The truth about carbohydrates

What is the function of carbohydrates in our body?

Carbohydrates have many important functions in the human body. First of all, carbohydrates are the basic source of energy.

They also control the feeling of hunger and satiety, affect blood glucose levels and perform a building function. Carbohydrates (specifically glycogen) also have a storage function. Glycogen stored e.g. in muscles and liver is used during physical exercise as a source of energy for working muscles.

How many carbohydrates should we include in our diet?

According to the recommendations, carbohydrates should account for 40-65% of the daily energy requirement and you should consume no less than 130g per day. It is also important to remember about the right amount of dietary fiber which, according to the nutrition standards for the Polish population, should amount to 25g per day for an adult person.

Which carbohydrates should we choose?

Our diet should primarily include complex carbohydrates and products with a low glycemic index. A good source of complex carbohydrates are, among others wholegrain cereal products, such as wholemeal flour and bread, cereal (buckwheat, barley, millet), brown rice, cereal flakes and vegetables.

Products that are a good source of complex carbohydrates are also rich in dietary fiber which improves the functioning of our intestines and thus helps in the fight against constipation and excess weight. We should cut down on simple sugars and products with a high glycemic index, such as sugar, honey, confectionery and sweet drinks. Their consumption causes a rapid increase in blood sugar and as a result, we quickly feel hungry and put on weight.

When should we eat carbohydrates?

In my experience, it’s best to get carbohydrates in every meal. When it comes to breakfast, you can have the carbohydrate and protein-fat breakfast alternately. Physically active people should remember about the need to provide carbohydrates before, after and during a workout. Complex carbohydrates with a low glycemic index are recommended before the training. In order to supplement glycogen after the workout, eat simple carbohydrates with a high glycemic index.

The effects of carbohydrate deficiency and excess

It should be noted that both carbohydrate deficiency and excess are detrimental to our health. Following low-carb diets promotes the formation of ketosis and hypoglycemia.Such a diet may also be the cause of fatigue, mood swings, problems with concentration. On the other hand, an excessive amount of simple sugars in the diet leads to obesity. It can also contribute to the development of caries and an increase in triglyceride levels.

Does a low-carb diet work?

Supporters of low-carb diets try to convince us that limiting carbohydrate intake causes a reduction in insulin concentration and a high level of insulin promotes the deposition of adipose tissue.However, the fact that the reduction of carbohydrate supply influences the rate of gastric emptying is not taken into account. In the beginning, switching to a low carbohydrate diet promotes weight loss. However, after following the diet for a long time, the effects are similar to those found in standard reduction diets. What’s more, the long-term use of a low-carbohydrate diet promotes an increase in cholesterol. It should also be noted that a low-carb diet is usually low in vitamins and minerals, and therefore increases the risk of potential nutritional deficiencies. Insufficient supply of dietary fiber contributes to constipation and gastrointestinal disorders. Following low-carb diets may also increase the risk of kidney disease, liver disease, osteoporosis and cardiovascular disease.

Summary

Carbohydrates are an essential part of a properly balanced diet. Remember, however, that excess carbohydrates can be as harmful as their deficiency. Listen to your body and its needs. If you feel better after eating a protein-fat meal in the morning, remember to eat carbohydrates for a second breakfast. if you need any help, use my Diet & Training by Ann  app where you will find lots of great recipes for meals that are rich in carbohydrates.