The main function of carbohydrates is as a source of energy to support daily activities. Not only that, carbohydrates also have various other functions that are good for the health of the body so that their intake must always be fulfilled.
In addition to protein and fat, carbohydrates are one of the macronutrients, namely nutrients that the body needs in large amounts. However, not a few people are hesitant to eat carbohydrate foods because they are considered to be able to gain weight quickly.
In fact, the function of carbohydrates is so important for the body. That is why almost all healthy eating patterns recommend carbohydrate intake in it. If the intake is not met or excessive, it can trigger various health problems.
Types and Sources of Carbohydrates
There are two types of carbohydrates, namely complex carbohydrates and simple carbohydrates. Complex carbohydrates take longer to be processed in the body when compared to simple carbohydrates.
On the bright side, complex carbohydrates can provide energy consistently and prevent the accumulation of fat in the body. There are several types of foods that are able to provide optimal carbohydrate function for the body, such as:
- Whole grains and breads containing these ingredients (whole grains)
- Brown rice or brown rice
- Pasta
- Whole grain cereals
- Nuts
- Tubers, such as sweet potatoes
- Fruits, such as bananas, apples, mangoes, or dates
However, each person's carbohydrate needs are generally different, depending on age, gender, physical activity, and medical conditions suffered. Therefore, the balance of the amount of intake should always be maintained. Don't get too much or too little.
Healthy adults generally need a carbohydrate intake of 220-300 grams per day. In addition, extreme diets by limiting carbohydrates and intake of other nutrients should be avoided.
Various Functions of Carbohydrates
There are at least four main functions of carbohydrates that you need to know, namely:
1. Main energy source
Previously it was mentioned that the main function of carbohydrates is as a source of energy for the body. Carbohydrate intake from every food consumed will be broken down into sugar in the body, then absorbed by the digestive tract and into the bloodstream.
With the help of the hormone insulin, sugar in the blood will enter the body's cells and be processed into energy. Meanwhile, excess sugar or glucose in the body will be stored in the muscles and liver as glycogen. When completely unused, glucose will be converted into fat.
2. Weight control
Not a few people think that the consumption of carbohydrate foods can increase weight. This assumption is not a mere myth. However, did you know that some types of carbohydrate foods can actually lose weight?
Well, to get the function of carbohydrates on this one, choose foods that contain complex carbohydrates, such as whole wheat bread, nuts, and vegetables.
This type of carbohydrate food is known to be rich in fiber which can provide a longer effect of fullness and weight loss.
3. Prevention of various diseases
Carbohydrates are also known to reduce the risk of various diseases. The function of this carbohydrate is supported by several studies which state that the fiber content in complex carbohydrates is thought to be able to reduce the risk of heart disease, obesity, and digestive disorders.
Carbohydrate sources rich in fiber include vegetables, potatoes or sweet potatoes cooked with the skin on, and whole grains.
4. Determinants of glycemic index
The glycemic index is an indicator to assess how quickly carbohydrates or sugars in food are absorbed into the body.
The higher the glycemic index number in a food, the faster it can raise blood sugar levels. In contrast, foods with a low glycemic index are slower to digest by the body and do not make blood sugar rise quickly.
Research shows that the habit of consuming foods or drinks with a high glycemic index, such as white bread, sweet cakes, chocolate, and soft drinks, can increase the risk of developing type 2 diabetes.
However, keep in mind that a lack of carbohydrates is also dangerous for the body. When the body lacks carbohydrates, you will experience symptoms such as dizziness, nausea, and weakness.
Extreme diets that limit carbohydrates and other nutritional intake can also risk making the body constipated and dehydrated.
Do not underestimate the function of carbohydrates for body health. If you want to implement a diet by reducing carbohydrate intake, consult your doctor first to make sure that this type of diet is suitable for your health condition.