The carbohydrates , also called carbohydrates, are an essential part of the daily diet, serve to provide much of the engería we need for the nervous system and the body to function properly.
It is common to hear talk about taking care of carbohydrates or counting calories to reach an ideal weight or obtain the desired muscle definition, however, consuming less or a less than ideal amount of these substances could really bring more problems than benefits for health.
What is the main function of carbohydrates?
The main function for the body is to provide energy, but they also perform various tasks for the proper functioning of it.
Function of carbohydrates for body energy
They have a function that is related to the storage of energy, which is one of the most important, due to this we must consume them daily, since each time the body needs it, they are quickly mobilized to transform into glucose, fulfilling the function of fuel. , providing the necessary energy to carry out the various daily tasks.
Carbohydrates reduce protein expenditure
Proteins are also a fundamental part of the daily diet, and carbohydrates, when used daily as fuel for the body, allow less protein to be used in these energy processes.
Carbohydrates are involved in tissue formation
Carbohydrates are an essential part of the nervous and connective tissues, so they are really very important for the nervous system and a good functioning of the brain and motor faculties.
Other functions of carbohydrates
- They are also important to avoid constipation, as they increase the volume of stool.
- They help you feel satiated, preventing you from eating too much.
- They have the function of slowing down the emptying of the stomach.
- It is important in decreasing the absorption of cholesterol.
- Some studies claim that it helps in the protection of internal organs which could have an effect in preventing colon cancer.
How are carbohydrates classified?
Depending on the chemical structure that make them up, they can be simple or complex.
You can find them in vegetables and fruits, sweets and desserts with refined sugar. These types of carbohydrates fulfill the function of being fast energy for the body. Once consumed, the body burns it quickly.
This is the type of carbohydrate that is recommended, since in addition to energy it provides vitamins and fibers, which are also very important for the body. They are made up of sugar molecules and are present in whole grains, beans and vegetables and, as in the case of simple carbohydrates, they are converted into sugar in the body, which is used for energy.
Uses of carbohydrates in the body
As we mentioned, they are used mainly as energy by the body, thanks to them we can move and use our mental faculties such as thinking, studying or analyzing situations thanks to them. For this reason, a low consumption of them can lead to learning difficulties, especially in school-age children, fatigue or tiredness.
It is necessary to take into account that the brain needs glucose to perform the complex tasks that it carries out on a daily basis and for this reason it is necessary to consume the necessary amount of carbohydrates.
Cereals, pasta and bread contain vitamin B, which can be very efficient in maintaining a good mood. Carbohydrates also help process and assimilate tryptophan, which is related to the production of serotonin in the brain and since these foods that contain carbohydrates also tend to have fibers, vitamins and minerals, they are also very important for a balance of hormones and proper functioning. of the organs.
What is Ketosis and what is its function?
Not all trends are healthy and drastically reducing your carbohydrate intake as a way to lose weight can be really dangerous. Symptoms of ketosis or lack of carbohydrates can include headache and dizziness, feeling thirsty all the time, loss of muscle mass, arrhythmias among many others.
This is because when consuming few carbohydrates the sugar in the blood begins to fall and the body runs out of energy and at this point it begins to consume the body fat and when this is finished it continues with the muscles to get the energy it needs .
How many carbohydrates do you have to eat?
This is an interesting point and that you must take into account to maintain an ideal balance and a healthy body, the amount of carbohydrates that you should consume is between 45% and 65% of the total calories / day.
This means that if your daily calorie intake is 2,000, 1,300 of them must come from carbohydrates. It is important to consult a nutritionist before starting any diet that changes or interrupts the amount of carbohydrates you consume per day.
Carbohydrates and the gym
When people begin to take more care of what they eat and exercise, seeing results is a priority here begins the calorie counting, fit diets and a large number of terms that are necessary to know carefully so as not to start on a path of poor nutrition and decisions that really end up hindering the development of muscle mass and the result you long for.
Are high carbohydrate diets bad?
With calorie counting and fitness diets, more and more people are opting for low-carbohydrate diets, but as we saw, consuming low carbohydrates could have consequences such as ketosis. These myths about carbohydrates arise from a lack of information and a misconception that leads people to link weight gain and obesity and carbohydrate consumption.
Many of the studies carried out, such as the case of the study carried out by Pure, tried to establish a relationship between cardiovascular health and mortality, however, this study has had several criticisms regarding its methodology that favored a certain result.
In the case of carbohydrates, it occurs in a similar way with fats, it is often said that they are bad for health, but they are really very necessary in the development of the body and stopping consuming them can bring many more problems than benefits.
For this reason and especially when exercising, a diet that adjusts to your body and your metabolism is necessary, which will be better indicated by a nutrition professional so that you obtain the results you are looking for.
Tips for consuming carbohydrates
If you are an athlete or are starting to go to the gym to improve your physical appearance, the consumption of carbohydrates and proteins is vital and for this you must take into account:
- Always accompany your carbohydrate portions with a good portion of protein.
- 2 hours before training consume carbohydrates and after having done your exercise routine.
- Remember that the secret to a perfect and healthy diet is to eat less but more times a day.
- Another important point is not to consume carbohydrates at night unless it is totally necessary due to a strong training.
Add whole grains to your diet
They are an important key if you are going to the gym in order to increase muscle mass, which is one of the main reasons to start exercising. In this case, a recommendation is to start the day or have a snack between meals or in the middle of the afternoon, a little milk and whole grains, of which there is a wide variety on the market.
Include potatoes in your diet in a healthy way
Incorporating them into your diet in a healthy way, that is, not fried or French but boiled, mashed or baked, they are a great way to consume carbohydrates necessary to repair muscles after a strenuous exercise routine since potatoes help you to recover glycogen in the body.
In conclusion, it can be said that carbohydrates are very necessary nutrients for the good health of the body and that there is misinformation about it that does not fit the reality of what is necessary for the body.
Remember that a good diet must be balanced to obtain all the various nutrients for good health, especially when performing strenuous physical activities, intense hours of training, since if you do not eat well, the body can literally begin to eat itself. same as in severe cases of malnutrition.