What are carbohydrates? Carbohydrates are energy suppliers for the vital organs of the body, such as, central nervous system, kidneys, heart and brain.
Fifty to sixty per cent of the daily calorie requirement is provided by carbohydrates. Carbohydrates, protein and fat are the three major macronutrients, essential for our daily lives. Carbohydrates are metabolized into simple sugars, such as glucose. Blood glucose is removed and pushed into the cells by insulin. Insulin is the hormone secreted by the beta cells of the pancreas. Beating of the heart, respiratory pattern and digestion require the energy provided by carbohydrates.Based on the chemical structure, carbohydrates are classified into simple and complex carbohydrates.
Simple carbohydrates are broken down rapidly and include refined sugars. Fruit juices, sugar, molasses, milk, honey, fruits and yoghurt are simple carbohydrates. They are also referred to ‘bad carbohydrates’. Polysaccharides or complex carbohydrates are those that have a longer transit time. They are a bundle of vitamins, dietary fiber and minerals.
They are ‘good carbohydrates’. Complex carbohydrates comprise of elongated strands of simple sugars and take more time to break down. Three types of dietary fiber fall under the category of complex carbohydrates, namely, cellulose, hemicellulose and gums. They are provided by the legumes, fruits, vegetables, cereals and pasta in our diet. Both the types provide 4 calories per gram. Natural and unrefined carbohydrates are recommended, as they have a low glycemic index. High glycemic index foods increase the risk of heart diseases, diabetes, insulin resistance and hypertension. Low carbohydrate diets are recommended under a dietitian’s guidance. Such diets provide 60gm of carbohydrates per day, but are high in saturated fats. This diet decreases the intake of fruits and vegetables. Such diets recommend energy from fat and protein sources. Certain vegetables, cereals and fruits are restricted. Dairy products and meat in the diet are increased. Vegetables and fruits are a storehouse of vitamins, minerals, fiber and phytochemicals. They are especially recommended in a weight loss diet.
Reduced incidence of heart diseases and degenerative diseases is seen in individuals on good carbohydrates. Five servings of fruits are advised. Whole grains, such as, rye, oats, whole wheat and others reduce the glycemic index. Potatoes provide a feeling of satiety, but are refined carbohydrates. The have a greater glycemic index. Fresh potatoes are preferred in addition to sweet potatoes. They are devoid of fat and comprise of potassium and vitamin C. Making them a part of the diet with other low glycemic index foods is preferred.
Fifty to sixty per cent of the daily calorie requirement is provided by carbohydrates. Carbohydrates, protein and fat are the three major macronutrients, essential for our daily lives. Carbohydrates are metabolized into simple sugars, such as glucose. Blood glucose is removed and pushed into the cells by insulin. Insulin is the hormone secreted by the beta cells of the pancreas. Beating of the heart, respiratory pattern and digestion require the energy provided by carbohydrates.Based on the chemical structure, carbohydrates are classified into simple and complex carbohydrates.
Simple carbohydrates are broken down rapidly and include refined sugars. Fruit juices, sugar, molasses, milk, honey, fruits and yoghurt are simple carbohydrates. They are also referred to ‘bad carbohydrates’. Polysaccharides or complex carbohydrates are those that have a longer transit time. They are a bundle of vitamins, dietary fiber and minerals.
They are ‘good carbohydrates’. Complex carbohydrates comprise of elongated strands of simple sugars and take more time to break down. Three types of dietary fiber fall under the category of complex carbohydrates, namely, cellulose, hemicellulose and gums. They are provided by the legumes, fruits, vegetables, cereals and pasta in our diet. Both the types provide 4 calories per gram. Natural and unrefined carbohydrates are recommended, as they have a low glycemic index. High glycemic index foods increase the risk of heart diseases, diabetes, insulin resistance and hypertension. Low carbohydrate diets are recommended under a dietitian’s guidance. Such diets provide 60gm of carbohydrates per day, but are high in saturated fats. This diet decreases the intake of fruits and vegetables. Such diets recommend energy from fat and protein sources. Certain vegetables, cereals and fruits are restricted. Dairy products and meat in the diet are increased. Vegetables and fruits are a storehouse of vitamins, minerals, fiber and phytochemicals. They are especially recommended in a weight loss diet.
Reduced incidence of heart diseases and degenerative diseases is seen in individuals on good carbohydrates. Five servings of fruits are advised. Whole grains, such as, rye, oats, whole wheat and others reduce the glycemic index. Potatoes provide a feeling of satiety, but are refined carbohydrates. The have a greater glycemic index. Fresh potatoes are preferred in addition to sweet potatoes. They are devoid of fat and comprise of potassium and vitamin C. Making them a part of the diet with other low glycemic index foods is preferred.
