If you want to eat a healthy, balanced diet, it’s important to feed your body. Three nutrients: protein, fat, and carbohydrates. remember Carbohydrates of our body Most important energy providers: They support brain function and our muscles and organs. In this article you will learn everything you need to know about this macronutrient.
What are carbohydrates?
Carbohydrates are one of the three macronutrients (along with protein and fat). The unit structure of carbohydrates is called saccharides. Here we distinguish between simple sugars or monosaccharides(eg glucose and fructose), disaccharides (eg lactose and sucrose), and polysaccharides (starch or cellulose). They provide energy to your body.
How do carbohydrates affect your body?
Carbohydrates play an important role in meeting your body’s energy needs. They are the most important fuel for your muscles and brain. One gram of a macronutrient contains four calories, the same as protein. Fat, on the other hand, has nine calories per gram — more than double.(1)
When you eat carbohydrates, whether it’s whole grain bread, pasta, or chocolate, they turn into glucose in your body. Your blood carries this glucose to your cells where it is either converted into energy or stored as glycogen in the liver and muscles. The hormone insulin controls the amount of glucose in your blood. If your glycogen stores are full, excess carbohydrates turn into fat.
Carbs don’t make you fat. If you’re asking yourself, “Are carbs good for you,” remember that healthy is. People need adequate amounts of high-quality carbohydrates. Being full and having enough energy. Avoid low-carb diets. Instead, follow a balanced diet and Eat intuitively.
How many carbohydrates should I eat?
How many carbohydrates you should eat per day depends on many factors:
- The weight
- Activity level
- Fitness goals
gave United States Department of Agriculture (USDA) recommends that you get about 50% of your daily energy needs from carbohydrates.(2) Include plenty of fiber-rich foods and reduce refined sugar intake (less than 10% of your total calorie intake). Ideally, 50 to 65% of your calories should come from carbohydrates. Studies show that both high and low carbohydrate consumption are associated with an increased risk of death.(3) As always, a balanced diet is recommended.
You don’t need to weigh your carbs to stay fit and healthy. Just be sure to include carbohydrates and fiber in every meal. If you combine it with healthy fats and protein, it will keep you full and your blood sugar stable for longer.
A healthy plate of food should include:
- ¼ carbohydrate
- ¼ protein
- ½ vegetables
Which foods are high in carbohydrates?
Many foods contain carbohydrates:
- Vegetables (eg potatoes, corn, peas, carrots, etc.)
- Milk and milk products
- Bread and whole grain products
- Table sugar
- Sugary drinks (eg sports drinks, iced tea, juices, etc.).
Types of Carbohydrates: Simple vs. Complex
When we talk about carbohydrates we distinguish between two types: Complex and simple carbohydrates. They each affect our body in different ways.
- Simple carbohydrates
Processed sugar, white flour and products containing it, sweets, fruit juices, sports drinks etc. Unlike complex carbohydrates, simple carbohydrates are quickly absorbed into the bloodstream and provide energy quickly.
- Complex carbohydrates
There are many benefits for the body. They are absorbed into your bloodstream more slowly than simple carbohydrates. This means that your blood sugar level rises slowly. What happens? You feel full longer and have fewer cravings. Complex carbohydrates can be found in whole grain products, rice, corn, millet, potatoes, fruits, lentils, beans, peas, quinoa, amaranth and buckwheat. They all contain B vitamins, folic acid, magnesium, calcium, iron, protein as well as fiber. The advantage of fiber is that it is not digested, which makes you feel fuller for longer.(4)
Do athletes need carbohydrates?
This is especially important to pay attention to if you play a lot and want to perform well. Targeted Carbohydrate consumption. However, the amount depends on your personal fitness goal. Do you want to know how many carbs you need as an athlete? This carb calculator will help you figure out how many carbs you should be eating:
Don’t forget to eat Enough protein, even if you have a high-protein meal without carbohydrates, the body may only be able to use 10 percent of the protein, because there is no insulin available (the body produces it when you eat carbohydrates). That’s why both protein and carbohydrates are important components of a balanced diet for athletes.(5)
you should Eat a small breakfast which contains carbohydrates and protein about 15 to 30 minutes before you exercise and drink some water.
- Eat before exercising. Greek yogurt With berriesWhole grain bread and an egg, a banana with Some peanut butter, or a Granola Many of these foods also contain magnesium and B vitamins, which boost your energy for exercise.
- After exercise You should also eat a mix of protein and carbohydrates (whey protein and fruit, chicken and brown rice, eggs and toast). A rule of thumb is a 2:1 ratio of carbohydrates to protein. However, this may vary depending on your fitness goals.
What to eat before, during and after exercise
We have the best workout nutrition review for you. Find out how nutrition differs for cardio and strength training.
Macronutrient Carbohydrates – wraps.
Are carbs good for you? The answer is: Yes! Carbohydrates are an important part of a healthy diet, especially for athletes. How much you should eat depends on a variety of factors. Add a source of carbohydrates to each meal and think about the types of carbohydrates you’re eating. Choose complex carbohydrates over simple ones. This will ensure that your body will get enough energy. You’ll also have plenty of fiber in your diet to keep your blood sugar stable, fill you up, and support healthy digestion.
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