One of the three macro nutrients is Carbohydrates, the other two being Proteins and Fats
Carbohydrates are of two types :
| Type | Type |
|---|---|
| Simple Carbohydrates | Complex Carbohydrates |
Simple carbohydrates are sugar based which give short burst of energy. This spikes the blood sugar level.
These are Potato, pasta,Processed foods, bakery items like bread, biscuits etc., White Rice, Processed wheat, Rava, packed items and all sugars.
Complex Carbohydrates are starch based that keep us filled for longer providing energy for longer period because they are full of fiber. (Fiber is covered separately).
Complex carbohydrates are Brown Rice, Khapli Wheat, Legumes, Pulses and all green vegetables which are natural .
Difference between Simple Carbs and Complex Carbs :
| Simple | Complex |
|---|---|
| Easy to digest | Take time to digest |
| Contain more sweetness | Less sweetness |
| Quickly raises blood sugar | Slowly raises blood sugar |
Why carbohydrates are important in our daily diet ?
If we do not eat them -
| Sr.No. | Effects |
|---|---|
| 1 | We get cramps |
| 2 | Experience fatigue |
| 3 | Experience headache |
| 4 | Experience dizziness |
| 5 | Experience faster heart beat |
| 6 | Experience sweating |
| 7 | Result in muscle loss on account of Ketosis |
| 8 | Result in hypo glycemia |
| 9 | Result in constipation. |
What is hypoglycemia ?
Where the hormone Glucagon is impaired and not able to raise the low level of blood sugar, there will be a drastic drop in blood sugar which may result in dizziness, sweating, uneasiness or even heart palpitation etc.
| What do Carbohydrates do? | |
|---|---|
| They provide energy to the body | |
| They help to sleep better | |
| They help to prevent diseases | |
| They are useful for weight control | |
| They help to keep the memory sharp | |
| They uplift the mood | |
| They provide fiber to the body | |
| They prevent blood clots | |
| They improve the digestive system | |
| They are best nutrients for Athletes. |
| Consuming excess carbohydrates could result in side effects like | |
|---|---|
| Excess glucose from consuming excess carbs gets converted into fat leading to weight gain. | |
| Results in Type 2 diabetes. | |
| Results in PCOD. | |
| Results in metabolic disorders and gastric ulcers. | |
| Results in increased Triglycerides (Cholesterol). | |
| Leads to high blood pressure and heart diseases. | |
| Results in depressed appetite. |
For more details on consumption of carbohydrates, check out the video
