Carbohydrates are a type of macronutrient found in many foods and beverages. They are an important source of energy to the body and make up a major part of the diet of many people around the world.
Types of carbohydrates
Carbohydrates are one of the main nutrients in our diet. They help provide energy to the body and three main types of carbohydrates can be found in foods: sugars, starches and fiber. Carbohydrates are also essential for digestive processes and can help prevent stomach or intestinal problems, such as constipation. In addition, phytonutrients, chemical components of some carbohydrates, have cardioprotective effects.
Carbohydrates are divided into three main types: sugars, starches and fiber. Sugars or simple carbohydrates are found naturally in nutrient-rich foods such as fruits, milk and honey, while starches or complex carbohydrates are found in foods such as bread, rice and potatoes. The best way to obtain carbohydrates is through whole grains, dairy products, fruits and vegetables.
Nutrient-rich foods that contain one or more types of carbohydrates include fruits, vegetables, dairy products and whole grains. It is recommended to get most of your carbohydrates from these sources rather than refined grains. The recommended daily amount depends on body weight and level of physical activity. Generally, it is recommended to consume between 225-325 grams per day for healthy adults.
The healthiest source of carbohydrates
Complex carbohydrates are those that contain starch and fiber, and are generally considered a healthier source of carbohydrates compared to simple carbohydrates. Some of the best sources of complex carbohydrates include:
- Whole grains: Whole grains, such as brown rice, quinoa, whole wheat, barley, oats and rye, are an excellent source of complex carbohydrates. These grains are rich in fiber, protein and essential nutrients.
- Orzo: this is a type of pasta made from durum wheat flour and water. Therefore, orzo is a complex carbohydrate, as it is made from whole wheat grains and contains both fiber and starch. To learn a little more about this food you can follow the following link: https://riceselect.com/product/orzo
- Legumes: Legumes, such as beans, chickpeas, lentils and peas, are a good source of complex carbohydrates, as well as protein, fiber and essential vitamins and minerals.
- Vegetables: Many vegetables, such as squash, sweet potatoes, broccoli, carrots and peas, are an excellent source of complex carbohydrates and fiber, as well as essential vitamins and minerals.
- Fruits: Some fruits, such as apples, bananas, oranges, pears and strawberries, are rich in complex carbohydrates and also contain essential vitamins and minerals.
- Nuts and seeds: Nuts and seeds, such as almonds, walnuts, sunflower seeds and chia seeds, are a good source of complex carbohydrates, protein, healthy fats and fiber.
In general, it is important to include a variety of complex carbohydrate sources in your diet for optimal nutrition.
Some tips to keep in mind when eating carbohydrates
- Choose complex carbohydrates: Complex carbohydrates, such as those found in vegetables, fruits, legumes and whole grains, are a better choice than simple carbohydrates, such as those found in processed and refined foods. Complex carbohydrates provide long-lasting energy and are more nutritious.
- Control portions: Be sure to eat carbohydrates in appropriate portions. Eating too many carbohydrates, even complex carbohydrates, can lead to weight gain and other health problems.
- Combine carbohydrates with protein and healthy fats: Combining carbohydrates with protein and healthy fats can help stabilize blood sugar levels and maintain satiety longer.
- Avoid processed carbohydrates: Avoid processed carbohydrates such as sugary foods, fried foods and refined foods. These foods can be high in calories and low in nutrients.
- Choose fruits and vegetables: Fruits and vegetables are excellent sources of healthy carbohydrates, as well as vitamins, minerals and fiber. Be sure to include a variety of fruits and vegetables in your diet.
- Consider the time of day: Eating complex carbohydrates at breakfast or lunch can provide energy for the entire day, while eating simple carbohydrates at dinner can cause sleep problems.
- Listen to your body: Everyone is different, so listen to your body. If you notice that certain carbohydrates make you feel bloated, tired or lack energy, you may want to cut back or eliminate them from your diet altogether.
With this basic knowledge of the body’s interaction with carbohydrates, we demystify the misinformation about their consumption and make us aware of their importance in human nutrition.
