Do Humans Need Carbohydrates to Be Healthy?
Written by Kristy Lee Wilson; Updated December 27, 2018
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1 Advantages & Disadvantages of Carbohydrates
2 What Foods Can Replace Simple Carbs?
3 The Carbohydrate Needs of Adult Females
4 Good Carb Foods Vs Bad Carb Foods
Carbohydrates are the body's main fuel source. The brain and nervous system require a constant supply of glucose from carbohydrates in order to function optimally. Muscles also use and store glucose to provide the main fuel during physical activity. According to the Academy of Nutrition and Dietetics, consuming a minimum of 130 grams of dietary carbohydrate each day is necessary just to keep your body and brain functioning optimally. Daily recommendations dictate that carbohydrates should make up the foundation of any healthful diet and provide 45 to 65 percent of total daily calories.
Carbohydrate Basics
Carbohydrates provide the major source of energy the body uses to function and to maintain cells and generate heat. Carbohydrates also help regulate fat and metabolize protein. Each gram of carbohydrate provides 4 calories. The major sources of carbohydrates include grains, cereals, fruits, vegetables and dairy products. There are two different types of carbohydrates: simple and complex carbohydrates.
Choosing the Right Carbohydrates
All carbohydrates are not created equally when it comes to health. The preferred carbohydrates come from unrefined whole grains and include foods such as whole grains, legumes, fruits and vegetables. Carbohydrate can also be found in milk and dairy products. The carbohydrates you want to limit in your diet are those that come from processed foods such as packaged foods, white flour, white rice, alcohol and anything with added sugars. Processed foods have all the important nutrients stripped and offer calories, but little nutritional value. For health and performance benefits, aim to get the majority of your carbohydrates from unrefined foods.
Fiber is a form of complex carbohydrate found primarily in plant foods. The main sources of fiber include whole-grain cereals and breads, fruits, vegetables and legumes. Processing and refining foods removes a lot of the fiber. Fiber is an important part of any healthy diet as it reduces the risk for cardiovascular disease and certain cancers. Increasing your fiber intake could also reduce your risk for other health issues such as constipation, hemorrhoids, gallbladder disease, diverticulitis and obesity. The recommended fiber intake for people 50 years and younger is 25 grams per day for women and 38 grams per day for men.
Low Carbohydrate Dangers
There is a lot of confusion surrounding carbohydrates. Many people mistakenly turn to low-carbohydrates diets in an effort to lose weight and improve health. Low-carbohydrate diets may work for the short term, however much of the weight lost on these diets comes from water weight and muscle protein, not fat. Once people go off these diets and resume regular eating, the weight gain, plus some, quickly returns. These diets severely restrict food and are often high in fat, which can lead to nutritional deficiencies and increased risk for heart disease, cancer and osteoporosis. Low-carbohydrate diets are not recommended for people looking for optimal health.
EatRight.org: Staying Away From Fad Diets
Principles and Labs for Physical Fitness - Seventh Edition; Werner Hoeger, Sharon Hoeger
Understanding Normal and Clinical Nutrition - 8th Edition; Sharon Rady Rolfes, Ellie Whitney, Kathryn Pinna
Kristy Lee Wilson is a former Cirque du Soleil performer, Sharecare fitness expert, bestselling author, international speaker, certified personal trainer and youth fitness specialist. An elite athlete from a very young age, Wilson's ultimate mission is to motivate, inspire and educate as many people as possible to live life to their fullest potential.
Lee, Kristy. "Do Humans Need Carbohydrates to Be Healthy?" Healthy Eating | SF Gate, http://healthyeating.sfgate.com/humans-need-carbohydrates-healthy-6670.html. 27 December 2018.
Lee, Kristy. (2018, December 27). Do Humans Need Carbohydrates to Be Healthy? Healthy Eating | SF Gate. Retrieved from http://healthyeating.sfgate.com/humans-need-carbohydrates-healthy-6670.html
Lee, Kristy. "Do Humans Need Carbohydrates to Be Healthy?" last modified December 27, 2018. http://healthyeating.sfgate.com/humans-need-carbohydrates-healthy-6670.html
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