Carbohydrates or Carbs – Complex Carbs are much better for Losing Weight

What are Carbs or Carbohydrates

A Carb or  Carbohydrate is an organic compound that consists only of carbon, hydrogen, and oxygen. Most foods contain carbohydrates, which the body breaks down into simple sugars, the major source of energy for the body. Carbs or Carbohydrates provide the body with fuel it needs for physical activity and for proper organ function, and they are an important part of a healthy diet. But some kinds of carbohydrates are far better than others. Digestive System changes Carbohydrates into Glucose (Blood Sugar). Your body uses this sugar for energy for your cells, tissues and organs. It stores any extra sugar in your liver and muscles for when it is needed.

Types of Carbohydrates

  • Simple Carbohydrates: These are also called simple sugars. Simple sugars are found in refined sugars, like the white sugar you’d find in a sugar bowl. Natural sugars are found in fruit and vegetables. Refined sugars are found in:-

            Sources of Simple Carbohydrates or Simple Carbs

Biscuits, cakes and pastries
Chocolate
Honey and ams
Jellies
Brown and white cane sugar
Pizzas
Prepared foods and sauces
Soft drinks
Sweets and snack bars.

  • Good Carbs – Complex Carbohydrates: These are also called starches. Starches include grain products, such as bread, crackers, pasta, and rice. As with simple sugars, some Complex Carbohydrate Foods are better choices than others. Complex carbohydrates as natural starches are found in:-

              Sources of Complex Carbohydrates or Complex Carbs

Complex Carbs

Bananas
Barley
Beans
Brown rice

Chickpeas
Lentils
Nuts
Oats
Parsnips
Potatoes
Root vegetables

Sweet corn

Wholegrain

Cereals
Wholemeal breads
Wholemeal cereals
Wholemeal flour
Wholemeal pasta
Yams.

 

Functioning of Carbs or Carbohydrates

Sources of Complex Carbohydrates

When you eat Carbs, your body breaks them down into simple sugars, which are absorbed into the bloodstream. As the sugar level raises in your body, the Pancreas releases a hormone called Insulin. Insulin is needed to move sugar from the blood into the cells, where the sugar can be used as a source of energy. When this process goes fast, as with Simple Sugars, you’re more likely to feel hungry again soon. When it occurs more slowly, as with a whole-grain food, you’ll be satisfied longer. These types of Complex Carbohydrates give you energy over a longer period of time.

How Carbs  or Carbohydrates Produce Fat

  1. High Carb Foods or High Carbohydrate Foods  are a source of a rapid rise in Blood Sugar Level
  2. High Blood Sugar Level produces insulin in the body which take nutrients to cells, where this sugar can be used as a source of energy
  3. Cells use this sugar for energy and release Extra Fat
  4. Extra Fat is stored in body and cause Obesity and Disease.

How Much Carbs or Carbohydrates are required

The intake of Carbs or Carbohydrates depends on the amount of daily calories you need to maintain your weight. For healthy body recommendations are as follows:-

  • RDA recommends 300 grams of Carbs or Carbohydrates per 2000 calories (approximately 60% of total calories).
  • Generally it is suggested that minimum 120 grams of Carbs or Carbohydrates  per day shall be included in the  daily diet plan.
  • Roughly average active women need 1,600 to 2,200 calories daily, whereas active men need about 2,800 calories a day.

Low Carb Diets or Low Carbohydrate Diets

There is no consensus definition of what precisely constitutes a Low Carbohydrate Diet. Low Carbohydrate Diets are diets that restrict carbohydrate or carb intake to 20 to 60 grams per day, typically less than 20 percent of caloric intake. Some of the distinguished diets are:

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