5 HEALTH BENEFITS OF CARBOHYDRATES

 

Dr. EBAD Khan

25-Jan-2023

 

We all know that carbohydrates are essential to our diet, but did you know that they also come with various health benefits? From weight loss to improved mental health, read on to find out how incorporating more carbs into your diet can improve your overall health!

 

CARBS FUEL YOUR BRAIN

Carbohydrates play a critical role in maintaining a healthy diet. They are not only a source of physical vitality, but also mental stimulation.
Glucose is an essential fuel for your brain. It's a simple sugar that is produced in the body from food. The glucose travels through the blood to the cerebral cortex. That's why spreading your carb intake out throughout the day is so crucial.

 

CARBS MAKE YOU HAPPIER

  • Carbohydrates have been shown to boost serotonin levels in the brain, improving mood and promoting feelings of happiness.
  • It's well-known that carbs play a role in keeping blood sugar levels stable, hence preventing reduction in energy (fatigue and irritability).
  • Getting enough carbohydrates can also help to improve cognitive function and memory. This is because carbohydrates are a major source of fuel for the brain.

Overall, there are many health benefits associated with carbohydrates. They can help to improve mood, cognitive function, and physical performance.

 

LOWER THE RISK OF CARDIAC DISWASES (As They Burn Fat)

Carbohydrates have several health benefits. They can help lower the risk of cardiac diseases, regulate blood sugar levels, and increase good cholesterol levels in the blood. 

  • This is because carbohydrates help to burn fat, which can build up in the arteries and lead to heart disease.

  • Carbohydrates also help to regulate blood sugar levels. This is important for people with diabetes as it can help to prevent spikes in blood sugar levels. 

  • Carbohydrates can also help increase levels of good cholesterol in the blood and reduce bad cholesterol levels.

 

EAT GOOD CARBS; SLEEP BETTER

 

It's common knowledge that getting enough shut-eye (sleep) is vital to your health, but you may not realise that the kind of carbs you consume might also have an effect.

  • Eating complex carbohydrates such as whole grains, fruits, and vegetables can help you sleep better. 

  • When you eat complex carbohydrates, your body produces insulin, which facilitates the transport of tryptophan to your brain. The amino acid tryptophan is known to promote restful sleep.

  • Eating complex carbs also helps to regulate your body's serotonin level, a hormone that plays a role in sleep. Serotonin levels are highest at night, so eating complex carbs in the evening can help you sleep better.

If you're having trouble sleeping, try eating more complex carbs. You may find that you sleep better and wake up feeling more rested.

 

IMPROVE MUSCLE MASS

Carbohydrates provide the body with energy and are therefore vital. 

  • They play a crucial role in ATP synthesis and so must be consumed. 

  • Glycogen, a fuel stored in the liver and muscles, cannot be produced without carbohydrates. 

  • When you work out, your body burns glycogen for fuel.

Eating carbohydrates can help to improve muscle mass. When glycogen is stored in the muscles, it helps to keep the muscles hydrated and prevents protein breakdown. 
Eating carbohydrates after exercise can also help to replenish glycogen stores and promote muscle recovery.

 

WHAT ARE SOME HEALTHY SOURCES OF CARBOHYDRATES?

  

There are many healthy sources of carbohydrates. Some good options include fruits, vegetables, whole grains, and legumes.

  • Fruits and vegetables are excellent sources of carbohydrates. They are packed with nutrients and fiber, which helps to keep you feeling full and satisfied. 
  • Whole grains are another great option. They contain complex carbs that take longer to break down, providing you with lasting energy. 
  • Legumes, such as beans and lentils, are also excellent sources of carbs. They are high in fiber and protein, making them a perfect option for a nutritious meal or snack.

There are many healthy sources of carbohydrates, so be sure to include them in your diet.

 

HOW MANY GRAMS OF CARBOHYDRATES DO YOU NEED?

Carbohydrate requirements vary from person to person based on age, level of physical activity, and medical history. 
Carbohydrates should make up between 45 and 65 percent of a person's total caloric intake, according to the Dietary Guidelines for Americans. 
If you consume 2,000 calories per day, this translates to 225-325 grams of carbs.
More active people may need more carbohydrates than this. For example, athletes may consume more carbohydrates to fuel their workouts. And people with certain health conditions, such as diabetes, may need to limit their carbohydrate intake.

 

CONCLUSION

Carbohydrates play a vital role in maintaining a balanced diet. They're a good source of fuel and vital nutrients. Proper carbohydrate intake is associated with improved health and physical vitality.

 

 

REFERENCES

 

Carbs are essential for effective dieting and good mood, Wurtman says
Elizabeth A. Thomson, News Office
Publication Date:February 20, 2004
https://news.mit.edu/2004/carbs

 

Dietary Guideline for Americans Nutrition Basics: What Is Inside Food, How It Functions and Healthy Guidelines:  Jacqueline B. Marcus MS, RD, LD, CNS, FADA, in Culinary Nutrition, 2013 
https://www.sciencedirect.com/topics/food-science/dietary-guideline-for-americans