What Is The Role Of Carbohydrates In The Diet
Carbohydrates in the diet play a very important role. Although there are myths regarding its consumption, it is one of the essential macronutrients that cannot be lacking in a balanced diet.
They are the main source of energy for the body, being crucial for good physical and mental performance. Furthermore, they intervene in the functions of metabolism and are key in the synthesis of proteins and lipids.
In fact, they are the base of the food pyramid, as their recommended consumption should correspond to 55% of the calories needed daily. Therefore, it is important to understand why they should not be excluded from the feed and what their function is.
What are carbohydrates?
Carbohydrates, also called carbohydrates, are an essential macronutrient whose main function is to provide energy for the body. They are present in all foods that contain starch and sugars, and can be simple or complex depending on their chemical structure.
The digestive system takes this nutrient and converts it to glucose (blood sugar). It then travels through the bloodstream and is used by cells for optimal functioning of vital organs.
Main Characteristics of Carbohydrates
- They store energy.
- They are composed of carbon, oxygen and hydrogen.
- They are crucial for the life of organic molecules.
- Within complete carbohydrates is dietary fiber.
- Plant foods are the main sources of carbohydrates.
Carbohydrate classification
Carbohydrates are classified according to their chemical structure and the type of assimilation they have in the body. All varieties have the main effect of providing energy for the body. However, some are more recommended in the diet because they do not affect digestion or raise glucose levels.
simple carbohydrates
In this group are found the monosaccharides and disaccharides. They are also known as fast-absorbing carbohydrates and are characterized by their high glycemic index. Some examples are: fructose, glucose, maltose and lactose.
complete carbohydrates
Their glycemic index is low and they are recommended for their significant dietary fiber content. They are formed by the union of several monosaccharide molecules, which forces the body to work harder to degrade them and produce energy. They are also known as slow assimilation carbohydrates.
Role of carbohydrates in the diet
Dietary carbohydrates are known for their energy value. However, its correct assimilation is also related to other aspects of health and body functions. We will go over the most important details in detail.
provide energy
This important nutrient works as an energy reserve, being decisive for all body functions. Cells can use it instantly because energy reserves are mobilized more quickly to produce glucose when needed.
save protein
A supply of carbohydrates allows the body to store “its stores” of protein. If your intake is deficient, the body starts using this last nutrient for energy. An unnecessary expenditure of proteins can lead to many health inconveniences.
Form part of important fabrics
Carbohydrates are an important part of the connective and nerve tissues. In addition, they are also found, to some extent, in DNA molecules and a nucleotide known as adenosine triphosphate (ATP), which the body uses for energy.
Prevent disease
An adequate supply of this nutrient prevents the appearance of decompensations that affect immune health. Carbohydrates intervene in the correct assimilation of various nutrients that increase defenses.
On the other hand, it prevents the excessive appearance of ketone bodies, a type of metabolic residue that appears because the body uses fat as an energy source. These, when accumulating in the body, can cause cardiac arrhythmias, calculi and osteoporosis.
Improve digestive health
Dietary fiber contained in some carbohydrate sources is ideal for regulating digestive health. Its assimilation promotes bowel movement and increases the volume of stool to avoid disorders such as constipation.
On the other hand, it reduces cholesterol absorption and prolongs the feeling of satiety. In addition, it strengthens the bacterial intestinal flora, thanks to the fermentation of some types of sugars.
Foods to add carbohydrates to the diet
When adding carbohydrates to the diet, it is essential to consider the nutritional quality of the food. Although many contain this nutrient, only certain varieties bring significant benefits to the body.
Recommended carbohydrates
• Legumes
• Fruits and vegetables
• Tubers and roots
• Oilseeds and seeds
• Cereals or whole grains
Unadvised carbohydrates
• Whole dairy products
• Refined pasta and flours
• Sweets and sweetened beverages
• Breads and industrial bakery products
Carbohydrates in the diet are essential to ensure optimal energy levels. Although it is necessary to moderate its consumption so as not to exceed the recommended amount, its inclusion in the diet is irreplaceable. Be sure to choose sources of high nutritional value.
