What do carbohydrates do?

Love, hate or fear them; Carbohydrates are a very important nutrient. These substances, formed by carbon, hydrogen and oxygen, feed all kinds of bodily functions. Although technically you can live without them in the short term, long -term nixalos is likely to be problematic for health. According to older investigations, going without carbohydrates for too long could lead to complications such as heart arrhythmias, osteoporosis, kidney damage, increased risk of cancer, deterioration of physical activity, and lipid abnormalities. And since carbohydrates are in numerous everyday food, it would be difficult to completely move them away.

So why are carbohydrates so big? Then we are diving exactly on what this macronutrient for the body does.

Provide energy for daily operation

It may be heard that carbohydrates provide 4 calories per gram. And what are calories? Energy, of course. Carbohydrates provide much needed energy to their cells, especially brain cells, red blood cells and nerve cells. After eating foods containing carbohydrates, your digestive system breaks carbohydrates in glucose (also known as blood sugar), that your body becomes the ATP fuel molecule. With enough ATP, you can go on your daily activities fed with the energy you need.

Feeds your brain

As mentioned, carbohydrates are the preferred fuel for your brain. In fact, since the brain is so rich in nerve cells, it uses half of all the energy derived from sugar across the body. In other words, your brain loves carbohydrates. This is why, when you consume low amounts of these macros, you can experience cognitive interruptions such as brain fog, irritability or fatigue.

However, this does not mean that it is a good idea to exaggerate it in old carbohydrates (such as the type in ultra-processing sweets and foods). Research shows that eating simpler sugars is associated with decreased cognition levels, while eating more complex carbohydrates (integral grains, fruits and vegetables) correlates with a healthier brain aging and improved memory.

Exercise

In terms of exercise, carbohydrates are like fuel for your tank. When dedicated to aerobic activities such as running, cycling or swimming, your body breaks the glucose quickly for energy. So after your training is complete, recharge with carbohydrates promotes recovery, as these macronutrients replenish your stores glycogen. .

Get ge the one for extra energy

Glycogen stores are not only useful when you exercise. This packed glucose version is available to your body at any time you need to “remove” extra glucose, such as when blood sugar falls low between meals or for fasting periods. Eating carbohydrates regularly creates a healthy glycogen reserve in the muscles and liver.

Spare protein

If necessary the body can Use energy protein, but prefer that protein cannot be used for many other important purposes, such as building muscles and repair tissues. When the body can use carbohydrates for energy, the “spare” protein for other more needed tasks.

Regulates blood sugar

Your body constantly performs the dancing complex to keep the right amount of blood sugar. Every time you eat a food containing carbohydrates, your body rolls into glucose, which enters the blood. Then the pancreas releases insulin to allow glucose between cells and provide energy.

Consuming high amounts of carbohydrates (especially the simple type found in foods such as white sugar and refined grains) can raise blood sugar. For people with conditions such as insulin resistance, Pre-Diabetesor diabetes, excess carbohydrate intake can cause blood sugar to be dangerously high. For this reason, keeping aware of carbohydrate intake is crucial to people with these problems.

Health benefit

Did you know that fiber is a type of carbohydrates? . When you have a prosperous microbioma, you will probably experience all kinds of health benefits, including the best immune function and a lower risk of inflammatory conditions.

Choose appropriate carbohydrates

The nomenclature around “Good” carbohydrates and “bad” carbohydrates It can be a little confused, and possibly inaccurate. Simple carbohydrates (the type with shorter chemical chains) have often been considered “bad”, while complex carbohydrates (those with longer chains) are usually seen as “good”. But simple and complex carbohydrates have their advantages.

Simple carbohydrates such as table sugar type and refined grains provide a rapid explosion of energy, which may be useful for raising blood sugar rapidly or feeding athletic activities. However, simple carbohydrates can increase triglyceride levels and chop and drop blood sugar, leaving you slow and hungry. In addition, many foods with simple sugars are not so dense in nutrients. (Think: sweets, pastry and white pastry.)

Complex carbohydrates, on the other hand, take longer to break down thanks to dietary fiber, providing smooth and stable energy levels. You will find in starch vegetables such as corn, peas, sweet potatoes, comprehensive grains such as integral wheat bread, pasta and beans. Still, complex carbohydrates will not give you the almost immediated energy explosion you will get from simple.

Take

Carbohydrates can be vilified as fattening or unhealthy, but of the three macronutrients, they are the ones we need the most. These carbon, hydrogen and oxygen chains perform multiple bodily functions. Enough of them from nutritional sources promotes, do not harm your health.