Let's learn exactly what carbohydrates are and how important they are to your body.

Have you ever wondered how the food we eat gives our bodies energy? Or have you ever wondered what carbohydrates are and why they are important to us? Today, we will talk about these essential nutrients called carbohydrates in a very simple way that you can easily understand.

What are carbohydrates?

Simply put, carbohydrates are the main type of nutrient found in some of the things we eat and drink. Strictly speaking, they fall into the category of macronutrients . Sugars, starches (such as grains), and fiber are types of carbohydrates.

Our bodies need two more types of macronutrients: fat and protein. To keep our bodies healthy, we need to get all three nutrients in balance .

Why do our bodies need carbohydrates?

Here's the important thing: Carbohydrates are the main fuel that provides energy to our bodies. Just like we put petrol or diesel in a car, our bodies are powered mainly by these carbohydrates to function, think, eat, run, jump, and do all these things.

Let's take a look at how this happens, shall we?

1. When we eat a food containing carbohydrates, our digestive system breaks it down little by little.

2. Then these broken down carbohydrates, which we now call glucose or blood sugar , are absorbed into our blood.

3. Then our body produces a hormone called insulin . This insulin helps the glucose that has accumulated in the blood to be sent to the cells of our body and produce energy.

4. Imagine, if our body gets more glucose than we need, it stores it in our muscles and liver for later use.

5. If the storage limit is exceeded, then the body stores this excess glucose as fat .

The amount of carbohydrates we eat directly affects our blood sugar levels. If we eat too many carbohydrates, our blood sugar levels can rise. This is called `(hyperglycemia).` If this condition continues, you are at greater risk of developing `(Diabetes Mellitus).` Also, if some people do not eat enough carbohydrates, their blood sugar levels can drop. This is called `(hypoglycemia)`.

What is the difference between simple carbohydrates and complex carbohydrates?

Okay, now let's look at the two main types of carbohydrates. They are simple carbohydrates and complex carbohydrates.

The difference between the two depends on the chemical structure of a food and how quickly our bodies digest it .

• Complex Carbohydrates: These take a little longer for our body to digest. Therefore, when we eat these, the blood sugar level does not increase immediately. They are the ones that provide energy to the body. Also, these complex carbohydrates contain a lot of vitamins, minerals and fiber that our body needs. These are like our best friends, very beneficial for the body. For example, bran rice, oats, kurakkan, vegetables, fruits (some).

• Simple Carbohydrates: On the other hand, simple carbohydrates are a type of sugar that is digested quickly . Therefore, when you eat these, your blood sugar level immediately goes up. Think of the high that comes after drinking a sweet drink. But that high goes down quickly. If you eat too many simple carbohydrates, you are more likely to gain weight, develop diabetes, heart disease, and increase your cholesterol levels. For example, things like sugar, sweets, white bread, and cakes. You need to be a little careful with these.

Think about it, the feeling you get when you eat a slice of white bread, and the feeling you get when you eat some bran rice. White bread can make you hungry quickly, but bran rice keeps you full for a longer time, right? That's the difference.

So are simple carbohydrates really bad?

It's a little hard to immediately label things like, "Oh, these are good, these are bad. " Simple carbohydrates are not necessarily "bad." However, they don't provide the same nutrients that complex carbohydrates provide to our bodies.

The best thing to do is to include as many nutrient-dense complex carbohydrates as possible in your diet and to control and moderate your intake of simple carbohydrates. It is wise to consult your doctor for nutritional advice that is best for you.

What are the types of carbohydrates?

There are three main types of carbohydrates in food and drinks:

1. Fiber

2. Starches

3. Sugars

Fiber and starches are types of complex carbohydrates . Sugars are types of simple carbohydrates . If you look at the nutrition label on a food package you buy from the store, you will see that it says "Total Carbohydrates." This means the sum of all three types.

Let's learn a little about fiber.

