Carbohydrates have received a lot of attention because of the increased popularity of low carbohydrate and high protein diets. Unfortunately, the overall view has become negative toward carbohydrates as a whole. Carbohydrates are a necessary source of energy and promote health when the proper foods are chosen. Grains, fruits, vegetables, beans and dairy are all sources of carbohydrates.
What are Carbohydrates?
Carbohydrates are one of the macro nutrients required by the human body for optimal health, along with protein and fat. Carbohydrates are made up of two or more sugar molecules. The digestive system breaks these chains apart and the sugar is absorbed and used as a fuel source.
Energy Source
Our body changes carbohydrates from food into glucose, which is then used by cells. The liver and muscles also can store extra glucose as glycogen to help maintain blood glucose levels and energy. If you do not consume enough carbohydrates in your diet, the body can use fat or protein from food or the body's stores as a fuel source.
Phyto-nutrients
Plant sources of carbohydrates also provide phytonutrients, including alpha- and beta- carotene, lycopene and lutein. Choose a variety of fruits and vegetables, such as blueberries, strawberries, carrots, greens and tomatoes, to provide your body with the most nutrient-dense options. According to the USDA Agricultural Research Services, phytonutrients help protect the human body against cancers, heart disease and age-related macular degeneration.
Fiber
Plant-based carbohydrate foods, including apples, green leafy vegetables, whole grains and dried beans, are also an important source of fiber. Fiber cannot be broken down by your digestive system, but it provides bulk to your diet, helping you feel fuller. It also helps decrease constipation.
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