What Is The Role Of Carbohydrates In The Diet?

Carbohydrates in the diet play a very important role. Although there have been myths surrounding its consumption, it is one of the essential macronutrients that cannot be lacking in a balanced diet.

They constitute the main source of energy for the body, being decisive for good physical and mental performance. In addition, they intervene in the functions of metabolism and are key in the synthesis of proteins and lipids.

In fact, they are the base of the food pyramid, as their recommended consumption should correspond to 55% of the daily calories required. For this reason it is important to understand why they should not be excluded from the diet and what their role is.

What are carbohydrates?

Carbohydrates, also called carbohydrates, are an essential macronutrient whose main function is to provide energy to the body. They are present in all foods that contain starch and sugars, and can be simple or complex depending on their chemical structure.

The digestive system takes this nutrient and converts it to glucose (blood sugar). It then travels through the bloodstream and is used by cells for optimal function of vital organs.

Main characteristics of carbohydrates

• They store energy.
• They are made up of carbon, oxygen, and hydrogen.
• They are decisive for the life of organic molecules.
• Among the complete carbohydrates is dietary fiber.
• Plant-based foods are the main sources of carbohydrates.

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Classification of carbohydrates

Carbohydrates are classified based on their chemical structure and the type of assimilation they have in the body. All varieties have the main effect of providing energy to the body. However, some are more recommended in the diet because they do not affect digestion or raise glucose levels.

Simple carbohydrates

In this group are the monosaccharides and disaccharides. They are also known as fast-absorbing carbohydrates and are characterized by their high glycemic index. Some examples are: fructose, glucose, maltose, and lactose.

Complete carbohydrates

Complex carbohydrates have a low glycemic index and are recommended for their significant supply of dietary fiber. They are formed by the union of several monosaccharide molecules, which forces the body to work harder to break them down and produce energy. They are also known as slow assimilating carbohydrates.

Role of carbohydrates in the diet

Carbohydrates in the diet are known for their energy value. However, its correct assimilation is also related to other aspects of health and body functions. Let’s review the most important ones in detail.

They provide energy

This important nutrient works as an energy reserve, being decisive for all the functions of the body. Cells can use it instantly because energy stores are mobilized more quickly to produce glucose when needed.

They save protein

An adequate supply of carbohydrates allows the body to save its protein “reserves”. If its consumption is deficient, the body begins to use this last nutrient for energy. An unnecessary expenditure of protein can lead to many health problems.

They are part of important tissues

Carbohydrates are an important part of the connective and nervous tissues. In addition, they are also found, to some extent, in DNA molecules and a nucleotide known as adenosine triphosphate (ATP) , which the body uses for energy.

Prevent diseases

An adequate supply of this nutrient prevents decompensations that affect immune health. Carbohydrates are involved in the correct assimilation of various nutrients that increase defenses.

On the other hand, it prevents the excessive appearance of ketone bodies, a type of metabolic waste that occurs because the body must use fat as an energy source. These, by accumulating in the body, can cause cardiac arrhythmias, stones and osteoporosis.

Improve digestive health

The dietary fiber that some carbohydrate sources contain is ideal for regulating digestive health. Its assimilation promotes intestinal movement and increases the volume of stool to avoid disorders such as constipation.

On the other hand, it reduces the absorption of cholesterol and prolongs the feeling of satiety. In addition, it strengthens the intestinal microbiota, thanks to the fermentation of some types of sugars.

Foods to add carbohydrates to the diet

When adding carbohydrates to the diet, it is essential to consider the nutritional quality of the food. Although many contain this nutrient, only certain varieties provide significant benefits to the body.

Recommended carbohydrates

• Vegetables
• Fruits and vegetables
• Tubers and roots
• Nuts and seeds
• Cereals or whole grains

Carbohydrates advised against

• Whole dairy products
• Refined pasta and flours
• Sweets and sugary drinks
• Bread and industrial bakery products

Carbohydrates in the diet are essential to ensure an optimal level of energy. Although its consumption should be moderated so as not to exceed the recommended amount, its inclusion in the diet is irreplaceable. Make sure to choose sources of high nutritional value.