• Fiber is something that is found in plant-based foods, such as fruits, vegetables, and whole grains. Animal-based foods, such as dairy products and meat and fish, do not contain any fiber at all.
• Fiber is also a complex, healthy type of carbohydrate. There are two main types of fiber: soluble fiber ( which dissolves in water) and insoluble fiber (which does not dissolve in water). For example, corn contains insoluble fiber.
• Although our bodies cannot digest fiber well, this soluble and insoluble fiber helps with digestion as it passes through our intestines, preventing constipation. Not only that, fiber also helps control blood sugar levels, lower cholesterol levels, and keep us feeling fuller for longer .
• Nutrition experts recommend that adults consume at least 25 to 30 grams of fiber per day, but most people only consume half that amount.
• Some foods rich in fiber:
• Nuts like beans, chickpeas, lentils, green peas, and peanuts.
• Fruit, especially those that can be eaten with the peel (apples, pears) and fruits with stones (berries).
• Nuts (almonds, walnuts), pumpkin seeds, sunflower seeds.
• Whole grain products (brown rice, oats, millet, whole wheat bread and pasta).
• Vegetables (corn, broccoli, cauliflower, pumpkin).

What are starches?

• Starches are also a type of complex carbohydrates. They provide our bodies with vitamins and minerals (micronutrients).
• Complex carbohydrates take longer to digest, so they help keep blood sugar levels stable and keep you feeling full longer . Most starchy foods fall into this category.
• Foods containing starches:
• Legumes like beans, peas, lentils, and cowpeas.
• Fruits (apples, berries, watermelon).
• Whole grain products (brown rice, oats, whole wheat bread and pasta).
• Vegetables (corn, peas, potatoes).

Let's also be aware of sugars.

• Sugars are a type of simple carbohydrates. Our bodies digest these simple carbohydrates very quickly. Therefore, the blood sugar level rises suddenly and then falls quickly. After eating a sweet food, you suddenly feel a lot of energy, right? But after a while, you may feel tired and sleepy. Here's why.
• There are two main types of sugars:
• Naturally occurring sugars: The sugars found in milk and fresh fruit fall into this category.
• Added sugars: This is the sugar added to things like sweets, biscuits, cakes, canned fruits, fruit drinks (some), and soda.
• Sugars can be called by many different names on food labels. You may see names like these:
• `Agave nectar`
• `Cane syrup` or `Corn syrup`
• `Dextrose`, `Fructose`, `Sucrose`
• Honey
• Molasses
• Sugar
• Limiting sugars is essential to maintaining healthy blood sugar levels. Also, foods high in sugar are high in calories. This can lead to weight gain. Limit refined foods (white bread, white flour products), desserts, candy, and sweetened beverages as much as possible.
• The American Heart Association (AHA) recommends:
• For most women, it's not recommended to consume more than 25 grams (6 teaspoons or 100 calories) of added sugar per day .
• For most men, it is not recommended to consume more than 36 grams (9 teaspoons or 150 calories) of added sugar per day .

How many carbohydrates do you need per day?

There's really no set number of carbohydrates you should eat per day. It depends on many factors, including your age, gender, any medical conditions you have (such as diabetes), your daily activity level, and whether you're trying to lose weight. Some people with diabetes find that counting carbohydrates helps control their blood sugar levels.

For most people, the US Department of Agriculture (USDA) recommends eating according to the "Healthy Plate" concept. That is:

• Fill half of your plate with fruits and vegetables .
• Fill one-quarter of your plate with whole grains (such as brown rice, buckwheat, and atta flour).
• Fill the other quarter with protein (such as fish, meat, eggs, dairy products, lentils).

Is a diet that reduces or eliminates carbohydrates good?

Some people reduce their carbohydrate intake to lose weight. Also, some doctors recommend special diets, such as the Keto diet, for certain medical conditions, such as epilepsy.

However, it is very difficult to maintain such restrictions for a long time. Some diets that restrict carbohydrates can be high in animal oils and fats. These types of diets can also increase your risk of heart disease.

Therefore, it is very important to consult your doctor before making any major changes to your diet, especially if you are considering reducing carbohydrates.

So, this is the most important thing to remember (Take-Home Message)

Okay, we've talked a lot about carbohydrates, haven't we? The most important things you need to remember from all of this are:

• Carbohydrates are essential for our bodies to stay healthy and function properly. They are our main source of energy.
• Try to choose complex carbohydrates over simple carbohydrates (like brown rice, whole grains, vegetables, and fruits).
• Include as many nutritious foods as possible in your diet that are rich in fiber, vitamins, and minerals .
• Limit foods and drinks with added sugars (sweet foods and drinks) as much as possible.
• Consult your doctor or nutritionist to find out what amount of carbohydrates is right for you based on your health condition and lifestyle.

If you keep these points in mind and take care of your diet, you will definitely be able to live a healthy, strong life!

` Carbohydrates, sugar, starch, fiber, healthy eating, nutrition, diabetes