Today, we are going to talk about Carbohydrates. We have tried to provide all the basic information that you will ever need in getting to know this important substance further.
What Are Carbohydrates?
Carbohydrates is a type of essential macro nutrient which serves as the primary energy source of our since compared fat and protein they are instantly being broken down once it touches your mouth due to the salivary amylase a form of digestive enzyme that is responsible in breaking down starch and sugar based foods. And since we are already talking about the hierarchy of energy food sources let us give a brief review on the order of breaking down macronutrients as our energy source.
Just as we have mention carbohydrates is the first macronutrient to be used as energy source since it is the one easily synthesized, any excess synthesized carbohydrates that you may eaten will turn into adipose tissue or human fat that will serve as a reserve calorie or energy in your body. When all your carbohydrate reserves and sources have already been spent then what is going to happen is that all the fatty acids that you receive from food will now be broken down to become an energy source. And lastly, if both carbohydrates and fats are all spent, worst comes to worst that is the time that your body will convert protein into energy.
Carbohydrates as an energy source have three kinds category based on its density of sugar after all, this macro nutrient is consisted of sugar particles. Moving on, the three types of carbohydrates are simple sugars or also known scientifically as monosaccharaides since it’s only consisted of one sugar particle, the best example of monosaccharide is glucose the simplest form of carbohydrates. The second type of carbohydrate is disaccharide or also known as two particle carbohydrates, perfect examples of disaccharide are table sugar or also known as sucrose, fructose the sugar that you get from fruits, and lactose the carbohydrate found in milk. And of course last and the densest carbohydrate there is Polysaccharide or starch. Starch or complex sugar is composed of three to multiple amounts of sugar particles, this kind of sugar is considered to the healthiest carbohydrates option since it is pretty much difficult to metabolize due to its complex sugar structure.
Why Are Carbohydrates Important?
As we have previously emphasized on above that carbohydrates are important because they are primary the primary source of energy. After all we do not want our body to synthesize our protein deposits in our body since it will only slower our regeneration, repairs, and nourishment of our cells.
Aside from that another reason why carbohydrates is important in our body because not only that it is our primary source of energy but also it is proven to provide maximum calorie, endurance, stamina, speed, recovery, fluid balance, and most of all our ability to have improved mental prowess and concentration (since the substance that is considered to be the primary food source of our brain is glucose). So if you are an athlete or at least someone who has a very active physical life style, a diet that is packed with carbohydrates is perfect for you, after all it is considered to be the primary substance that serves as our body’s fuel. Without carbohydrates we would not have the right amount of fuel or energy to perform all the tasks that we perform everyday regardless if it is mental activity, physical activity, and even emotional.
How Can Eating Carbs Help You In Physical Training?
Are you the type of person that has an active physical activity based lifestyle? Or at least may be someone who is into sports and planning to achieve a body that can help you your full athletic performance? Well then my dear chap you are lucky to have stumbled upon this article for we are going to show you on how you may increase your physical performance through food (a perfect combination to a truly disciplined physical routine) in form of carbohydrate staples.
As macro nutrient carbohydrates plays a large role in our body’s functionalities. Carbohydrates are easily stored inside all your muscles (especially the skeletal muscles) for energy as well as in energizing protein and amino acids that are responsible for building up cells as well as tissues which comprises of multiple cells that are key in building up our bodies regeneration or healing process.
Furthermore, since carbohydrates are easily stored in your muscles as energy, it is very essential in every physical activities and involuntary functions of your body. In summary if you want to succeed in your chosen physical activity you must make sure that you have a regular serving of carbohydrates in your body. The best eating habit or diet that you may apply especially if you are physically active is to administer small and frequent eating.
Can you still eat carbs while losing weight?
The answer is an absolute yes. A lot of nutritionists have shared in the past that a person must restrict eating calories and minimize carbohydrates in order to lose weight. However, it has been tried countless of times, and people are just prone to fail this type of restrictive diet – and even if they do succeed, the results are still not as good. Hence, the way on how people view carbohydrates have drastically changed.
Of course, keeping carbs at a minimum would definitely do wonders in reducing your weight, but an effective way to do this is through careful transitions. Don’t surprise yourself and go on a crash diet. What is more recommended is for you to shed your carb choices little by little, replacing your unhealthy carbs with complex carbs coming from vegetables. In this way, you will be able to lose weight more effectively, and with less stress.
How many carbs a day should you eat to lose weight?
