Benefits of Carbohydrates

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Benefits of Carbohydrates (OpenStax Biology 2e)

Are carbohydrates good for you? Some people believe that carbohydrates are bad and they should avoid them. Some diets completely forbid carbohydrate consumption, claiming that a low-carbohydrate diet helps people to lose weight faster. However, carbohydrates have been an important part of the human diet for thousands of years. Artifacts from ancient civilizations show the presence of wheat, rice, and corn in our ancestors’ storage areas.

As part of a well balanced diet, we should supplement carbohydrates with proteins, vitamins, and fats. Calorie-wise, a gram of carbohydrate provides 4.3 Kcal. For comparison, fats provide 9 Kcal/g, a less desirable ratio. Carbohydrates contain soluble and insoluble elements. The insoluble part, fiber, is mostly cellulose. Fiber has many uses. It promotes regular bowel movement by adding bulk, and it regulates the blood glucose consumption rate. Fiber also helps to remove excess cholesterol from the body. Fiber binds to the cholesterol in the small intestine, then attaches to the cholesterol and prevents the cholesterol particles from entering the bloodstream. Cholesterol then exits the body via the feces. Fiber-rich diets also have a protective role in reducing the occurrence of colon cancer. In addition, a meal containing whole grains and vegetables gives a feeling of fullness. As an immediate source of energy, glucose breaks down during the cellular respiration process, which produces ATP, the cell’s energy currency. Without consuming carbohydrates, we reduce the availability of “instant energy”. Eliminating carbohydrates from the diet may be necessary for some people, but such a step may not be healthy for everyone.

– What is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used mainly to treat hard-to-control epilepsy in children, and the diet forces the body to burn fats rather than carbohydrates?

Carbohydrate consumed in food yields 3.87 kilo-calories of energy per gram for simple sugars and 3.57 to 4.12 kilo-calories per gram for complex carbohydrate in most other foods. Relatively high levels of carbohydrate are associated with processed foods or refined foods made from plants, including sweets, cookies and candy, table sugar, honey, soft drinks, breads and crackers, jams and fruit products, pastas and breakfast cereals. Lower amounts of carbohydrate are usually associated with unrefined foods, including beans, tubers, rice, and unrefined fruit. Animal-based foods generally have the lowest carbohydrate levels, although milk does contain a high proportion of lactose.

Source:

Clark, M., Douglas, M., Choi, J. Biology 2e. Houston, Texas: OpenStax. Access for free at: https://openstax.org/details/books/biology-2e

https://en.wikipedia.org/wiki/Ketogenic_diet

https://en.wikipedia.org/wiki/Carbohydrate

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