How carbs fit into a healthy diet

 healthy dietCarbohydrates are often excluded from the diet, especially when it comes to weight gain. But not all carbs are bad. Because of their many health benefits, carbohydrates have a legitimate place in our diet. In fact, our body needs carbohydrates to function well. But some carbohydrates are better for the body than others.
Carbohydrates are one of the types of macro nutrients contained in many foods and beverages. Most carbohydrates are found in vegetable products such as grain. Food manufacturers also added carbohydrates into processed foods as starch or sugar. The most simple carbohydrate sugar molecule combines one or two blocks of carbon, hydrogen and oxygen.

Other carbohydrates comprise three or more units of carbon-hydrogen-oxygen trio.
Common sources of natural carbohydrates: fruits, vegetables, milk, nuts, grains, seeds and legumes.
Sugar. Sugar is the simplest form of carbohydrate naturally in few foods, including fruits, vegetables, milk & dairy products. Sugars include fruit sugar (fructose), sugar (sucrose) and milk sugar (lactose).
Starch. Starch is composed of sugar units connected with each other. Starch occurs naturally in vegetables, beans, and cooked dry beans and peas.
Fibres. Fibres are also obtained from the sugar units linked together. Fruits, vegetables, whole grains, and cooked dry beans and peas. Foods that is naturally rich in fiber.
You may see terms such as “low carb” or “net carbs” on some products advertised some health food. Net carbohydrates are typically used to refer to the amount of carbohydrate in the product without fibers or eliminating both fiber and sugar alcohols.
You’ve probably also heard talk about the glycemic. Carbohydrate-containing foods according to their ability to raise the level of sugar in the blood. Many healthy foods such as whole grains, legumes, vegetables, fruit and low-fat dairy products, naturally have a low glycemic index. If you want to lose weight, then you should stick to a diet based on the glycemic index. In such diet products typically limit a relatively high glycemic index, such as potatoes and maize. However, these products also offer benefits to health, so you should not give up on these products.
How many carbs do you need?
On average, carbohydrates make up 45 to 65 percent of your total daily calories. So, if you get 2000 calories a day, from 900 to 1,300 calories should be from carbohydrates. It is from 225 to 325 grams of carbohydrate per day.
The carbohydrate content of packaged foods you can learn by reading the nutritional label. Nutritional value is the total carbohydrate content, which includes starches, fiber, sugar alcohols. To keep track of the number of carbohydrates consumed per day will also help you to online calculators.
Despite the bad reputation, carbohydrates are vital to our health for a number of reasons.
Energy Supply
Our body uses carbohydrates as the main source of fuel. Sugars and starches are broken down into simple sugars during digestion. They are then absorbed into the bloodstream, where they are known as the level of blood sugar (glucose). From there, glucose enters the cell body with insulin. Some of this glucose is used by the body for energy, supplying all the operations, whether it be jogging or just breathing. More glucose is stored in the liver, muscle and other cells for later use or converted into fat.
Protection from disease
Some data show that whole grains and dietary fiber from whole foods help reduce the risk of cardiovascular disease. The fiber may also protect against obesity and type 2 diabetes. Fiber is also important for optimal digestive health.
Weight Control
Experience shows that eating lots of fruits, vegetables and whole grains can help you control your weight. Their volume and fiber helps you feel full on fewer calories.

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