The main benefit of carbohydrates is as a source of energy for the body, both for moving and doing activities as well as for the work of the body's organs. Not only that, carbohydrates also have many other benefits that are no less important.
Carbohydrates are one of the macronutrients, which are nutrients that the body needs in large quantities and can produce energy because they contain calories. In addition to carbohydrates, nutrients that are also classified as macronutrients are fat and protein.
Some types of foods and drinks that are sources of carbohydrates are rice, wheat, beans, fruits, vegetables, and milk.
Types of Carbohydrates
Carbohydrates can be divided into two types, namely simple carbohydrates and complex carbohydrates. These two types of carbohydrates have differences in their chemical structure.
In general, simple carbohydrates contain only basic sugars that are easily digested and absorbed by the body, while complex carbohydrates have a longer sugar structure, so they take longer to be digested and absorbed by the body.
Meanwhile, when viewed from the origin, carbohydrates are divided into three types, namely:
Starch
Starch is a type of carbohydrate that comes from plants. Examples are grains, vegetables, and legumes. Starchy foods, such as pasta or noodles and bread, also contain starch-type carbohydrates.
Fiber
Fiber is a type of carbohydrate that also comes from plants. Whole grain bread, nuts, and some vegetables eaten with the skin on are known to be good sources of fiber.
Sugar
Not all carbohydrates are sugars, but all sugars are carbohydrates. Sugar can be obtained naturally from various types of food, such as fruit (fructose), milk (lactose), and sugar (sucrose).
In the process of making cakes, chocolates, and candy, sucrose is usually used as a sweetener.
Benefits of Carbohydrates for the Body
The body needs carbohydrates because these substances have many important benefits for the body, including:
1. As a source of energy
Carbohydrates are a source of energy for the body. When you eat carbohydrates, your body digests them and converts them into glucose. With the help of the hormone insulin, glucose will be absorbed by the body's cells. From this process the body will get energy.
Thus, you can also perform various activities, such as breathing, moving, walking, and thinking.
2. Control your weight
Carbohydrates are often associated with weight gain. In fact, carbohydrates are actually useful in controlling weight.
To get these benefits, you can eat foods high in fiber, such as brown rice, bread, or whole grains. In addition to being low in calories, this type of high-fiber food can also provide a feeling of fullness for longer, so it can help you lose weight.
3. Maintain digestive tract health
Carbohydrates sourced from fruits, nuts, and vegetables are known to be good for digestive health and reduce the risk of various digestive problems, such as constipation.
4. Reduce the risk of certain diseases
Some types of carbohydrates in the form of fiber can even reduce cholesterol levels in the blood, thereby reducing the risk of cardiovascular disease. Not only that, eating whole grains and high-fiber carbohydrates can also reduce the risk of obesity and diabetes.
Avoid Excess or Lack of Carbohydrate Intake
Each person's carbohydrate needs are different, depending on age, gender, physical activity undertaken, and certain medical conditions. However, in general, healthy adults need around 220–300 grams of carbohydrates per day.
Meanwhile, for people who want to maintain weight or are in a weight loss program, the recommended carbohydrate intake is around 50–150 grams per day.
Keep in mind that sugar from carbohydrates will be stored in the body as fat if not used immediately. That is why, consuming carbohydrates in excess can increase fat deposits in the body. This can lead to obesity and increase the risk of developing various diseases, such as diabetes and heart disease.
Conversely, a lack of carbohydrates is also not good for the body. When there is a lack of carbohydrates, the body will feel weak, then break down fat and protein to be used as energy. This fat breakdown process can lead to a buildup of ketones in the blood.
If left untreated, this condition can lead to ketosis. Ketosis can cause symptoms such as dizziness, weakness, nausea, and dehydration. Lack of carbohydrates also risks making you lack of other nutrients that are important for the body.
It is important to maintain carbohydrate intake as needed so that you can get the maximum benefits of carbohydrates. However, if you experience symptoms of health problems that are thought to be caused by excess or lack of carbohydrates as described above, consult a doctor so that appropriate treatment can be carried out.