Major Source of Energy For The Body
From carrying out cell functions to major skeletal ones, our bodies require energy. The consumption of carbohydrates is linked with one of the most critical functions in the human body, and that is, providing energy to the body.
Carbs convert into glucose before entering our bloodstream and act as a fuel to the important process of cellular respiration.[r145] A molecule called adenosine triphosphate is produced as a result of consuming carbohydrates that helps in carrying out metabolic tasks in our bodies.
Improves Digestive Health
One form of carbohydrates that we consume is fiber. Unlike other forms of carbs, such as sugar and starch, dietary fiber is known to pass through our digestive system without breaking down. Fiber can be found in veggies, fruits, beans, nuts, seeds, and many other whole plant foods. One key beneficial role of dietary fiber is to help soften our stool and make bowel movements easier. Moreover, this type of carbohydrate has been found to effectively relieve constipation.[r143]
Helps Lower Bad Cholesterol
Fiber along with a balanced diet can help regulate blood sugar and maintain a healthy heart.[r142] Interestingly, it is claimed that the intake of fiber prevents the reabsorption of bile acids into the small intestine, which in turns forces the liver to pull cholesterol from the bloodstream and use it for carrying out its function. Thus, research has revealed the intake of soluble fiber helps bring down the levels of LDL (the bad cholesterol) significantly.[r141]
Beneficial for Muscle Preservation
In severe cases of malnutrition or starvation, our bodies start to draw energy from the muscles. This happens when glucose from carbs is not available. Glycogen that is present in muscles thus comes in handy.
This is one of the major reservoir mechanisms of the body that keeps it going even without days of food consumption. Thus, adequate consumption of carbohydrates in the diet helps prevent this condition, preserves the muscles, and protects the body.[r144]
Helps Curb High Blood Sugar Levels
Consumption of dietary fiber helps reduce the amount or blood sugar absorbed by your body after a meal, also know as postprandial glucose. This delay in absorption is significantly linked with lower blood sugar levels; thus, helping people who have type-2 diabetes.
Research evidence highlights that a significant drop in blood sugar levels (fasting) was observed in participants when they consumed soluble fiber in their diet.[r140]
Daily Intake For Carbohydrates
Healthy Foods High In Carbohydrates
- All food nutrient profiles are based on a weight of 100 grams.
- * RDI values are based on a diet of 2,000 calories a day (Female, Age 19-30).
- All foods are vegetarian.
- r145. Carbohydrate, fat, and protein metabolism in muscle and in the whole body after mixed meal ingestion
- r144. Protein, fat, and carbohydrate requirements during starvation: anaplerosis and cataplerosis
- r143. Systematic review: the effects of fibre in the management of chronic idiopathic constipation
- r142. A prospective study of dietary glycemic load, carbohydrate intake, and risk of coronary heart disease in US women
- r141. Cholesterol-lowering effects of psyllium intake adjunctive to diet therapy in men and women with hypercholesterolemia: a meta-analysis of 8 controlled trials
- r140. Psyllium fiber improves glycemic control proportional to loss of glycemic control: a meta-analysis of data in euglycemic subjects, patients at risk of type 2 diabetes mellitus, and patients being treated for type 2 diabetes mellitus