What you need to know about carbs
Carbohydrates, also referred to as saccharides or carbohydrates, provide the body with energy. The body breaks down carbohydrates into glucose, the primary source of energy for the brain and muscles.
Carbohydrates are one of three macronutrients, which are nutrients required in larger quantities by the body. The remaining macronutrients consist of protein and lipids.
Nutrition
It is recommended that individuals consume between 45 and 65 percent of their daily calories as carbohydrates. However, carbohydrate requirements are contingent on numerous factors, including body size, activity level, and blood sugar regulation.
The Food and Drug Administration (FDA) recommends that a 2,000-calorie diet contain 275 g of carbohydrates per day. Listed on food labels are dietary fiber, total sugars, and added sugars.
Foods contain carbohydrates in various forms, including the following: Dietary fiber is a form of carbohydrate that is difficult for the body to digest. It is naturally present in fruits, vegetables, nuts, seeds, legumes, and whole cereals. Total sugars consist of naturally occurring sugars, such as those found in dairy products, and added sugars, which are commonly found in baked goods, candies, and desserts. Sugars are readily digested and absorbed by the body. Sugar alcohols are a form of carbohydrate that is not completely absorbed by the body. They are sweet but lower in calories than sugar. As low-calorie sweeteners, sugar alcohols are added to foods such as chewing gum, baked products, and candies.
Dietary fiber promotes regular gastrointestinal movements, reduces blood sugar and cholesterol, and may aid in calorie restriction.
The Dietary Guidelines for Americans 2015–2020 recommend that individuals consume less than 10% of their daily caloric intake from added sugars, or less than 50 grams of added sugars per day. It is best for overall health to limit added sugar as much as feasible. The American Heart Association recommends that women consume less than 25 g of added sugar per day and males consume less than 36 g per day.
Should I attempt a low or high carbohydrate diet?
Low-carb diets, such as the keto diet, have gained popularity due to their prospective health benefits and weight loss. According to the Physicians Committee for Responsible Medicine, those who consume the most carbohydrates, particularly from natural sources such as legumes, whole grains, and vegetables, have a lower risk of obesity, type 2 diabetes, and cardiovascular disease.
The nutritional value of other forms of carbohydrates, including simple carbohydrates such as white bread, is significantly lower. Sugars added to foods are a form of carbohydrate that may have negative health effects. Consuming large quantities of foods containing added carbohydrates can lead to obesity, type 2 diabetes, and cardiovascular disease.
What about low-calorie foods?
Numerous manufacturers promote low-carbohydrate diets in order to market weight loss products, such as nutritional bars and powders.
These products are comparable to junk food because they typically contain colorings, artificial sweeteners, emulsifiers, and other additives and are typically low in vitamins, minerals, and antioxidants.
minimizing the danger
Carbohydrates are an essential energy source for the organism. Some varieties are more nutritious than others. Fruit, vegetables, legumes, whole grains, and certain cereals are examples of healthy carbohydrates. This dietary fiber protects heart and gastrointestinal health, whereas added sugars can increase the risk of type 2 diabetes, cardiovascular disease, and obesity.
The Mediterranean diet contains a moderate quantity of carbohydrate from natural sources as well as some protein from animal or fish sources. Compared to the standard American diet, this diet has a smaller effect on insulin needs and consequent health problems.
Focusing on or eliminating a specific nutrient is less likely to result in good health and a healthy body weight than consuming a well-balanced diet that includes unprocessed carbohydrates, as well as getting enough sleep and physical activity.
資料來源：Yvette Brazier (2023) , “What you need to know about carbs”. Medical News Today. https://www.medicalnewstoday.com/articles/161547