Carbohydrates : Deficiency, RDAs, Intake suggestions & Healthy vs Unhealthy Carbs

(Always prefer Complex carbohydrates than simple carbohydrates, because they are high in fiber and digest more slowly)

Recalling Carbohydrates

Carbohydrates are one of the three main types of nutrients. Our body needs carbohydrates to function well. They are mostly important for energy in our body. Our digestive system changes carbohydrates into glucose or blood sugar. Our body uses this sugar for energy tat is required by our cells, tissues and organs. It stores any extra sugar in our liver and muscles for future needs. In order to get the health benefits of good carbs, we have to choose carbohydrates rich in fiber. 

RDAs

According to the Dietary Guidelines, carbohydrates make up 45% to 65% of our total daily calories. So, if we get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. In order to get 900 to 1300 calories from carbohydrates we have to take between 225 and 325 grams of carbohydrates per day.

• The recommended daily amount (RDA) of carbohydrates 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. They are generally :
• People who have a Sedentary lifestyle take 40-50% of your total daily calories from carbohydrates.
• People who do exercises regularly must take 60% of your total daily calories from carbohydrates.
• Athletes or people involved in heavy training, don't forget to take 70% of your total daily calories from carbohydrates 
• 3.5-4.5 grams of carbohydrate per pound of body weight is recommended for athletes.

Deficiency

The signs one can experience in carbohydrate deficiency are Exhaustion, Fatigue, Irritability, Headache, Nausea, Muscle ache and cramps, Smelly breath, Lack of concentration and mental sharpness, Dehydration, Altered bowel habits (diarrhea or constipation), Sodium deficiency, Vitamin and mineral deficiency and Increased lipid levels in blood. These signs observed in people in these following processes.

• Not consuming sufficient carbohydrates can cause problems because without sufficient fuel, our body gets no energy. 

  

  Carbs Deficiency

• Without sufficient glucose, the central nervous system also suffers, which leads to dizziness or mental and physical weakness. 
• A deficiency of glucose or low blood sugar leads to the condition hypoglycemia.
• If our body do not get sufficient carbohydrate intake or stores, it consumes protein for fuel instead that results in muscle loss.
• As our body needs protein to make muscles, using protein for fuel instead of carbohydrates puts stress on the kidneys also. It results in the passage of painful byproducts in the urine.
• If we don't consume enough carbohydrates, we will not get sufficient fiber also, which can lead to digestive problems and constipation.
• As Carbohydrates are the major energy suppliers to the brain cells, any lack of them can result in lack of concentration which ultimately affect memory and learning abilities.

Intake Suggestions

• We must start our day with whole grains. Whole grains are rich in selenium, potassium and magnesium. According to a research, a cereal that has at least 4 grams of fiber and less than 8 grams of sugar per serving must be in our breakfast. For example oats. We must use whole grain breads for lunch or snacks. In this regard, whole wheat, whole rye, or some other whole grain are helpful. But we have to keep in limit the use of the whole wheat bread as whole wheat bread is often made with finely ground flour, and bread products are often high in sodium. In this way, we can try a whole grain in other form such as brown rice or quinoa (Jaw in Hindi), instead of bread. 
• Regarding fruits, we must choose whole fruit instead of juice. For example, an orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice. Always aim for whole fresh, frozen and canned fruits and vegetables without added sugar as they're better options than fruit juices and dried fruits, which are concentrated sources of natural sugar and therefore have more calories. Also, whole fruits and vegetables add fiber, water and bulk, which help us feel fuller on fewer calories.
• In vegetables, potatoes are reputed for weight gain, we must choose beans as beans are an excellent source of slowly digested carbohydrates. Beans and other legumes such as chickpeas also provide a healthy dose of protein. 
• Legumes, that includes beans, peas and lentils are typically low in fat; contain no cholesterol; and are high in folate, potassium, iron and magnesium. They also have beneficial fats and soluble and insoluble fiber. Because they're a good source of protein, legumes can be a healthy substitute for meat, which has more saturated fat and cholesterol.
• We must consume low-fat dairy products. Milk, cheese, yogurt and other products which are come from bovine sources are good in calcium and protein, plus many other vitamins and minerals. But we have to choose the low-fat types to help limit calories and saturated fat. 
• In a nutshell, our eating Plate must be filled with healthy carbohydrates i.e. with vegetables (except potatoes as I said above) and fruits taking up about half of our plate, whole grains filling up about one fourth of our plate and rest one fourth can be filled with pulses, dairy products etc.

Differentiate between healthy and unhealthy Carbohydrates

Good vs Bad Carbs

Healthy carbohydrates are low or moderate in calories, high in nutrients, high in naturally occurring fiber, low in sodium, low in saturated fat, very low in or devoid of cholesterol and trans fats whereas unhealthy Carbohydrates are high in calories, low in many nutrients, low in fiber, high in sodium, sometimes high in saturated fat and sometimes also high in cholesterol and trans fats. Healthy Carbohydrates promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients whereas unhealthy Carbohydrates contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart diseases.

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.