Protein and carbohydrates are two of the main nutrients of a healthy diet. Protein is vital for maintaining the structural integrity of the human body. Carbohydrates provide our main source of energy. Together, they are essential for performing many life functions as well as providing energy to the body. However, protein and carbohydrates come in different forms. Choosing the right foods to get your nutrients from can prove to be a vital factor in maintaining good health.
Protein
Proteins are substances composed of molecules known as amino acids. There are 20 different amino acids, nine of which are considered essential because our bodies cannot produce them naturally, and therefore they must be obtained through food. Proteins that contain all 20 amino acids are called complete proteins, and they are the best protein for your body. Complete proteins are commonly found in animal products such as meat, eggs and milk.
Protein is extremely important to the body as it is used in the building, maintaining and repairing body tissue. In addition, all enzymes and hormones, which perform vital functions, are proteins.
Incomplete Protein
Plant-based protein sources are usually incomplete proteins, meaning they are missing one or more essential amino acids. However, it is easy to fix this problem. Complementary proteins should be eaten together or within the same day to obtain all the amino acids. Eating rice and beans together is an example of complementary proteins. The amino acids missing in rice are found in beans, and vice versa. In addition, plant-based foods have less of the fat and calories that animal products do. Therefore, incorporating these foods into your diet can be very beneficial to your health.
Carbohydrates
Carbohydrates are the main source of energy source in your body. Carbs are made up of chains of sugars which are broken down and enter the body as glucose. Glucose is essential for the body, as it is the preferred source of energy in our brain, heart and central nervous system.
Simple vs. Complex Carbohydrates
Carbohydrates are found in many foods. However, there are two types of carbohydrates, one of which you should stay away from. Simple carbs are found in sweet foods with excess sugar. These carbs are digested quickly and contain sugar and few vitamins and minerals. Complex carbs, those found in vegetables, breads and pastas, contain many vitamins and minerals as well as fiber. Fiber aids our intestine in digestion and can help lower cholesterol.
Another important tip is to eat whole grains as compared to refined grains. Whole grains contain the vitamins and fiber that is lost when refined grains are processed.
Recommendations
Protein should consist of about 10 to 35 percent of your diet, and a healthy adult should consume at least 5 ounces of protein. Your diet should be at least 45 to 65 percent carbohydrates, and have at least 3 ounces of whole grains a day.
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