Carbs an Essential Nutrient
Carbs are one of the three basic components of food (macronutrients, carbs, protein, fat) and they have a very important role in regards to bodily function, and performance.
There are two basic types of carbohydrates: free sugar, and polysaccharides.
Free sugar: has four sub categories: monosaccharides, disaccharides, oligosaccharide and alcohol sugar. Each consider a simple sugar chain of one or more single sugar. (simple sugar) Simple sugar examples: glucose, galactose, lactose, sucrose ie table sugar, and sweeteners.
Polysaccharides: has two subgroups: starches and nonstarches. Each have many sugars linking in long chains or tree like structures. (complex carbs) ie starches such as roots and tubers, and nonstarches soluble/insoluble fiber, leafy greens, oat meal. Polysaccharides require more digestion to be used by the body. Generally speaking, the more complex a carbohydrate more time is required for digestion. Simple sugars digest fast (exception oligosaccharides) starches slower, and nonstarch fiber much slower. This results in decreased appetite and increased feeling of satiate
consumption of carbs has been disputed over the past several decades. dietary guide lines recommend 210-290 grams a carbs a day, however low carb and keto dieters typically consume 50 gams, and even as low as 20 grams a day
Each camp states statistics ranging from reduce rates of disease, feelings of satiety a weight loss. The truth is carbs play a large role in the body and are an essential macro nutrition. They are essential for athletic performance, support brain health, support immune system, helps fight degenerative disease, and digestive health, and cleaning. The reality is their elimination from our diet has not been studied for the longer term, so there is no reliable information in regards to its long-term effects. In fact, the longer tests also indicate that high carb diets vs keto diets at two years loss on average the same weight
When considering your diet, it’s important for carb intake to reflect your lifestyle, and food preference. Office worker may benefit from lower carb where as a strength athlete preferring higher carb (food viewed as fuel)
Whatever the ratio its always best to choose complex carbs over simple sugars (especially processed) it is hard to go wrong when deciding whole natural food.