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Know the Benefits of Carbohydrates, Types and Risks

Glucose or sugar processed from carbohydrates serves as a fuel that will be used by the body. The main benefits of carbohydrates are as a source of energy for the body to carry out various functions, as well as to perform various activities every day. Carbohydrates can be divided into two types, simple and complex. The two types of carbohydrates differ in their chemical structure. In general, simple carbohydrates only contain basic sugars that are easily digested and absorbed by the body. Meanwhile, complex carbohydrates have a longer sugar chain. So it takes a long time to digest and absorb this type of carbohydrate. Natural carbohydrate sources are easy to find, namely in the form of grains, seeds, nuts, fruits, vegetables, and milk.

Types of Carbohydrates

There are three macronutrients, namely nutrients that are both present in some of the foods we consume. One of the three macronutrients is carbohydrate. Two other macronutrients are fat and protein.
    Carbohydrates consist of three types, namely:

  • Starch

    • Starch is a carbohydrate found in foods derived from plants. For example, grains, vegetables, and nuts. Starchy foods, such as pasta and bread, also include starch.

  • Fiber

    • Fiber is also found in foods derived from plants. Wheat bread, beans, and some vegetables eaten with the skin are good sources of fiber.

  • Sugar

    • Not all carbohydrates are sugar, but all sugars are carbohydrates. Sugar can be obtained naturally from a variety of foods. The sugar found in fruit is called fructose, sugar in milk is called lactose, and sugar is called sucrose. In the process of making cakes, chocolate, and candy, sucrose is usually added as a sweetener. Benefits of Carbohydrates for the Body
Carbohydrates are a source of energy for the body. When you consume carbohydrates, the body will convert it into glucose which is the body's main fuel. The body needs carbohydrates because these substances have some of the most important benefits, including:

    Energy sources

    When you breathe, move, walk, think or do other activities, the body needs energy. This energy is obtained from carbohydrates that are digested and processed into glucose. After that, insulin will help absorb glucose into the body's cells. From this the body gets energy.

  • Energy sources

    • When you breathe, move, walk, think, or do other activities such as exercise, your body needs energy. This energy is obtained from carbohydrates that are digested and processed into glucose. After that, insulin will help glucose absorbed by body cells. From this the body gets energy.

  • Meet the calorie needs in a healthy manner

    • In meeting calorie needs, you must pay attention to eating portions so as not to overeat to make the body excess calories. Calories derived from a number of carbohydrates less than fat with the same amount of weight. Your body's calorie consumption will be better if the carbohydrate source you choose has high levels of fiber, such as brown rice, whole wheat bread, and beans. 45-65 percent of the recommended body calories come from carbohydrates.

  • Reducing the risk of disease

    • The benefits of consuming carbohydrates sourced from nuts and vegetables can reduce the risk of disease. Fiber in these carbohydrates can reduce the risk of constipation. Intestinal health can also be improved thanks to the benefits of carbohydrates. In fact, research has proven that some types of fiber can reduce cholesterol levels in the blood. In addition, although not yet fully proven, several studies have shown a reduced risk of obesity and diabetes by consuming high-fiber grains and carbohydrates.

Do not lack or excess carbohydrates

Carbohydrate needs per day for each person is different. This depends on age, sex, physical activity undertaken, and also certain medical conditions. But in general, healthy adults need a carbohydrate intake of around 220 - 300 grams per day. For those who want to maintain weight, the recommended carbohydrate intake is around 50-150 grams per day. Women less than 50 years old need 25 grams of fiber per day, while women over 50 years need 21 grams of fiber per day. Meanwhile, men aged less than 50 years need 38 grams of fiber per day and men over 50 years need 30 grams per day. Sugar produced from carbohydrates will be stored as fat in the body if not used immediately. Therefore, consuming excessive carbohydrates means that you accumulate more fat in the body. This can increase the risk of various diseases, such as obesity, diabetes, and heart disease. Conversely, carbohydrate deficiency is also not good for the body. When lacking carbohydrates, the body will limp and take protein and fat to be used as energy. The process of rupture of fat to be used as energy can cause the accumulation of ketones in the blood. If left continuously, can cause ketosis. Ketosis can cause dizziness, weakness, nausea and dehydration. Lack of carbohydrates risks making you lack of other nutrients that are important for bodily functions. Remain wise in choosing the type and portion of carbohydrates, in order to get the benefits of carbohydrates that are appropriate for the body's needs.

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