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Why Is It Important To Manage Your Carbohydrates Intake?

Carbs are an essential source of energy, however, excessive intake of simple carbs is associated with weight gain, insulin resistance, and other health issues.

carbs in the diet

What are the carbohydrates?

Carbohydrates, commonly referred to as carbs, are one of the three macronutrients (alongside proteins and fats) that are essential components of our diet. They are made up of carbon, hydrogen, and oxygen, and are categorised into simple carbohydrates (sugars) and complex carbohydrates (starches and fibre).

Simple carbs include glucose, fructose, and sucrose, which tend to provide quick energy but may lead to blood sugar spikes and crashes if consumed excessively. Complex carbs, like fibre, found in whole grains, vegetables, and legumes, tend to provide a more sustained energy release and come with numerous health benefits, such as improving gut health, supporting weight management, and promoting heart health.1, 2

Pros of carbs in the diet

1) Carbohydrates, as a source of prebiotic fibres, promote ‘good’ gut bacteria, improving digestive disorders and immune function.

2) Essential for cognitive function, carbohydrates provide the brain with glucose energy, preventing fatigue and cognitive difficulties.

3) Dietary fibre, a type of carbohydrate, supports a healthy digestive system, regulating blood sugar and cholesterol levels.

4) Healthy carbohydrates, like whole grains, pulses, and lentils, offer essential B vitamins for metabolism and cell maintenance.

Fresh,Colorful,Spring,Vegetable,Salad,With,Cherry,Tomatoes,And,Sweet

Cons of carbs in the diet

1) Refined carbohydrates in sugary snacks and processed foods trigger blood sugar and insulin spikes, leading to cravings, overeating, and weight gain.

2) Refined carbs like white bread may contribute to inflammation, associated with health issues such as heart disease, cancer, and arthritis.

3) Some individuals may experience difficulty digesting certain carbohydrates, leading to bloating, gas, and diarrhea.

4) High intake of simple carbohydrates in sugar-sweetened beverages can lead to tooth decay and cavities due to acid production.

carbs food

Tips for healthy carbs consumption

Reducing carbohydrate intake, particularly simple carbohydrates, is very important, so it’s recommended to opt for whole grains, fruits, and vegetables as they are lower in calories and higher in fibre, vitamins, and minerals.1, 2

There are less starchy complex carbohydrates, such as broccoli, zucchini, tomato, and eggplant, which can be good choices for those looking to lower their overall carb intake while still receiving essential nutrients.1, 2, 3

Balance carbohydrates with protein and fat, filling half the plate with fruits and starchy vegetables, a quarter with lean protein, and a quarter with whole grains. Beware of processed foods with added sugars, as frequent consumption can lead to weight gain, tooth decay, and type 2 diabetes.


Healthypedia FAQ

Carbohydrates, commonly referred to as carbs, are one of the three macronutrients (alongside proteins and fats) that are essential components of our diet. They are made up of carbon, hydrogen, and oxygen.

Simple carbs include glucose, fructose, and sucrose, which tend to provide quick energy but may lead to blood sugar spikes and crashes if consumed excessively.

There are less starchy complex carbohydrates, such as broccoli, zucchini, tomato, and eggplant, which can be good choices for those looking to lower their overall carb intake while still receiving essential nutrients.

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