On the Internet, you will find a lot of information about carbohydrates. Are they good or bad? The answer to this question is debatable. Although people may argue that carbohydrates may cause unexpected weight gain and ultimately lead to obesity, your body needs carbohydrates to function healthily.

What are carbohydrates?

Essentially, carbohydrates are biomolecules composed of carbon, oxygen, and hydrogen. Carbohydrate is a macronutrient found in various meals and beverages. Carbohydrates include sugar, starch and fiber. Carbohydrates in our diet have many functions, one of which is to provide fuel for our body.

Other types of macronutrients present in food include fat and protein. Carbohydrates also contain sugar alcohols. They have a sweet taste, but don't have many calories, but they are not rich in nutrients.

Most carbohydrates are broken down or converted into glucose, which can later be used as energy. Carbohydrates can also be converted into fat to provide energy storage for the body. However, this does not apply to fibers. It does not provide energy immediately, but it does nourish and help the beneficial bacteria in the digestive tract to function. These bacteria may use fiber to make fatty acids, which some of our cells can later use as energy.

Whole carbohydrates and refined carbohydrates

Whole carbohydrates are slightly processed or not processed at all, and retain the fiber naturally present in the food. These foods are powerhouses of whole carbohydrates:

● Potatoes

●Whole grains and oats

●Brown rice

●Corn

●Yam

●Black beans, peas and pinto beans

●Whole wheat couscous

● Quinoa

●Beans

●Barley

●Beans

On the other hand, refined carbohydrates undergo further processing and processing to "refine" them, while natural fiber is either eliminated or modified in the process. Foods rich in refined carbohydrates include:

●Sweetened beverages

●Pastries, bagels and cakes

●White Bread

●White noodles

●Most grains

●Artificial sweeteners

● Tortillas

Health-conscious people don't like refined carbohydrates-they just like full carbohydrates because there is very little human intervention involved.

Research shows that refined carbohydrates are directly related to type 2 diabetes and obesity. After consuming refined carbohydrates, people report that their blood sugar levels soar, which can cause food cravings and hunger. Unlike full carbohydrates, refined carbohydrates are hollow inside-which means they are just "empty calories" and have little health benefits.

Many doctors, researchers, and nutritionists recommend keeping refined carbohydrate intake to a minimum while reaping all the benefits of unprocessed whole carbohydrates. Full carbohydrates will not raise your blood sugar and are an important source of important nutrients and fiber. Fiber-rich whole carbohydrates (vegetables, grains, fruits, etc.) help improve metabolism and reduce the risk of many diseases.

Endnote

While pursuing a perfect diet, carbohydrates in the diet cannot be completely eliminated. Carbohydrates are essential for the normal functioning of the human body and for performing many functions in the body. If you want to reduce the number of carbohydrates in your diet, you should focus on limiting refined carbohydrates; whole carbohydrates should not stress you.