Sugar molecules make up carbohydrates, also known as carbs. Carbohydrates are one of the three primary nutrients in foods and beverages, along with proteins and fats.
The body converts carbohydrates to glucose. The primary fuel for your body's cells, tissues, and organs is glucose, also known as blood sugar. The liver and muscles can store glucose for later use or it can be used right away.
What are the different types of carbohydrates?
There are three main types of carbohydrates:
- Sugars. Due to their simplicity, they are also known as simple carbohydrates. They may be added to foods, such as the sugar found in sweets, processed foods, desserts, and regular soda. They also contain of the sugars that are present naturally in milk, fruits, and vegetables.
- Starches. They are complex carbohydrates made up of a large number of linked simple sugars. To use starches as fuel, your body must first convert them into sugars. Pasta, cereal, and bread are examples of starches. They also contain some vegetables, such as corn, peas, and potatoes.
- Fiber. It is a complex carbohydrate as well. Most fibers cannot be broken down by the body, so consuming foods high in fiber can help you feel full and reduce your tendency to overeat. High-fiber diets have additional health advantages. They could aid in avoiding digestive or gastrointestinal issues, like constipation. They might also aid in lowering blood sugar and cholesterol. Fruits, vegetables, nuts, seeds, beans, whole grains, and other plant-based foods all contain fiber.
Which foods have carbohydrates?
Common foods with carbohydrates include:
- Grains, such as bread, noodles, pasta, crackers, cereals, and rice.
- Fruits, such as apples, bananas, berries, mangoes, melons, and oranges.
- Dairy products, such as milk and yogurt.
- Legumes, including dried beans, lentils, and peas.
- Snack foods and sweets, such as cakes, cookies, candy, and other desserts.
- Juices, regular sodas, fruit drinks, sports drinks, and energy drinks that contain sugar.
- Starchy vegetables, such as potatoes, corn, and peas.
Some foods, like meat, fish, poultry, some types of cheese, nuts, and oils, don't contain a lot of carbohydrates.
How many carbohydrates should I eat?
There isn't a set amount of carbohydrates that everyone should consume. Depending on your age, sex, health, and whether you're trying to lose or gain weight, this amount may change. People should typically obtain 45 to 65% of their daily calories from carbohydrates. The daily value for total carbohydrates is listed as 275 g on the Nutrition Facts labels. Based on a 2,000-calorie diet per day. Depending on your calorie requirements and general health, your daily value may be higher or lower.
Source: www.medlineplus.gov