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2018/07/08

What is a carbohydrates value?

Carbohydrates are one of the three nutrients along with protein and fat.

Carbohydrates include sugar, starch, and fiber are in fruits, grains, vegetables and dairy products. Carbohydrates are one of the basic food groups and are very important to your health.

"Carbohydrates are nutrients, they are one of the three main substances provide energy or calories for the body" Paige Smathers, a nutrition specialist at Utah, the United States said The American Diabetes Association noted that carbohydrates are the main source of energy for the body, carbohydrate comes from chemical components at the molecular level of these include carbon, hydrogen, and oxygen.

There are three types of nutrients: carbohydrates fats and proteins Smathers said. Macronutrients are nutrients essential to maintaining functional activities for the body and the body needs large quantities. The Macronutrients are considered essential because the body only through catering operations; the body cannot produce itself.
Carbohydrates are one of the three nutrients along with protein and fat
Every day, the people with diabetes should not eat too 200 grams carbohydrates; also pregnant women should not eat less than 175 grams according to the U.S. national institutes of Health (NIH)


Functions of carbohydrates

Carbohydrates provide fuel for the central nervous system and energy for working muscles. They also prevent the protein is used as a source of energy and help launch the process of fat metabolism, according to Iowa State University. In addition, "carbohydrates have an important role in brain function", Smathers said. They affect "the mood, memory ... as well as acting as a source of instant energy"
Your brain needs carbohydrates to function

Simple and complex carbohydrates

Smathers said carbohydrates (carbs) are distributed in two formats: simple (Simple carbs) and complex (complex carbs. The difference comes from the chemical structure, also decides the speed they are digested and absorbed. The difference comes from the chemical structure, also decides the speed they are digested and absorbed. In General, simple carbs are digested and absorbed faster than complex carbs, according to NIH.

 Single carbs only contain one or two sugars such as fructose (the kind found in fruit) and galactose (found in dairy products). Single sugar molecules called monosaccharide. What types of carbs with two molecules of sugar, for example, sucrose (sugar), lactose (from milk products) and maltose (found in beer and some vegetables) are called a disaccharide.

Single carbs also in candies, soft drinks, and syrups. However, these foods are doing so through the process of processing and contain refined sugar, contains no vitamins, minerals or fiber. Hence they are called "empty calorie" foods can lead to weight gain, according to the NIH.

Complex carbs (polysaccharides), containing three kinds of sugar. They are usually the types of carbohydrates in starchy foods includes beans, sweet potatoes, corn, golden beets, raw bran, bread, and cereal.
Carbohydrates are divided into two forms: simple (Simple carbs) and complex (complex carbs)

 Smathers pointed out that: all types of carbs are energy resources be mobilized quickly, but carbs complex can cause an "explosion of energy" get faster than complex carbs by the speed they are digested and absorbed more quickly. Simple carbs can lead to a spike in blood sugar. Meanwhile, complex carbs will provide energy slowly and more sustainable.

Studies have shown that replacing saturated fats with carbs, such as in many processed products, related to the increase in the risk of heart disease and type 2 diabetes.

Sugar, Starch, And Fiber

In the body, carbs are resolved into smaller units,  such as glucose and fructose, According to Iowa State University. The small intestine absorbs the small unit, After that, they'll be into the bloodstream and go to the liver. The liver converts all the sugars into glucose. It will follow the blood transported throughout the body, with insulin to convert into energy for all the basic functions of the body and physical activity.

If glucose is not used immediately for energy demand, the body can store them with the equivalent of about 2,000 calories in the liver and skeletal muscle in the form of a molecule called glycogen. When the number of glycogen reaches could not archive anymore, carbs at this time is converted into fat.
In contrast, if you provide too little carbs, the body will have to take in protein as fuel. It is a problem because the body needs protein to create muscle. Use of protein instead of carbs as a source of fuel will put pressure on the kidneys, This leads to the formation of harmful substances in the urine.
The body can store about 2,000 Calories of glucose in the liver and skeletal muscle
Fiber is very important in the digestive process. They are necessary for peristalsis healthy and reduce the risk of chronic diseases such as heart disease and diabetes, According to the U.S. Department of agriculture. However, unlike the sugars and starches, fiber not absorbed in the small intestine and cannot be converted into glucose.

Smathers pointed out that carbs are present naturally in milk, the vegetables do not contain starch. Examples of non-starchy vegetables such as lettuce, kale, green beans, celery, carrots, green cauliflower all contain carbs. Starchy vegetables such as potatoes, corn contains more carbs than According to the American Diabetes Association, per cup of vegetables without starch usually only contain about 5 grams of carbs most of the carbs from fiber.

