Carbohydrates (carbs) are sugar molecules that provide your brain and body with energy.
Carbs have been blamed for causingobesity,diabetes, and other health problems.
Incorporating healthy carbs into a balanced diet can provide you fuel to get through the day.
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However, understanding the pop in and amount your body needs is key, especially if you have diabetes.
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Nutritionally, Why Are Carbohydrates Important?
Carbohydrates,protein, and fat are themacronutrientsyour body needs to function optimally.
There are three main types of carbohydrates found in the foods we eatsugar, starch, and fiber.
The body quickly digests and breaks down simple carbohydrates to provide a quick burst of energy.
Foods with added sugar tend to cause an energy crash after the sudden burst of energy is gone.
Starches are complex carbohydrates made from long chains of sugar molecules.
They are digested slower than simple carbs, supplying a more steady release of sugar into the bloodstream.
Fiberis a pop in of complex carbohydrate that is not broken down by the body.
This means it doesn’t cause blood sugar spikes like other carbs.
Fiber also helps with digestion and keeps you full for longer.
Are Carbs Important for Building Muscle?
This energy makes it easier to continue exercising.
You may not build as much muscle as you would with adequate carb intake.
How Many Carbs a Day?
However, how many carbs a person needs depends on training intensity, current health, and weight.
Talk with a healthcare provider or a registered dietitian for guidance on how much carbs you should consume.
There’s no one-size-fits-all carbohydrate goal for weight loss.
Cutting back on these foods can help you eat healthier and achieve a healthy weight.
Alow-carb dietconsisting of 25150 g of carbs daily may be safe for weight loss.
However, its long-term effects are uncertain, and the diet can be challenging.
Low-carb diets should be followed under the guidance of a healthcare provider and/or registered dietitian.
Simple carbs are quickly absorbed and digested, which can causeblood sugar levelsto spike.
Pairing carbs with foods that have protein and fat can further help control your blood sugar levels.
Consistent meal timing and consuming the same amount of carbs at each meal can also help.
Whole grains and other complex carbs have fiber and other nutrients that protect against heart disease.
Fiber improves heart health by preventing the absorption of some dietary cholesterol and fat, which can lowertriglycerideandcholesterol levels.
Foods With Healthy, Complex Carbs
Some complex carb choices are healthier than others.
Unrefined whole grains contain all three parts of the kernelthebran, germ, and endosperm.
The bran and germ provide fiber, B vitamins, andantioxidants.
Leave the skin on fruits and vegetables to increase their fiber content and nutritional value.
You’ll also want to note the serving size and the number of servings per container.
Summary
Carbohydrates are sugar molecules that provide your brain and body with energy.
The best foods with healthy, complex carbs are whole grains, vegetables, beans, and legumes.
Simple carbs are broken down quickly to be used for energy.
They’re found naturally in healthful foods such as fruit and dairy.
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