Carbo Hydrates

Carbohydrates are sugar compounds made by plants when the plants are exposed to light. This process is called photosynthesis. There are simple and complex carbohydrates. Fruits and sugars are simple carbo’s because they contain easily digested sugars. When the sugars are bound into rows, as they are in starches such as whole grains and legumes, they are called complex carbohydrates.

SIMPLE CARBOHYDRATES: Sources are white sugar, succinct (dehydrated cane juice), white flour, white rice, white corn, honey, barley malt, milk sugar, fruits and fruit juices

COMPLEX CARBOHYDRATES: Whole grains – whole wheat, oats, brown rice; corn, peas, beans, leafy vegetables, potatoes, onions etc.

Uses of carbohydrates:

• They are high in fiber, low in fat, good source of vitamins.
• They protect muscles
• They regulate the amount of sugar circulation in the body
• They provide nutrients for friendly bacteria in intestinal tract that helps in digestion
• They assist in body absorption of calcium
• They help in lowering cholesterol level and regulate blood pressure.
• All carbohydrate foods are eventually broken down into sugar and put into bloodstream. A system of glands in our body help in balancing the blood sugar. If this system is healthy, carbohydrates can be eaten freely as part of a balanced diet. But if the system is damaged, which is often by coffee, sugar, alcohol, cigarettes, lack of sleep, and the effects of stress and the nutrient depleted diet, then more than 40% of the diet as carbohydrates may cause problems.

Problems due to excess carbohydrates:

Excess intake displaces protein, which is needed for energy, tissue repair, blood sugar balance and immune function
Excess intake lead to excessive levels of insulin, which can cause weight gain, bloating fatigue, food cravings and cardiovascular disease
Excess carbohydrates, especially concentrated sweeteners can stress adrenal glands into a state of exhaustion
A diet high in carbohydrates and too low in proteins can cause liver damage

Summery:

• Each of us has different carbohydrate needs
• Complex carbohydrates found in vegetables, whole grain, beans, legumes are best.
• Limit fruit and fruit juices to a maximum of 3 servings per day
• Has to decrease carbohydrate intake as we get older
• Sedentary people need less than those who exercise regularly
• Two meals per day should contain significant amount of protein
• For most people 40% of calories as carbohydrates is best.