Carbohydrates are controversial, especially when it comes to weight gain. So is it good or harmful to the body? In order to know the answer, we need to know What are carbohydrates? And what are its functions for the body, and how can you choose the most appropriate for you.

What are carbohydrates?

It is one of the important nutrients in many foods and beverages for most living organisms in order to provide them with energy. It is usually found naturally in plant foods, and it is also available in processed foods in the form of added sugar or starch.

Types of carbohydrates

Dietary carbohydrates fall into three main categories:

• sugars: Which is considered the simplest form, and is available naturally in some foods such as fruits, vegetables, and dairy products. Types of sugars include fructose, glucose, sucrose, and lactose.
• starch: Starch is a complex carbohydrate that occurs naturally in grains and vegetables.
• fiber: They are also considered complex carbohydrates, and are found naturally in whole grains, vegetables, and fruits. It also plays an important role in feeding the beneficial bacteria present in the digestive system, which facilitates the digestion process.

The difference between complete and refined carbohydrates

Complete (simple) carbohydrates:

They are unprocessed carbohydrates, and they are rich in nutrients and natural fibers, which are found naturally in food. Such as vegetables, whole fruits, legumes, and whole grains.

Which are called healthy foods, as they improve metabolism and reduce the risk of disease.

Refined (complex) carbohydrates:

They are carbohydrates that have been processed, removing natural fibers from them, such as juices, sugar-sweetened drinks, pastries, and white rice. Which many studies have proven to be linked to the emergence of health problems such as obesity and type 2 diabetes. This is because they usually lack essential nutrients.

It may also cause significant spikes in blood sugar levels, followed by a subsequent collapse in sugar levels, resulting in a feeling of hunger and a desire to eat more foods rich in them.

Carbohydrate diet

Low-carb diets are beneficial for dieters. Numerous studies have shown that low-carb diets are much more effective than the low-fat diets that have been recommended over the past few decades.

Where it was found that the advantages of these diets:

• Better weight loss.
• Improve beneficial cholesterol levels.
• Improvement of triglycerides in the blood.
• improved blood sugar
• blood pressure improved

So it may be a good choice for patients with obesity, type 2 diabetes, and metabolic syndrome. However, it is certainly not the ideal solution for everyone.

And if you want to add healthy carbs to your diet, Here is a set of tips:

1. Start your day with whole grains like oats. Which contains at least 4g of dietary fiber and less than 8g of sugar per serving.
2. Use whole grain bread for lunch or snacks, such as whole wheat bread.
3. Eat whole fruit instead of drinking juices. An orange, for example, contains twice the dietary fiber found in 12 ounces of orange juice, and contains half the amount of sugar as well.
4. Eat legumes such as beans, peas, kidney beans, and chickpeas, which are a rich source of them.

The most important health benefits for the body

It is considered among its most prominent health benefits:

1. Provide the body with energy

It is the main energy source for the body. As during digestion, starches and sugars are broken down into simple sugars that are absorbed into the bloodstream. It is known as blood sugar. Which in turn enters the cells of the body with the help of insulin. Where the body uses glucose for energy, which helps it to engage in various activities.

2. Disease prevention

Whole grains and dietary fiber help reduce the risk of cardiovascular disease. Also, the provision of dietary fiber is necessary to maintain the health of the digestive system, and protect against obesity and type 2 diabetes.

3. Maintain weight

Eating plenty of vegetables, fruits and whole grains may help maintain a healthy weight. Because it contains fiber, which in turn helps to suppress appetite, and eat few calories. This is contrary to what some may claim that a diet rich in healthy carbohydrates may lead to weight gain.

How to choose the best for you

After we know what carbohydrates are and their benefits, we will help you to know the difference between good and harmful carbohydrates.

Good carbohydrates

• Vegetables: All types are useful, so it can be diversified in daily use.
• Whole fruit: Such as apples, strawberries, and bananas.
• legumes: such as lentils, peas, and beans.
• Nuts: Like peanuts, almonds, and hazelnuts.
• Seeds: Like pumpkin seeds, and chia seeds.
• Whole grains: Like oats, quinoa, and brown rice.
• tubers: Like sweet potatoes, potatoes.
• the milk: Whether animal or vegetable milk (and types of plant-based milk include oat milk and almond milk).

Harmful carbohydrates

• juices: Humor juices may have similar metabolic effects to sweetened beverages.
• sweetened beverages: Like soft drinks.
• white bread: As it is harmful to the metabolism due to the fact that it contains low essential nutrients.
• candy: Such as ice cream, which has a high sugar content, and chocolate (although you can choose to eat high-quality dark chocolate).
• fried potato: Although whole potatoes are healthy, potato chips and french fries contain harmful carbohydrates.

How much percentage of the portion needed by the body?

The body needs, according to the US Dietary Guidelines, to obtain a share of carbohydrates ranging from 45% to 65% of the total daily calories.

So if you get 2000 calories per day, the body needs to be between 900 and 1300 calories from carbohydrates. This equates to between 225g to 325g of carbohydrates per day.

In order to ensure that you get the required amount of them, you should read the nutritional facts labels on the products before purchasing, which include the total carbohydrates that the product contains.

And if you need medical advice about the best diet for you, you can now contact a certified nutrition consultant.