Are Carbohydrates Important In The Diet?

Carbohydrates are the body’s main source of energy. They are essential for the brain, kidneys and red blood cells. To learn more about their importance, read the rest of this article.

Carbohydrates are nutrients that perform various important functions in the body. They are also incorporated into the body through food. But do you know what role they play and what is their importance in the diet?

Although their consumption is highly controversial, there is enough scientific evidence to support the benefits they can provide. Read on to find out more.

What are carbohydrates?

Carbohydrates, also called carbohydrates or saccharides, are a large group of organic molecules that are the primary biological form of energy storage and consumption. They are the most abundant organic compounds in nature and also the most consumed by humans.

Types of carbohydrates

In general, they are composed of carbon, hydrogen and oxygen, but they can also contain other bioactive elements such as nitrogen. There are small, so-called “simple” carbohydrates, such as glucose and fructose, found in honey.

However, in nature, “complex” types predominate. These are formed by the union of many carbohydrate molecules which are grouped together in starches. They thus constitute the energy reserve of food.

In addition, they also form cellulose, hemicellulose and pectin, which give them their structure. It is the latter that are known as dietary fiber.

Where to find them?

When it comes to carbohydrates, most people associate them with foods made from refined flours, such as baked goods. However, it is not known that this nutrient is an integral part of many commonly eaten foods. Below we detail in which foods they are present:

• Honey, sugar, fruits: they contain simple carbohydrates and pectin
• Whole grains and legumes: they provide dietary fiber
• Potatoes, sweet potatoes, corn, cassava: they contain starches
• Vegetables: they contain cellulose and hemicellulose

In addition, due to their structure, carbohydrates determine the functionality and sensory characteristics of foods, giving them organoleptic properties such as taste, color, viscosity and texture.

Carbohydrates and their importance in the diet

Although it is very easy to incorporate them into various foods, their importance in the human diet is determined by the following:

• They represent the main source of energy for the living organism
• Carbohydrates are essential for the brain, because this organ depends on this macronutrient and needs 130 grams per day.
• They are essential for red blood cells and kidneys
• Dietary fiber performs important gastrointestinal functions by improving bowel movement, helping lower cholesterol and also helping to maintain blood sugar levels.

How many carbohydrates should you include in the diet?

An optimal diet should be one in which 55% of the total energy comes from complex, low-glycemic carbohydrates such as whole grains, legumes, vegetables and fruits.

According to the Canadian Diabetes Association , the daily calorie intake from carbohydrates should be between 45 and 60%.

Several studies have also suggested that diets containing naturally occurring molecules, compared to diets high in fat, reduce the tendency to obesity.

Why are carbohydrates said to be bad for you?

This common saying is associated with the fact that simple carbohydrates are usually added in large quantities to processed products. This is why many industrialized foods can raise blood sugar levels or cause health problems. Here are some examples :

• Soft drinks and sodas
• Breakfast cereals, ice creams, chocolates, jams and pastries in general
• Desserts and dairy products, such as custards and sweet yogurts
• Elaborate acidic and salty products, such as salad dressings

What should we know about this molecules?

They are the body’s main source of energy and have very important functions. However, it is important to choose complex carbohydrates over simple ones. These are not recommended and are linked to health problems.