Okay, so now that we know that we can absolutely eat carbs even while losing weight, here comes the trickier and more technical part: determining how many carbs a day you should eat to shed those unwanted fat. Although you must keep mind that every person has their own particular carbohydrate requirements in accordance to their physical activities.
However, it is quite difficult for lay people like us to find out our carbohydrate requirements on our own. So in order for you to make a detailed estimation of the possible carbohydrates that you should be eating per day for losing weight here are quick lists of servings that you may choose from:
- One hundred up to one hundred fifty grams of carbohydrates serving per day is the best serving of carbohydrates to those people who have lean and fit body. The more active you are the more density of carbohydrates you may intake. If you are planning to administer this kind of portioning in your diet it is important that you watch your food choices and calories. An excellent food choices that you may eat as carbohydrate source should be mostly vegetables as well as controlled amounts of fruits every after meal.
- Fifty to one hundred grams serving is the ideal range of rate of carbohydrate in take per day for losing weight in the most convenient way. Well for one, in this kind of diet you are allowing small portions of complex sugars to compensate your daily calorie requirements while you are instigating your body to burn out your excess adipose tissues or human fat that are attached to your body as passive carbohydrate source.
And of course in this type of serving the best carbohydrates sources are mostly vegetables, minimal amounts of starchy foods, and at least two up to three servings of fruit per day.
- Twenty up to fifty carbohydrates servings per day is considered to be where the most of positive metabolic advantages are ripped. This sort of carbohydrate range is best for people who have a unique lifestyle illness conditions, such as type two diabetes mellitus and those people who are having issues with overweight and obesity.
Having a low carbohydrate diet that are within the range of twenty to fifty servings per day, ensures an automatic response of body to reduce your weight automatically while allowing your body to supply energy to your body (especially the brain) with ketone bodies or your rich deposits of adipose tissues.
A low carbohydrate diet is not a total eradication of carbohydrates in the diet; it still requires you to eat carbohydrate rich foods provided that it has mostly other nutrients in it and has low content of starch and other forms of sugar.
How many carbs a day does an average person need anyway?
If you are going to ask us, what would be an ideal serving of carbohydrates for an average person, we would say that a portioning of one hundred to a hundred fifty carbohydrate per day is the most ideal and moderate amount that they should have in their meal.
Especially if you are a type of person who has a sound physical condition with many to moderate amounts of physical activity, a diet that comprises this kind of controlled range of carbohydrates is easier to manage.
What are considered as good carbs?
According to studies and time old dietary practices all over the world, as much as possible we should not label any food choices as good carbohydrates or bad carbohydrates since all of them are justly being translated in our body as the same once it’s been synthesized.
However, today due to the growing numbers of casualties and occurrences of life style diseases related to imbalance of carbohydrates and other essential nutrients in our body we cannot help but label our food choices with what is ideal or not if we want to practice a healthier eating habit. And if we may be asked to label food choices that are considered to be carbohydrate source it would be more appropriate that we label them as good source of carbs or a bad source of carbohydrates.
In service of that as well as in helping you in your quest to a healthy life style here are some food choices that are considered to be a good source of carbohydrates:
In choosing for an excellent source of carbohydrates that will not add to our complicated metabolism of nutrients or in choosing for food in general, as much as we can, we must avoid processed foods and those that contains additives and preservatives.
The lesser the processing the food undergone the better, an excellent carbohydrate sources are those that contains more than one essential nutrients including carbohydrates per serving. The best carbohydrate food sources are red and white meats, eggs, fish, milk, vegetables, nuts, legumes, beans, and other plant based foods that are fresh, organic, and/or raw.
What are bad carbs?
The supposedly bad carbs or bad sources of dietary carbohydrates as was mentioned above are those foods that are processed, and incorporated with preservatives and additives due to their high sodium and sugar contents ( and of course the additives that are included in a processed food are artificial that may yet cause complications in the long haul).
If you are planning to control your weight and your body’s level of blood glucose in your blood stream, it is only sensible that you avoid foods that are rich with simple carbohydrates since they are easily synthesized in the body causing rise in levels of sugar in your blood.
How do you make sure that you eat the right amount of carbs?
In order for you to ensure that you are eating the right amount of carbs can be done in many ways. Thanks to our generation’s brilliant minds, they have managed to create different innovative ways to monitor your carbohydrates and nutrient intake per day like downloadable phone and tablet applications.
However, if you will ask us we would consider that the most effective ways of tracking your carbohydrate intake is still the simplest; for us the most effective way of keeping track of your carbs is by being proactive in your meal planning.