The Key Function of Carbohydrate
Carbohydrate (carbs) is a macro-nutrient in food and essential part of a healthy diet. Carbohydrates serve several key body functions. Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity. Fiber is a special type of carb that helps promote digestive health and may lower your risk of heart disease and diabetes.
There are 3 different types of carbohydrates found in food: sugar, starch and fiber.
Carbohydrate (carbs) is a macro-nutrient in food and essential part of a healthy diet. Carbohydrates serve several key body functions. Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity. Fiber is a special type of carb that helps promote digestive health and may lower your risk of heart disease and diabetes.
There are 3 different types of carbohydrates found in food: sugar, starch and fiber.
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Added sugars, or free sugars, is in the simple carbohydrate form, which can provide instant boost of energy. Foods high in sugar are often high in calories, and eating these foods too often can contribute to you becoming overweight. |
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Starch is a complex carb, found in foods that come from plants. Starchy foods, such as bread, rice, potatoes and pasta, provide a slow and steady release of energy throughout the day. |
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Fiber is also a complex carb, found in the cell walls of foods that come from plants. Good sources of fiber include fruit and vegetables, wholegrain bread, whole wheat pasta, beans and lentils. |
The Dietary Guidelines for Americans recommends that between 45 and 65 percent of your daily calories should come from carbohydrates. Of these calories, experts recommend that most come from complex whole grains, such as brown rice, sweet potatoes, and whole wheat bread. Complex carbohydrates don't result in a quick insulin response like sugary foods such as soda, cake and candy. Glucose tolerance declines in the elderly, and complex carbohydrates will regulate glucose. Fiber is important for the elderly to regulate bowel movements. Elderly males should consume 30 grams and elderly females should consume 21 grams of fiber per day. Choose beans, vegetables, grains, fruits and nuts for good sources of fiber.
The good and bad debate about carbohydrates
The idea that "carbs are bad" has left many people confused about carbohydrates and their importance for our health, including maintaining a healthy weight. Carbohydrates has been a controversial topic.
As hit the headline news, the most of the supposedly contradictory findings on carbs come from two large observational studies, published a year apart. One is called PURE, the other, ARIC. Headlines for the PURE study, published in August 2017, said a low-carb diet with more fat was the answer to a longer and healthier life. But that finding was later contradicted by the ARIC study, which led to headlines saying that a low-carb diet could reduce your life expectancy by five years. In fact, these "contradictory" studies had strikingly similar results—they both found that getting around half of your energy from carbs is associated with the lowest risk of dying early.
The good news is that both the ARIC and the PURE study found that there appears to be a sweet spot of about 50 percent of energy from carbohydrate, where the risk of dying during the study was lowest. Anything more or less than this was associated with an increased risk of premature death. It seems that moderation is key, not just with carbohydrates but also fat.
To mention few new findings from carbohydrate studies:
Good reasons to include carbohydrates for healthy aging including -
To provide sustained energy and greater nutritional value in our diet as we age, we need to change our focus from simple sugars to complex-carbohydrate containing foods. Complex carbohydrates are naturally rich in fiber and a high-fiber diets can help reduce the risk for type 2 diabetes, heart disease, and certain types of cancer. Finding low GI substitutes will also help. Finding low GI substitutes will also help.
Healthy sources of carbohydrates, such as higher fiber starchy foods, vegetables, fruit and legumes, are also an important source of nutrients, such as calcium, iron and B vitamins.
Some of the common food high in carbohydrate providing healthy nutrients including:
Summary:
Foods high in carbohydrates are part of a healthy diet. Carbohydrate quality is more important; some types of carbohydrate-rich foods are better than others:
The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.
Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods. These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease. The rule of thumb is to select whole foods and avoid processed and refined carbohydrates.
Action call: It is not easy to do the carbs right, as each individual has different health conditions and body needs. Still confused or have questions? Contact QualityLifeForum@outlook.com for a free call. An individualized coaching program can help you achieving your personal health goals.
© All rights reserved
References:
https://www.healthline.com/nutr https://www.healthline.com/health/function-of-carbohydratesition/carbohydrate-functions#section7https://www.nhs.uk/live-well/healthy-weight/why-we-need-to-eat-carbs/https://www.livestrong.com/article/448700-nutritional-requirements-for-the- https://sydney.edu.au/research/research-impact/the-secret-to-healthy-ageing-is-a-low-protein-high-carb-diet.html
https://www.eurekalert.org/pub_releases/2018-09/pcfr-hdl092418.php
https://www.newsweek.com/health-benefits-low-carb-vs-high-carb-diets-evidence-really-so-contradictory-1120144
https://www.healthline.com/nutrition/12-healthy-high-carb-foods#section1
https://www.hsph.harvard.edu/nutritionsource/carbohydrates/
Disclaimer: This information is for educational and informational purposes only. It is not medical advice. Consult your healthcare professional for personal conditions.
The good and bad debate about carbohydrates
The idea that "carbs are bad" has left many people confused about carbohydrates and their importance for our health, including maintaining a healthy weight. Carbohydrates has been a controversial topic.
As hit the headline news, the most of the supposedly contradictory findings on carbs come from two large observational studies, published a year apart. One is called PURE, the other, ARIC. Headlines for the PURE study, published in August 2017, said a low-carb diet with more fat was the answer to a longer and healthier life. But that finding was later contradicted by the ARIC study, which led to headlines saying that a low-carb diet could reduce your life expectancy by five years. In fact, these "contradictory" studies had strikingly similar results—they both found that getting around half of your energy from carbs is associated with the lowest risk of dying early.
