Carbohydrate foods are nutrients that are part of the five food groups and are foods that provide energy to the body. Helping the body not to get tired or weak easily while doing various activities in daily life. However, eating too much carbohydrate foods and lacking exercise can have negative effects on health or cause chronic diseases.
What are carbohydrate foods?
Carbohydrate foods are a type of nutrient. That is the body’s main source of energy to be used in various activities throughout the day. In addition, carbohydrates also include fiber that may help control weight, prevent obesity, and reduce the risk of heart disease. The body should receive carbohydrates at approximately 45-65% of the calories received from food each day. For example, if the body receives 2,000 kilocalories/day, approximately 900-1,300 kilocalories should be carbohydrates.
Carbohydrates are divided into two main types:
- Simple carbohydrates consist of single sugar molecules (fructose, galactose, and glucose) and disaccharide sugar molecules (lactose, maltose, and sucrose). The body can quickly digest and absorb these sugars. Sugar used in cooking, such as table sugar and coconut sugar, is call sucrose. Sugar found in dairy products is called lactose. But if found in vegetables and fruits, it is callfructose. Examples of foods that contain simple carbohydrates include yogurt, sugary fruit juice, cookies, candy, cakes, donuts, soft drinks, apples, and bananas.
- Complex carbohydrates are made up of many sugar molecules link together. Which the body digests and absorbs more slowly than simple carbohydrates. Examples of complex carbohydrates include white bread, white rice, pasta, noodles, crackers. And can also be found in vegetables, fruits, and unrefined grains such as corn, potatoes , kale, mango, melon, oranges, peas , brown rice, cereals, and whole-wheat breads.
Benefits of carbohydrate foods
Carbohydrate foods may provide a variety of health benefits, with scientific research supporting the health-promoting properties of carbohydrate foods, including:
May help with weight loss
Choosing healthy complex carbohydrates, such as the fiber in vegetables, fruits and whole grains, may help you feel full longer and reduce snacking behaviors. That can lead to excessive calorie intake and high blood sugar levels. Which can lead to weight gain and lead to obesity, high blood sugar levels and type 2 diabetes.
A study published in PLOS Medicine in 2015 tracked the consumption of vegetables and fruits and changes in body weight of 133,468 men and women in the United States for 24 years from 1986 to 2010. It was found that consuming fiber from vegetables and fruits. Which are one of the carbohydrate foods, may help reduce body weight more than those who ate a low-fiber, high-glycemic diet. However, eating foods that contain starchy carbohydrates and are high on the glycemic index. Such as potatoes, taro, corn, ripe mangoes, papaya, jackfruit, and durian, may also cause weight gain. Therefore, it is recommended to choose complex carbohydrates. Or consult a doctor to plan an appropriate carbohydrate diet to help control or reduce weight.
May help provide energy to the body
Carbohydrates are the body’s main source of energy, helping the body to function efficiently during daily activities. ยูฟ่าเบท http://ufabet999.app Because if the body lacks carbohydrates, it may cause fatigue, weakness, easy fatigue, sudden weight loss, dizziness, and fainting.
According to a study published in The American Journal of Clinical Nutrition in 1994, carbohydrates are a source of energy. That is digested by the body into glucose. And absorbed into the bloodstream. Which is an important source of energy for body cells such as the brain and heart. However, if there is too much carbohydrates. The body will change carbohydrates into glycogen stored in the liver and muscles as a reserve energy source. However, you should choose to eat carbohydrates. That are high in fiber to help increase energy for the body and you should exercise regularly to burn blood sugar. And fat stored in the body. Which may help reduce the risk of chronic diseases such as obesity, heart disease and blood vessels.
May help prevent chronic diseases
Carbohydrate foods, such as grains, vegetables , and fruits, are rich in fiber, vitamins, important minerals, and good fats. That may help reduce the risk of chronic diseases such as heart disease, stroke, obesity, type 2 diabetes, and some cancers.
A 2018 study published in The BMJ, which looked at the role of dietary carbohydrates in chronic diseases, found that carbohydrates are the body’s main source of energy. And may help prevent diabetes, obesity, and cardiovascular disease. However, you should choose to eat unrefined carbohydrates, such as fruits with a low glycemic index, vegetables, legumes, lean meats, and good fats, such as oranges , blueberries, strawberries, raspberries, guava, pineapple, tomatoes, avocados, kale, cabbage, tuna , salmon , and almonds.
Precautions for eating carbohydrate foods
Eating carbohydrates may be beneficial to your health, but if you eat too much or choose the wrong type, especially carbohydrates that are high in sugar, such as sugar in cookies, fruit juice, soda, etc., it can have negative effects such as weight gain, excessive calorie intake, high blood sugar levels. And clogged arteries that put you at risk of heart disease and blood vessels, obesity, and type 2 diabetes. Therefore, you should eat foods that contain less than 10% of your daily calories, and choose to eat carbohydrates that are high in fiber, good fat , and low in sugar, such as vegetables, fruits, grains, lean meats, milk, low-fat cheese and yogurt , olive oil , and sunflower oil. Because these foods will help you feel full longer and reduce snacking.
In addition, you should exercise regularly at least 5 days/week, 30 minutes a day, such as doing housework, jogging, walking briskly, jumping rope, aerobic dancing to help the body burn sugar to convert to energy. Help reduce blood sugar levels to be in the range, help blood circulate better and help lose weight or control weight. However, for those who have health problems, you should consult your doctor to receive a suitable diet and exercise plan.