Whole Grain Foods
Whole grain foods are those that comprise of a variety of nutrients, such as vitamins, minerals, fiber and phytochemicals.
These encompass all the products manufactured with the bran and germ intact. Whole grains, whole wheat bread or muffins, bulgar, brown rice, wheat germ, popcorn, couscous, oatmeal and puffed whole grains fall under this category, whereas, white bread, waffles, pasta, cakes, white rice and biscuits are refined foods. Whole grain consists of the outer layer ‘bran’, main part ‘endosperm’ and smallest part ‘germ’. Wholegrain foods are a good source of B complex vitamins. They are also rich in soluble and insoluble fiber.
Whole grains are cholesterol free and reduced in saturated fat. It is a good source of polyunsaturated fats and omega 3 fatty acids. Carbohydrates are abundant in whole grains. A notable amount of protein and minerals, like copper, magnesium, zinc and phosphorus are present. Antioxidants and phytochemicals, namely phenolic compounds, lignans, saponins, oryzanol, phytic acid aiding in reducing cholesterol levels are also seen.
Phenolic compounds exhibit free radical scavenging property. Lignans slows cancer incidence. Saponins and oryzanol are helpful in decreasing the cholesterol levels. Phytic acid aids in regulating the blood glucose levels. Nutritional values are significantly met. The bran and germ is removed, during the process of polishing, thereby depriving them of 66 per cent of fiber. Approximately 99.8 per cent of phytochemicals are lost, due to refining. Fortification of nutrients is possible to a certain extent, though these grains remain deprived of phytochemicals. Whole grain cereals have a lower glycemic index, resulting in decreased risks of diabetes mellitus. Oats and psyllium are good sources of soluble fiber. Substitution of these whole grains proves beneficial against heart disease. A significant reduction in the cholesterol levels is seen. Reduced incidence of diverticulitis and constipation is seen in individuals consuming whole grain cereals. The fiber content adds bulk to the feces, resulting in softer and easier bowel movement. This causes a decrease in the harmful microbes, thereby eliminating the toxic substances.
Research reveals the decreased incidence of stomach, colon, breast, kidney, digestive tract and bladder cancer. Weight management therapy is benefited by intake of whole grains. Fiber provides a feeling of satiety, thereby decreasing the eating capacity. They also take a longer time to breakdown. Four to five servings of cereals are recommended per day. Whole grains should comprise half of this. Whole meal whole grain breads are also available, comprising of whole grains, in addition to the whole meal flour.
These encompass all the products manufactured with the bran and germ intact. Whole grains, whole wheat bread or muffins, bulgar, brown rice, wheat germ, popcorn, couscous, oatmeal and puffed whole grains fall under this category, whereas, white bread, waffles, pasta, cakes, white rice and biscuits are refined foods. Whole grain consists of the outer layer ‘bran’, main part ‘endosperm’ and smallest part ‘germ’. Wholegrain foods are a good source of B complex vitamins. They are also rich in soluble and insoluble fiber.
Whole grains are cholesterol free and reduced in saturated fat. It is a good source of polyunsaturated fats and omega 3 fatty acids. Carbohydrates are abundant in whole grains. A notable amount of protein and minerals, like copper, magnesium, zinc and phosphorus are present. Antioxidants and phytochemicals, namely phenolic compounds, lignans, saponins, oryzanol, phytic acid aiding in reducing cholesterol levels are also seen.
Phenolic compounds exhibit free radical scavenging property. Lignans slows cancer incidence. Saponins and oryzanol are helpful in decreasing the cholesterol levels. Phytic acid aids in regulating the blood glucose levels. Nutritional values are significantly met. The bran and germ is removed, during the process of polishing, thereby depriving them of 66 per cent of fiber. Approximately 99.8 per cent of phytochemicals are lost, due to refining. Fortification of nutrients is possible to a certain extent, though these grains remain deprived of phytochemicals. Whole grain cereals have a lower glycemic index, resulting in decreased risks of diabetes mellitus. Oats and psyllium are good sources of soluble fiber. Substitution of these whole grains proves beneficial against heart disease. A significant reduction in the cholesterol levels is seen. Reduced incidence of diverticulitis and constipation is seen in individuals consuming whole grain cereals. The fiber content adds bulk to the feces, resulting in softer and easier bowel movement. This causes a decrease in the harmful microbes, thereby eliminating the toxic substances.
Research reveals the decreased incidence of stomach, colon, breast, kidney, digestive tract and bladder cancer. Weight management therapy is benefited by intake of whole grains. Fiber provides a feeling of satiety, thereby decreasing the eating capacity. They also take a longer time to breakdown. Four to five servings of cereals are recommended per day. Whole grains should comprise half of this. Whole meal whole grain breads are also available, comprising of whole grains, in addition to the whole meal flour.
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