Why carbohydrates are important

For someone who has ever been on a diet, the very word "carbohydrates" sounds like something forbidden. After all, there is an opinion that the consumption of carbohydrates contributes to weight gain. That's why many people decide to give them up to lose weight.

You will be surprised by the fact that humans can actually live without carbohydrate foods: our body is able to retrieve glucose from other components (from proteins, for example). However, there is a downside to no-carb diet. Such a diet can lead to exhaustion, burnout and stress, since carbohydrates are the main source of energy in the body.

A balanced diet should include carbohydrates because they perform important roles:

• Carbs provide our body with energy
• Produce glycogen
• Contained in mucus that protects internal organs from viruses and bacteria

Yet the most important function of carbohydrates is to supply energy for the body functions. Depending on how active a lifestyle you lead, the need for carbohydrates is different for everyone. People with low activity need 3-5 g of carbohydrates per kilogram of total body weight. Active people need 5-7 g/kg . People with intense physical activity should consume 7-10 g/kg of carbohydrates daily.

So daily carb intake should be controlled. It was confirmed by scientists from the United States. They found that low-carb diets (less than 40%) or high-carb diets (more than 70%) increased the mortality rate, while moderate-carb diets (50-55% energy) had the lowest rate.

That was also stated in a report published in the medical journal "the Lancet": eating carbohydrates in moderation has a positive effect on health and life expectancy.

Depending on the speed of digestion carbohydrates can be:

Simple

These carbohydrates are digested very quickly. The feeling of satisfaction doesn't last long so they may affect weight gain. Excessive consumption of simple carbohydrates is harmful to health: the pancreas won't be functioning properly and that can lead to diabetes.

Complex

They are also called slow carbohydrates. This means that it takes much longer to digest complex carbs (at least an hour) and you won't be overwhelmed by hunger.

Foods that contain simple carbohydrates include sugar, honey, alcohol, soda, pastries. It is better to eliminate them from your diet and be in favor of giving the choice of complex carbohydrates. Add whole-grain bread, oatmeal, buckwheat cereals and whole-grain pasta to your diet.

Benefits of eating carbs:

• A lot of energy and a positive attitude
• Maintained energy
• No constant hunger
• Increased wellbeing

Thus, you shouldn't be afraid of carbohydrates. Keep in mind that not all of them are harmful to your health. Diversify your diet with complex carbohydrates and control the intake of simple ones. This way you'll to get all the energy you need and stay in shape.