Carbohydrates: how carbohydrates fit into a healthy diet

Carbohydrates are not bad, but some may be healthier than others. See why carbohydrates are important for their health and learn which ones to choose from.

By Mayic staff clinic

As part of healthy eating, everyone needs the same type of things, such as vitamins, minerals, carbohydrates, proteins and fats. These are called nutrients. Together, nutrients in food help the body to work.

Carbohydrates are part of a healthy diet. But some carbohydrate options can be better for you than others. Understand more about carbohydrates so that you can make healthy decisions depending on the needs of your body.

What are carbohydrates?

Carbohydrates are sugars in food. Carbohydrates are also the parts of the food that the body does not digest, called fiber. Carbohydrates are naturally found in fruits, vegetables, nuts, seeds, grains and dairy products.

Carbohydrates can also be added to processed foods. For example, fructose is a type of carbohydrates in the fruit, but you can process and use to sweeten beverages. Inulin is a fiber found in some fruits and vegetables, but it can also be added to grain and protein bars products.

Types of carbohydrates

There are three main types of carbohydrates:

  • Simple carbohydrates, called sugars. Simple sugars are made of one or two types of sugar. Fructose is a simple sugar that is found in fruit and honey. Fructose and glucose together make sugar called sucrose, which can have in its pantry as table sugar. Lactose is also composed of two sugar units, this time galactose and glucose, and is found in milk and dairy products.
  • Complex carbohydrates, called starch. Complex carbohydrates are made of many units of United Sugar. Starch occurs naturally in vegetables, grains, beans and peas. As your body diges the starch, carbohydrate complexes are broken down into their simple parts of sugar.
  • Fiber. Fiber is also a complex carbohydrate. It occurs naturally in fruits, vegetables, whole grains and beans and cooked dry peas.

The fiber does not break into the body. But it can be used by some bacteria in the intestine. Fiber also helps move the waste through the digestive tract.

Carbohydrates and your health

Carbohydrates break down in a source of energy for the body, especially for the brain. They also add fiber to the diet that helps protect against some diseases. And in some cases, carbohydrates can help control weight.

Providing energy

Carbohydrates are the main fuel source of the body. During digestion, complex sugars and starches break down into simple sugars. Glucose is the main type of carbohydrates used by the body for energy.

Glucose reaches cells through the bloodstream, so glucose is also called blood sugar. From the bloodstream, hormone insulin helps glucose to cells. If the body does not need glucose, it can be stored in other forms. The liver and muscles store glucose as glycogen. Glucose can also be stored as body fat.

Disease protection

Some tests suggest that some integral grains and dietary fiber of comprehensive foods help reduce their risk of heart disease and stroke. Fiber can also protect against type 2 diabetes, obesity and colon and rectal cancers.

Weight control

The evidence shows that eating many whole fruits, vegetables and grains can help reduce the risk of weight gain over time.

  • These foods tend to be low in calories and high fiber, which can help people feel full with less calories.
  • People can also take less calories if they replace processed foods with high quality carbohydrates.
  • Fiber in fruits, vegetables and whole grains can support a healthy intestine, which some studies suggest that they may be linked to body weight and insulin response.

How many carbohydrates do I need?

The amount of carbohydrates that depends on some factors. The examples are how active it is, their age and any health condition that is administering.

Health research suggests that people need at least 130 grams of carbohydrates every day to meet the energy needs of the body. That amount represents approximately 25% of the calories in a diet of 2,000 calories. But dietary guidelines for Americans recommend that carbohydrates constitute 45% to 65% of total daily calories.

So, if your goal is to take 2,000 calories per day, between 900 and 1,300 calories must be carbohydrates. In general, sugar or starch provide approximately 4 calories per gram, so it is between 225 and 325 grams of carbohydrates per day.

For packaged foods, you can find the amount of carbohydrates on the nutritional data label. The label shows total carbohydrates, which can include fiber, total sugars and aggregate sugars.

Choose your carbohydrates wisely

Carbohydrates are an essential part of a healthy diet, and provide many important nutrients. Even so, not all carbohydrates give it the same health benefits. Here are some general tips on how to make healthy carbohydrates work in a balanced diet.

Carbohydrates a part of a balanced meal

Eating a meal that combines carbohydrates, fats and proteins can lead to a better glucose response.

Grant in eating fiber -rich fruits and vegetables

Whole fruits and vegetables are excellent for your health. They add nutrients and beneficial compounds to the diet, as well as to fiber and water. Point to fresh fruits and vegetables, frozen and canned without added sugar. Or they have measured portions of fruit juices and dried fruits, which are concentrated sources of natural sugar and have more calories.

Replace refined grains with whole grains

The whole grains are full of good nutrition. As complete food, grains can provide vitamins, minerals, fats, proteins, fiber and other beneficial compounds. Aim that at least half of your grains are complete and do not refine. When the grains are refined, they pass through a process that eliminates parts of the grain along with some of the nutrients and fiber. For refined grains, choose those that are enriched with B vitamins, iron and folic acid.

Stick in low fat products

Milk, cheese, yogurt and other dairy products are good sources of calcium, proteins, vitamin D, potassium and other vitamins and minerals. Choose low fat versions to help limit calories and saturated fats. And be careful with dairy products that have added sugar.

Increase the use of beans, peas and lentils

These protein -filled vegetables are among the most versatile and nutritious foods. They add fiber, vitamins, minerals, iron -based iron that support health to the diet. They are a good source of protein and can be a healthy substitute for meat, which has more fatty fat and cholesterol.

Limit added sugars

Without nutrients, food and drinks with aggregate sugar increase the amount of calories in your diet. These items include sugary drinks, frozen dairy desserts or desserts such as cake or cookies. Check the nutritional data label to add the sugar to track. Dietary guidelines for Americans recommend obtaining less than 10% of their daily calories of aggregate sugar. Eating or drinking too many foods with added sugar can make you enjoy the calories you need every day.

How carbohydrates fit in your healthy diet

Your level of activity, diet, response to insulin and attempt take into account what carbohydrates are better for you. With attention to your needs and some limits, you can make any carbohydrate part of a healthy diet. If you have questions, talk to your health professional.

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