Know About Carbohydrates You Eat

Know About Carbohydrates You Eat


We know by now that we need to eat the right foods, need to work out, and do stuff that is healthy for us. Because maintaining good health does not happen by accident, it requires work and smart lifestyle choices. But sometimes when we wake up at 6 am to hit the gym before work or shunning the donuts in breakfast, it’s easy to lose sight of for what are we doing all these. So here are some top articles choices that can keep you motivated to lead a healthy lifestyle and keep diseases at bay.

Know About Carbohydrates You Eat

, Know About Carbohydrates You EatCarbohydrate is one of the three major nutrients (macronutrients) we eat and the other two are proteins and fats. Most of our energy requirement is supplied by carbohydrates. Grains and cereals are the major sources of carbohydrates. For examples rice, wheat, maize etc. contain more than 80% carbohydrates and less than 10% protein. One gram of carbohydrate supply four calories (kilocalorie) of energy.

If you are diabetic, you must keep track of how much carbohydrate you are consuming daily, as it is the source of blood glucose (rise of blood glucose to more than 200 mg/dl after food and more than 125 mg/dl on fasting is diagnostic of diabetes). Set an upper limit of carbohydrate consumption which can help you to keep blood sugar under control and eat not more than the limit.

Carbohydrates have three main types:

  • Sugars
  • Starches
  • Fibers

Sugars:

This is the simplest form of carbohydrates. Sugars are usually made up of one (e.g. glucose, lactose) or two molecules (sucrose is made up of two molecules of glucose). Sugar can be naturally occurring in food such as fruits and milk or sugar may be added to food during processing. For calculating carbohydrate you should use both natural and added sugars.

If you read a label in a food item it is easy to recognize sugars because the chemical name of sugars end with “-ose” e.g. glucose (also known as dextrose), sucrose, fructose (fruit sugar), galactose (milk sugar) etc. all are example of sugars.

Starches:

This is the most abundant form of carbohydrate in nature. Starch (can also be termed as polysaccharides) is made up of joining of several (hundreds to thousands) simple sugar molecules such as glucose. All the sugar molecules are joined together by bonds and these bonds must be broken down by enzymes before absorption in GIT (gastrointestinal tract).

Examples of starchy foods:

  • Grains and cereals such as rice, wheat, maize, oats, burley, millets etc. Most of the food preparations are generally made from wheat flour (e.g. bread, pasta, crackers etc.). Most grains contain high amount of starch.
  • Starchy vegetables such as potato, sweet potato, corn, peas, lentils, beans (kidney beans, pinto beans, dried beans etc.).

Read the article on Fibers here.

Image: Paul / FreeDigitalPhotos.net

Avatar for admin

Related Posts

Loading...