Carb is short for carbohydrate. Carbohydrates belong to the group of micronutrients. They are described as a huge group of organic compounds found in living tissues, foods, sugar, cellulose and starch.
The most important function of carbohydrate is to supply enormous energy for the body. Carbohydrates are broken down into glucose with the help of amylase. Amylase is an enzyme, and the body uses it for energy.
Fatty acids are broken down through the help of carbohydrates, and they also regulate the process of Biological recognition.
Types Of Carbohydrates
Carbohydrates can be divided into two groups:
- Simple carbohydrates
- Complex carbohydrates
Simple carbohydrates are built up of sugar molecules. Simple carbohydrates food list include brown sugar, honey, table sugar, maple syrup, corn syrup, jellies, molasses, soft drinks, candy and fruit drinks. They are one of the best sources of energy as they can be easily digested.
There are two types of complex carbohydrates- dietary fiber and starch. They are great sources of Vitamins, minerals and fiber, and they also help to promote better health.
Various complex carbohydrates foods include whole grains, pasta, oatmeal, whole grain breads, green vegetables, sweet potatoes, pumpkin, corn, peas, beans, lentils, bananas, beans, barley, brown rice, beans, oats, potatoes and parsnips.
Top 8 Reasons To Eat More Carbs
Weight watchers usually abstain from carbohydrates because it promotes weight gain. Here are a few reasons that will surely stimulate you to think twice before quitting carbs.
Helps You Lose Weight
Best diet for weight loss should include foods rich in carbohydrates. Carbohydrates rich food like barley, green peas, wheat pasta, acorn, wheat pasta, squash, wheat bread, beans, air popped popcorn, oatmeal and quinoa help to reduce weight.
Quinoa contains amino acids that help immensely to make the body lean and attractive. Popcorn lowers the feelings of hunger, and they are beneficial to persons who want to control body weight by lowering their calories.
The presence of insoluble fiber in oatmeal helps to reduce visceral fat, and it also helps to prevent cardiovascular disease, metabolic disorders and diabetes.
Beans are excellent sources of iron, protein, fiber and they help to reduce the problems of obesity. Regular eating of wheat pasta reduces abdominal fat. Barley reduces the feeling of hunger by increasing the levels of blood sugar.
Beans are rich sources of zinc. By increasing the level of leptin, they lower the levels of hunger. Leptin is a hormone that gives signals to the brain when the stomach is full.
Keeps You Satiated For Longer
Carbohydrate foods like bread and whole wheat pasta help you feel fuller for longer.
Bread is an excellent source of carbohydrates, calcium, iron, B Vitamins, folic acid, selenium, fiber and protein and whole wheat pasta is rich in Vitamin A, Vitamin D, Vitamin C, Vitamin E, Vitamin K , thiamin, riboflavin, folate, niacin, pantothenic acid, Vitamin B12, calcium, iron, phosphorous, magnesium, sodium, zinc, copper, iron, manganese and selenium.
Foods that keep you full longer also help to lower the amount of calories we intake daily. Complex carbohydrates like bread and whole wheat pasta take more time to digest compared to foods rich in simple carbohydrates.
They keep us contented for a longer period due to slow digestion process. Regular eating of bread promotes healthy bowels, lowers the risk of heart attack and also boosts the mental health.
Whole wheat pasta helps to repair tissue, improve functional capacity, stronger bones, boost the immune system and also improves the level of energy.
Boosts Up Metabolism
What we eat and drink is transformed into energy during the time of metabolism. It is described as a complex biochemical process in which beverages and calories in food are perfectly blended with oxygen to free the energy required for the proper functioning of our body.
Even when we are at rest, our body required energy for function such as adjusting hormones, circulating blood, breathing, growing and repairing cells our body.
High carb foods like brown rice and potatoes help immensely to boost metabolism. Eating foods with the right ratio of nutrients, with the right calories will help to keep the body energized.