The good news is that both the ARIC and the PURE study found that there appears to be a sweet spot of about 50 percent of energy from carbohydrate, where the risk of dying during the study was lowest. Anything more or less than this was associated with an increased risk of premature death. It seems that moderation is key, not just with carbohydrates but also fat.
To mention few new findings from carbohydrate studies:
- A study, conducted in mice, from the University of Sydney in 2018 suggests a low-protein/high-carb diet can promote healthy aging and improve brain health, perhaps even slowing the onset of dementia. As the world's population ages, protecting against cognitive decline is becoming increasingly important.
- Diets high in carbohydrates reduce body weight and body fat and improve insulin function in overweight individuals, according to a new study published in Nutrients in 2018. The study's results support previous research finding that a plant-based, high-carbohydrate diet can help with weight regulation and body composition and reduce the risk for type 2 diabetes.
Good reasons to include carbohydrates for healthy aging including -
- Ensure energy levels for active life; lowering carb intake can affect your muscle mass without protein deficit.
- Satisfaction of fullness promote the sense of wellbeing
- Enjoy natural fruits and vegetables varieties widely available
- Fiber (non-digestible carbohydrates) provides many health benefits including digestive, cardiovascular, and diabetes risk reduction.
- Provide plant-based protein
To provide sustained energy and greater nutritional value in our diet as we age, we need to change our focus from simple sugars to complex-carbohydrate containing foods. Complex carbohydrates are naturally rich in fiber and a high-fiber diets can help reduce the risk for type 2 diabetes, heart disease, and certain types of cancer. Finding low GI substitutes will also help. Finding low GI substitutes will also help.
Healthy sources of carbohydrates, such as higher fiber starchy foods, vegetables, fruit and legumes, are also an important source of nutrients, such as calcium, iron and B vitamins.
Some of the common food high in carbohydrate providing healthy nutrients including:
- Quinoa is highly nutritious. It numerous health benefits include improved blood sugar control. Quinoa is also high in protein and fiber, so it may be useful for weight loss.
- Oats contain many beneficial nutrients, including fiber and protein. Oats have been shown to lower blood sugar and cholesterol levels.
- Buckwheat is highly nutritious and contains more antioxidants and minerals than most grains. Eating buckwheat may have benefits for heart health and blood sugar control.
- Bananas are high in potassium, which may help regulate blood pressure. Unripe bananas also contain resistant starch and pectin, which can improve digestive health.
- Sweet potatoes are an excellent source of provitamin A (from beta-carotene), as well as several other vitamins and antioxidants.
- Beets are loaded with vitamins, minerals and plant compounds. They contain high amounts of inorganic nitrates, which can improve health and boost physical performance.
- Oranges are a good source of fiber. They also contain high amounts of vitamin C and other healthy plant compounds. Eating oranges may benefit heart health and help prevent anemia.
- Blueberries are phenomenally healthy. They contain many vitamins, minerals and antioxidants, and protect your body from oxidative damage.
- Grapefruit contains various vitamins, minerals and plant compounds. It may help with weight loss and provide numerous health benefits.
- Apples contain a decent amount of vitamin C, antioxidants and plant compounds. Eating apples may improve blood sugar control as well as reduce the risk of heart disease and some cancers.
- Kidney beans contain many vitamins, minerals and antioxidants. Cooked kidney beans are also a good source of protein and are linked to several health benefits.
- Chickpeas are an excellent source of plant-based protein and contain many vitamins and minerals. Eating chickpeas has been linked to benefits for heart and digestive health as well as cancer prevention.
- Pumpkins is rich in Vitamin A, iron, and beta-carotene.
- Carrots contains antioxidants, which offers many health benefits.
- Taro belongs to the starchy root vegetable family and rich in fiber, also provide antioxidants, minerals and zinc.
- Mangos are high in Vitamins A and C, potassium, and fiber.
Summary:
Foods high in carbohydrates are part of a healthy diet. Carbohydrate quality is more important; some types of carbohydrate-rich foods are better than others:
The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.
Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods. These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease. The rule of thumb is to select whole foods and avoid processed and refined carbohydrates.
Action call: It is not easy to do the carbs right, as each individual has different health conditions and body needs. Still confused or have questions? Contact QualityLifeForum@outlook.com for a free call. An individualized coaching program can help you achieving your personal health goals.
© All rights reserved
References:
https://www.healthline.com/nutr https://www.healthline.com/health/function-of-carbohydratesition/carbohydrate-functions#section7https://www.nhs.uk/live-well/healthy-weight/why-we-need-to-eat-carbs/https://www.livestrong.com/article/448700-nutritional-requirements-for-the- https://sydney.edu.au/research/research-impact/the-secret-to-healthy-ageing-is-a-low-protein-high-carb-diet.html
https://www.eurekalert.org/pub_releases/2018-09/pcfr-hdl092418.php
https://www.newsweek.com/health-benefits-low-carb-vs-high-carb-diets-evidence-really-so-contradictory-1120144
https://www.healthline.com/nutrition/12-healthy-high-carb-foods#section1
https://www.hsph.harvard.edu/nutritionsource/carbohydrates/
Disclaimer: This information is for educational and informational purposes only. It is not medical advice. Consult your healthcare professional for personal conditions.
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