Carbohydrates are not Bad but Quality Matters..........

(In case of Carbohydrates, the most important thing is the type of carbohydrate, because some sources are healthier than others)

Overview

We know that Carbohydrates are one type of macro-nutrient. Carbohydrates provide our body glucose, which is converted into energy and that is used to support bodily functions and physical activity. Though Indian foods are generally rich in carbohydrates, many people are confused about carbohydrates. The confusion can be cleared in the fact that “the amount of carbohydrate in the diet i.e. high or low is less important than the type of carbohydrate in the diet. So, it is more important to eat carbohydrates from healthy sources like unprocessed or minimally processed whole grains, vegetables, fruits and beans than unhealthy sources like highly refined white bread, French fries, pastries, sodas, and other highly processed or refined foods. 

Types of carbohydrates

The carbohydrate group includes simple carbohydrates, complex carbohydrates, and fiber. Carbohydrates are categorized as simple or complex, depending on their chemical structure. Simple carbohydrates include sugars found naturally in foods such as fruits, vegetables, milk, and milk products. They also include sugars added during food processing and refining. Complex carbohydrates include whole grain breads and cereals, starchy vegetables and legumes. 

Simple carbohydrates: 

These carbohydrates are "simple" because they are in the most basic form, sometimes called simple sugars. They include the sugar in sugar bowls, candy or the kinds of sugar naturally found in fruits, vegetables and milk. 

Complex carbohydrates: 

These carbohydrates are "complex" because they are made of lots of simple sugars strung together, also known as starches. Starches are found in certain vegetables (potatoes, beans, peas), breads, cereals, grains and corn. Our body needs to break starches down into sugars to use them for energy. 

Dietary fibers: 

Diet Fiber

These are the carbohydrates which cannot be digested in our body. They pass through our body without being broken down into sugars. Our body does not get any kind of energy from fiber, but our body still need fiber to stay healthy. It comes in many forms, like the outer parts of rice and other grains. Foods high in fiber are fruits, vegetables, beans, peas, nuts, seeds, and whole-grain foods (such as whole-wheat bread, oatmeal, and brown rice).

Functions

Carbohydrates are used in our body as main fuel source. When simple sugar converted into blood sugar or glucose, it enters in the cells of our body with the help of insulin (As the sugar level rises in your body, the pancreas releases a hormone called insulin). Glucose is used by our body for energy there, fueling all our activities. Extra glucose is stored in our liver, muscles and other cells for later use or is converted to fat. So it is the primary source of our energy. Other functions of carbohydrates are:

1. Carbohydrates also prevent protein from being used as an energy source.
2. In the liver, carbohydrates have special functions to perform. They include detoxifying action and a regulating influence on protein and fat metabolism.
3. Carbohydrates also provides fuel for the central nervous system and energy for working muscles. 
4. Carbohydrates are important for brain function as they are an influence on mood, memory, etc. 

Food Sources

We can find Carbohydrates in a wide range of foods i.e. both healthy and unhealthy. Carbohydrates are found both naturally i.e. occurring in plant-based foods, such as grains and carbohydrates also added to processed foods in the form of starch or added sugar at food processing industries. Naturally occurring carbohydrates are  corn, Fruits, Vegetables, Milk, Nuts, Grains, Seeds and Legumes etc. Foods such as cakes soft drinks and cookies have had sugars added.

Benefits

Some researches proved that whole grains and dietary fiber from whole foods help reduce risk of cardiovascular diseases in humans. Fiber is also considered as a protection against obesity and type 2 diabetes and optimal digestive health.

1. Healthy sources promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients. 
2. Eating plenty of complex carbohydrates i.e. fruits, vegetables and whole grains can help us in controlling weight. As there is fiber, it aids in weight control by helping us feel full on fewer calories i.e. satiety. 
3. Fiber helps get rid of excess fats in the intestine, that helps prevent heart disease. Fiber also helps in pushing foods through our intestines, resulted in preventing constipation.