Healthy snacks rich in carbohydrates ensure that one will not be voracious during mealtime and speeds up the fat burning metabolism. If we eat meals after long gaps, the metabolism lowers down and therefore it important to eat small meal or snack every 3 or 4 hours for boosting metabolism.
Helps In Controlling Blood Sugar
Carbohydrate metabolism is needed to restrict the problems of type 2 diabetes. Type 2 diabetes develops slowly, commencing when muscle and other cells stop responding to insulin.
This condition that is also known as insulin resistance causes insulin and blood sugar levels to remain high. Insulin is a hormone that regulates cells to absorb blood sugar for the consumption of energy in the body.
When the cells start to absorb blood sugar, the levels of sugar commence to fall in the blood stream. Glucagon helps the body during this time. It is a hormone that helps to release the stored sugar.
Diabetes badly affects the kidneys, nerves and eyes. When people eat high carbohydrate foods like cereals, cakes, dried fruit, crackers, jams, bread products, flours, yogurt, nuts and beans, the carbs present in them are broken down by the digestive system into sugar and the sugar rapidly enters the bloodstream.
Helps in Building Lean Muscle Mass
Lean muscle mass is described as a completely pure muscle mass without the presence of any fat. The lean muscles help to prevent sports injuries and other injuries caused due to overexertion of muscles.
It can help you move better and felt less tired. Women have less lean mass than men. Men’s physiology and body composition have more lean muscles, mainly in the upper body. In that way, it makes the muscle’s percentage greater than the one in women.
One can look leaner by building lean muscle without having to lose weight. High carbohydrate foods like cereals, dried fruit, crackers, bread products, flours, yogurt, nuts and beans help to build lean muscles.
Carbohydrates are one of the excellent sources of fuel for the body. Carbohydrates are stored in the body in the form of glycogen and four hundred grams carbohydrates can be stored in the body at a time.
Improves the Mood
High carbohydrate foods like barley, green peas, wheat pasta, acorn, squash, wheat bread, beans, air-popped popcorn, oatmeal, seeds, nuts, grains, milk, fruits, legume and vegetables help to elevate the mood.
We often feel sad due to depression and anxiety. The term depression can be interpreted as feeling sad, unhappy, miserable and blue.
There are numerous factors that can enhance the chance of depression such as medications, sadness or grief, sexual or physical abuse, genetics, conflict, family problems, personality, loneliness, use of alcohol and drug.
Carbs increase production of ‘feel good’ neurotransmitter like serotonin in the brain. Serotonin, a natural tranquilizer helps immensely to elevate the mood. It plays pivotal role in the maintenance of mood balance.
The decreased levels of serotonin can lead to depression. Serotonin is a chemical produced by human body and acts as a neurotransmitter.
Regularize Bowel Movement
The bowel movement is described as the last phase in the movement of food regulating by the digestive tract. Through the anus and rectum the stool or feces passes out of the body.
Good bowel movement lowers the risk of cancer especially colorectal cancer. The term is used for cancer that begins in the rectum or the colon. In many cases, colorectal cancer starts as a growth in the rectum.
Most growths are not cancerous. Only certain types of growths like adenomas can become cancer.
Plant foods provide fiber, a type of carbohydrate and fiber aids in the proper regulation of entire bowel movements. There are two types of fiber- soluble and insoluble.
Various good sources of soluble fiber include oats, carrots, barley and legumes. Nuts, skin of fruits, vegetables, whole grain flours, are the best sources of insoluble fiber.
Improves Brain Functions
A sound sleep helps the brain function properly. During our sleep at night the brain continuously prepares for the next day.
Proper brain functions reduce the risks of diabetes, stroke, kidney disease and also lowers the levels of high blood pressure. Carbohydrates are broken by the body into glucose and glucose helps to increase the brain activity.
Now that you know the various health benefits of carbs, include carbohydrates rich foods in your daily diet and don’t forget to share your health tips with us.