Carbohydrates are macronutrients by which the body obtains its energy. A carbohydrate is a biomolecule consisting of hydrogen, oxygen and carbon at the chemical level. Carbohydrates are sugars, starches and fibers found in fruits, grains, vegetables and milk products. Human Body requires large amounts of these nutrients as they are very essential for the proper functioning of the body. But since the body cannot produce these macronutrients, they must be obtained through a healthy diet.
Carbohydrate Recommended Daily Intake
The recommended daily amount (RDA) of carbs for adults is 135 grams, according to the National Institutes of Health (NIH); however, the NIH also recommends that everyone should have his or her own carbohydrate goal. Most adults with diabetes should eat no more than 200 carbohydrate grams per day. Pregnant women need at least 175 grams of carbohydrates each day. .
Good Carbs and Bad Carbs
Carbohydrates are sometimes found in food that is good for you and sometimes in food that is bad for you. In general, good carbs are complex carbs found in foods such as whole grains, vegetables, fruits and beans. They also contain a wide variety of other nutrients and are processed more slowly. Good carbs are low or moderate in calories, cholesterol, sodium, saturated fats, and high in nutrients, fiber and also do not have refined sugar in it.
Bad carbs are highly processed food which include pastries, candies, sodas, white bread, etc. they are hazardously high in calories, sodium, saturated fats, cholesterol, and low in fiber, sodium, and full of refined sugar. And are very bad for health.
Health Benefits of Carbohydrates
Though carbs are often blamed for weight gain, if you eat the right carbs they could actually aid weight loss. Most of the good carbs like whole grains and vegetables are high in fiber, and low in calories. High fiber helps in lowering cholesterol levels which is very good for overall cardiovascular health. It could be good for mental health too as it reduces chances of anxiety and depression.
Insufficient intake of carbs could cause various problems too. Carbs work as fuel for the body. Hence with insufficient fuel, the body does not get enough energy. Carbohydrates breaks down into glucose and enter our bloodstream. The body cells utilize glucose to produce ATP. In addition to that, without sufficient glucose, the central nervous system suffers, which could cause dizziness or mental and physical weakness.
Carbohydrate Rich Foods
In this article we are going to bring to your notice some food items which are rich in healthy carbohydrates that are good for your body.
Buckwheat is a pseudo cereal and in any way is not related to wheat. Also it does not contain any gluten. Buckwheat has a very high nutritional value. It contains proteins, fiber, minerals and antioxidants. Buckwheat is very good for heart health and helps in controlling blood sugar levels in diabetic people. It is usually found in the form of buckwheat flour which is common in baking.
- Per 100g has 71.5g of carbohydrates.