Introduction
Macronutrients, such as carbohydrates, proteins, and fats, are all sources of calories and nutrition in the diet. All of these macronutrients can be included in a healthy balanced diet, along with the micronutrients, such as vitamins and minerals. Out of all the sources, carbohydrates play a crucial role in the diet and health of an individual. Regulating the intake of carbohydrates can result in several physiologic, physical, and psychological changes in the body.
What Are Carbohydrates?
Carbohydrates, commonly known as carbs, are organic compounds that are essentially made of carbon, hydrogen, and oxygen. They include both simple forms of sugar, which are ring-shaped molecules, as well as complex sugars, which are formed when simple sugars are linked together to form longer chains. Sugars are found naturally in plants, such as in fruits, grains, and vegetables. They are also found in animal products, such as milk and cheese. Added sugars are another form of sugar, and they essentially are the sugars that are added to foods like cereals, energy bars, etc.
What Are the Different Types of Carbohydrates?
Carbohydrates are of three types, namely -
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Starch: A form of complex carbohydrate, starch is composed of numerous simple sugars linked together. The human body breaks down starch and uses it as fuel for several bodily functions. To use starch as fuel, the body must convert it into sugars. Pasta, cereal, and bread are examples of different types of starches. They also contain some vegetables, such as corn, peas, and potatoes.
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Sugar: They are known as simple carbohydrates or simple carbs, the most fundamental carbohydrate form. They also comprise the sugars naturally present in milk, fruits, and vegetables. Foods that already contain sugar, such as candy, desserts, processed foods, and ordinary soda, can also have them added.
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Fiber: Another type of complex carbohydrate, fibers play an essential role in the diet. The body cannot break down most fibers, so consuming foods high in fiber can help feel full and reduce the tendency to overeat. High-fiber diets have additional health advantages. They could aid in avoiding digestive or gastrointestinal issues, such as constipation. They also assist in lowering blood sugar and cholesterol. Fruits, vegetables, nuts, seeds, beans, whole grains, and other plant-based foods all include fiber.
What Are the Different Sources of Carbohydrates?
Carbohydrates are found in several foods, such as -
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Grains, such as noodles, pasta, bread, cereals, and rice.
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Fruits, such as bananas, berries, apples, mangoes, oranges, and melons.
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Dairy products, such as yogurt, milk, cheese, cottage cheese, etc.
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Legumes, including lentils, dried beans, and peas
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Snacks and sweets, such as cookies, cakes, candy, and other forms of desserts
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Juices, sports drinks, regular sodas, fruit drinks, and energy drinks that contain sugar
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Starchy vegetables, such as corn, peas, and potatoes.
How Does the Human Body Process Carbohydrates?
Carbohydrates, following consumption, precipitate a series of reactions that help in their breakdown and metabolism that eventually causes the body to convert them into simple sugars, which are absorbed into the bloodstream. The pancreas secretes the hormone insulin as the body's blood sugar level rises. Insulin plays a crucial role in the metabolism of carbohydrates, as they help transfer sugar from the blood into the cells, which can be used as an energy resource.
Triglyceride levels in the blood are raised when foods high in simple sugars, notably fructose, are consumed at abnormally high levels. Triglycerides, often known as blood fats, are a crucial indicator of metabolic health; elevated levels have been linked to fatty liver, diabetes, and coronary heart disease.
What Are the Functions of Carbohydrates and What Role Do They Play in the Diet?
Carbohydrates, an essential macronutrient, play several roles in keeping the body healthy and functioning. The numerous roles and functions include the following -
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Carbohydrates are the primary energy sources and fuel the body's daily activities. On breaking down, they form glucose, which produces the body's fuel molecules - adenosine triphosphate, otherwise known as ATP.
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Apart from acting as an instant or immediate source of energy, they also act as energy reservoirs. After its metabolism, they are stored in the body for later use, and this form of stored glucose is commonly known as glycogen, typically found in the muscles and liver.
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The consumption of carbohydrates also helps in preserving muscle in the body. This also acts as a source of energy, especially in situations of prolonged starvation.
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Although sugars and starches are broken down into simpler substances, fibers do not. Instead of converting to glucose, they pass through the body, mostly undigested. This helps promote digestive health in people.
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The quantity and quality of carbohydrates regulate the health of the body, primarily heart health and diabetes. Consuming high levels of dietary fiber promotes systemic health, whereas consuming high amounts of refined carbohydrates elevates the risk of heart diseases, diabetes, and obesity, which, if not managed, can result in a vicious cycle of diseases.
What Is a Low-Carb Diet and Does It Aid Weight Loss?
A low-carb diet is a diet wherein the consumption of carbohydrates is limited or reduced drastically. Emphasis is made primarily on the consumption of fats and proteins. A low-carb diet may be advised for individuals diagnosed with type two diabetes, severe heart disease, obesity, and metabolic syndrome.
Typically, the body converts carbohydrates into sugars to generate the body's fuel. In the absence of carbs, the body targets its reserved stores, which leads to the breakdown of carbohydrates stored in the muscles in the form of glycogen. This results in weight loss, and a much faster one indeed. Although people can shed massive amounts of weight by doing so, it is crucial to understand that fat is not lost, but muscle mass gets lost in the process. The excess proteins consumed help feed the satiety center and reduce hunger pangs. Although this method can help shed weight, it is also associated with a few side effects, such as -
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Constipation.
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Memory loss.
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Brain fog.
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Muscle cramps.
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Fatigue and unusual tiredness.
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Kidney malfunction due to the increased load of protein degradation.
Conclusion
Carbohydrates, consumed via diet, are an essential source of energy and nutrition. Apart from being sources of nutrition, they also have several essential functions. With emerging trends and fad diets, a low-carb diet has been extensively discussed and raved at. This form of diet focuses on reducing carbohydrate intake whilst increasing fat and protein intake. This increased intake of fats and proteins helps keep the stomach full for longer durations since they take more time to metabolize. This type of diet is beneficial for individuals with diabetes and metabolic syndromes, such as obesity, as it helps regulate insulin and cholesterol levels. It also helps reduce weight but would not be an ideal method in the long run, as it can result in brain fog, constipation, muscle cramps, and excessive fatigue. Hence, before indulging in such diets, people should always weigh the benefits and risks. Having a healthy lifestyle, with a balanced meal and incorporating an hour of exercise every day, is a much healthier way of getting rid of fat.
