maintain in the liver an adequate amount of glycogen to help protect liver function.

>> Cleanse the liver with available foods

Ensure mental health

Ensure mental health

Carbs also play a role in regulating your emotions. A study published in the Journal of the American Medical Association in 2009 found that people on a high-fat but low-carb diet tended to be more prone to anxiety, depression, and anger than those who ate a high-fat, low-carb diet. high in carbs and low in fat. Some scientists also suggest that carbs help stimulate the production of serotonin in the brain, a chemical that promotes feelings of calm, relaxation, happiness, and focus.

Improve memory

Improve memory

Carbs also support the brain’s memory function . A 2008 Tufts University study on the effects of carb consumption on cognitive skills, visual attention, and spatial memory in obese subjects found that the complete carb group all in 1 week for better test results.

Maintain a stable weight

Maintain a stable weight

Although carbs are often misunderstood as sugar and cause weight gain , the fiber carbs found in fruits and whole grains are low in calories and help maintain your weight . Fiber helps you feel full and eat foods in moderation. In addition, the fiber in fruit also helps you avoid constipation, reduces the risk of diabetes and heart disease, helps blood sugar circulation, provides vitamins.

What foods are good for carbohydrates?

Carbs are not readily available in the body and must be absorbed through food. According to the US National Institutes of Health, the recommended daily carb intake for adults is 135g or about 45-65% of total calories in a meal (1 gram of carb is equivalent to 4 calories), of which up to 10%. from simple carbohydrates. However, people with diabetes should only tolerate 200g of carbs per day, while pregnant women need a minimum of 175g of carbs .

Carbs provide a lot of important nutrients, but not all carbs are created equal. We need to limit eating too many bad carbs that are often harmful to health . These are single-carb foods, contain refined sugar, often contain no nutritional value, are low in fiber, high in saturated fat, and high in cholesterol and calories.

These are cakes, soda, soft drinks, white rice, bread, other white starches. In addition, you should also limit the use of products containing synthetic sugars (sugar alcohols) such as sorbitol, mannitol, which are not healthy, easy to cause bloating, digestive disorders, potentially increasing the risk of cancer.

We need to choose good carb food sources

We need to choose food sources that provide good carbs, which are often natural complex carbs, which according to the recommendations of the American Institute of Medicine include:

fresh fruit

Choose whole fruits and vegetables that are fresh, frozen or canned but with no added sugars. Fruit juices and dried fruit can be chosen, which are natural sources of sugar, thus providing a higher amount of energy.

fresh fruit

Fresh vegetables

Dairy: Low-fat dairy products to limit energy intake as well as saturated fat. Do not choose preparations with added sugar.

Nuts

Nuts

Grains: It is better to choose whole grains over refined grains because they are rich in fiber and nutrients such as vitamins. Refined grains will no longer retain their original composition, may contain more salt and fat, and less fiber.

Kinds of Sprouts

Legumes

Legumes

Hope this sharing of Tnhelearning.edu.vn has helped you have more knowledge about carbohydrates, a substance for our physical activity and brain, and build a scientific diet, shop wisely. to always tolerate foods that provide adequate carbohydrates for the body.

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