"Good carbs" and "bad" carbs

Carbohydrates are found in whole foods can be good for your health as vegetables, or can also not as good as candy sweet. This led to the idea that there is some type of carbs is "good" and some "not very good".

The type of "bad" carbs are usually contained in cakes, soft drinks, processed foods, white bread, white rice and the foods of other white starch. This is the food often contains the kind of simple carbs. "Bad" carbs rarely have nutritional value.

Carbs are called "good" often complex carbs such as whole grains, fruits, vegetables, beans. They usually have in the unprocessed food and is absorbed more slowly, In addition, they also contain other nutrients more
"Good carbs" are often complex carbs, carbs "bad" is often the simple carbs
Below is a list to help you check where are the "good" carbs and carbs "bad":

The type of carbs "good":

-Contains low calories and moderate
-High nutrition
-Does not contain sugar and refined grains
-Low sodium
-Very little or absolutely no cholesterol and fat trans isomer

The type of carbs "bad":

-Contain high calorie
-Contains many refined sugars such as white sugar, corn syrups, honey and fruit juice
-Contains many refined grains such as white flour
- Low nutrient content
- Less fiber
-High sodium
-Sometimes contain more saturated fats, both cholesterol, and fats the trans isomer

Glycemic Index

index GI it is important?
Recently, the nutritionist said that not the kind that carbohydrate is its new GI index is important. GI index measuring speeds of carbohydrate metabolism and increases in blood sugar fast.

The food has a high GI index such as cakes will increase blood sugar quickly and reach high levels. Meanwhile, the food has a low GI index only mild increases in blood glucose and to a lesser extent.

Benefits of carbohydrates

Choose the right type of carbohydrates is extremely good for you, this not only came from the need for carbohydrates with health. There are some other benefits that we have yet to mention.

Spiritual health

Carbohydrates involved in serotonin production process

Carbohydrates can play a very important role in spiritual health. A study published in the journal JAMA in 2009 showed that people who eat a fat-rich mode and less carbs after a year feel the anxiety, depression, and anger more than those who eat less fat and more carbs, Scientists suspect that carbohydrates are involved in the process of the production of serotonin in the brain, a substance that promotes feelings of calm, relaxed, happy and focused.

Carbohydrates also can help memory. A study in 2008 by Tufts University has requested a test group of overweight women not eating carbs completely in a week. Then, they tested the cognitive skills, visual attention, and memory spatial with a group of other overweight women eat only reduce calories but still contain carbohydrate. As a result, the group eating carbs made better.

Weight loss

Although carbohydrates are often where we blame for weight gain, choosing the right kind of carbs can actually help you lose weight and maintain a healthy body weight. This may be due to the many types of good carbs, especially cereals and vegetables contain fiber. Fiber helps you feel full, and often contained in low-calorie foods.

A study published in the journal Nutrition in 2009 track of the middle-aged woman for 20 months. The scientists found that people who eat a lot of fiber weight, while those who ate little fiber back weight. A recent study also indicated that the fat will disappear due to a diet low in fat, not carbs low-mode.

The source of good nutrition

Many kinds of vegetables are called Superfood
Fruits and vegetables are known with high nutritional content. Some even called the Superfood. All kinds of vegetables and fruits all contain carbohydrates.

One important thing, the good carbs are the most in the whole grain cereals. A large-scale study published in the journal of nutrition Association pointed out the people who ate the most whole grains will get significantly higher amounts of fiber, energy, good fats, as well as the micro-nutrients (except vitamin B12 and sodium).

An additional research then discovered this cereal contains both antioxidants, previously only known to be present in the vegetables.

Cardiovascular health

Whole grains are good for the heart
Fiber also helps to reduce cholesterol in the blood. The digestive process requires you to secrete bile acids, It is produced from cholesterol part. When the digestion is improved the liver will pull cholesterol out of the blood to meet the need to create more acidic. By then, it will reduce the amount of "bad" LDL cholesterol.

Shortfall carbohydrates

Do not provide enough carbs for the body will cause problems. If there is not enough fuel, the body will not be able to create energy. In addition, there is not enough glucose, the central nervous system is affected, manifest by the dizziness fatigue and weakness of mind and physical activity. Deficiency of glucose or blood sugar low pharmacy called hypoglycemia.

If the body does not store or getting enough carbohydrates. It will be forced to use protein for fuel needs. This process is harmful to the muscles and can also harm the kidneys. Those who do not eat enough carbohydrates can also suffer from lack of fiber, causing digestive problems and constipation.

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