Carbohydrates are macronutrients that are needed in abundance to promote healthy metabolic and cellular function. Carbohydrates are chemical compounds composed of sugar and water, and can be found in a variety of foods. Not all carbohydrates are created equal, says the Harvard School of Public Health. Some forms of carbohydrates may do more harm to the body than good. Complex carbohydrates and fiber are generally the healthiest forms, and they can promote a healthy body in some specific ways.
Energy
Carbohydrate's primary responsibility is supplying energy to the body. Carbohydrates are broken down into glucose, which fuels the body's metabolic processes. Carbohydrates can be used immediately, or stored as glycogen in the liver and muscle tissues. Athletes often perform a process called "carb-loading," a proven method of increasing muscle glycogen supplies to enhance energy for athletic performance. Athletes also consume high-carbohydrate beverages and snacks following performance to help restore depleted glycogen.
Muscular Benefits
Carbohydrates can benefit muscular tissue as well, according to the Carbs Information website. Because carbohydrates are the body's first source of energy, having adequate glycogen stores in the muscles can prevent the body from using muscle protein for energy. If you do not have enough glycogen on reserve as a result of a low-carbohydrate diet, you may experience a reduction in muscle mass because of body's need to burn muscle protein for energy.
Digestion and Colon Health
Fiber, a specific, non-digestible, form of carbohydrate, can assist with digestive and colon health. While fiber doesn't provide nourishment, it prevents blocks and helps transport waste as it passes through the intestinal system. Fiber can also help excrete fatty substances, lowering the body's low-density cholesterol levels. Diets high in this specific type of carbohydrate have been associated with reducing weight gain, constipation, heart disease, diabetes and colon cancer.
Carbohydrate Recommendations
Carbohydrates should account for about 45 to 65 percent of your diet, reports the Mayo Clinic. Healthy adults with a 2,000 calorie-per-day diet should accumulate 225 to 325 g of carbohydrates a day. Carbohydrates with a low glycemic index are better because they prevent sharp spikes in blood sugar levels. Women should aim to consume 20 g of fiber per day, while men should strive for 30 g.
