“What is a carbohydrate?” is among the topics of interest. Because carbs are harmful or healthy? The question often puzzles us.
Carbohydrates are molecules that contain certain proportions of carbon, hydrogen, and oxygen atoms. It is one of the most controversial foods. While there are those who say that low carbohydrate consumption is beneficial for health, there are also those who argue that carbohydrates are necessary.
Whatever your opinion on the matter, it cannot be denied that carbohydrates play an important role in the human body.
What is a carbohydrate?
Carbohydrate; It is the food that gives the body energy for its mental and physical tasks. Digesting this nutrient breaks down food into sugars called saccharides. These molecules begin to be digested in the mouth. It continues throughout the body to be used for many things, from normal cell function to cell growth and repair.
You've probably heard that some carbohydrates are "good" and others are "bad." There are three main types of carbohydrates. Some carbohydrates occur naturally. These are found in fruits and vegetables. Others are processed and refined. They are devoid of nutrients. So-called good carbohydrates are those found in natural foods. The bad ones are refined carbohydrates.
What is a carbohydrate?
Types of Carbs
There are three types of carbohydrates:
Starch (complex carbohydrates)
Sugars (simple carbohydrates)
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Both simple and complex carbohydrates are converted to glucose (blood sugar). A simple carbohydrate is a carbohydrate made up of one or two sugar molecules. Complex carbohydrates contain three or more sugar molecules.
On the other hand, fiber is found in healthy carbohydrates. However, it cannot be digested or broken down.
Naturally occurringsimple candies found in fruit and dairy products. There are also processed and refined simple sugars that food companies add to foods such as soda, candy, and sweets.
What are the beneficial complex carbohydrates?
Whole grains
Pulses
Beans
Lentil
Pea
Potato
Fiber is found in many healthy carbohydrates, such as:
Fruits
Vegetables
Whole grains
Beans
Pulses
Consuming fiber, complex and simple carbohydrates from natural sources protects against diseases. It even helps to lose weight. These carbohydrates contain quite a lot of vitamins and minerals.
But processed and refined carbohydrates are high in calories and low in nutrients. It causes weight gain and even obesity-related problems like type 2 diabetes and heart disease.
Properties of Carbohydrates
Provides energy to the body
One of the properties of carbohydrates is to provide energy to the body. Most of the carbohydrates in the foods we eat are converted to glucose after being digested before entering the bloodstream.
Glucose from the blood is taken into the body's cells and used to produce a fuel molecule called adenosine triphosphate (ATP).
Cells then use ATP to power various metabolic tasks.
Most cells in the body produce ATP from a variety of sources, such as carbohydrates and fats. But if you eat these foods together, the cells in the body will use carbohydrates as their primary source of energy.
Provides the storage of energy
If there is enough glucose in the body to meet current needs, the excess is stored for later use.
This is called glycogen in the stored form of glucose. It is primarily found in the liver and muscle.
When all the glucose it needs is taken and glycogen stores are full, the body converts excess carbohydrates into triglyceride molecules and stores them as fat.
Helps protect muscles
Consuming even a small amount of carbohydrates prevents starvation-related muscle mass loss.
Carbs reduce the breakdown of muscles and provide glucose as energy for the brain.
Improves digestive health
Unlike sugar and starch, fiber is not converted to glucose. It passes through the stomach undigested.
There are two main types of fiber: soluble and insoluble fiber.
Soluble fiber is found in oats, legumes, the core of fruits, and some vegetables. As it passes through the body, it attracts water and forms a gel-like substance. This increases the volume of stool. It facilitates bowel movements.
On the other hand, insoluble fiber adds bulk to stool. By moving it a little faster through the digestive system, it helps relieve constipation. This type of fiber is found in the skins and seeds of grains, fruits and vegetables. Consuming insoluble fiber protects against digestive system diseases.
Beneficial for heart health and diabetes
Of course an excessive amountrefined carbohydrate consumption is harmful to the heart and increases the risk of diabetes. However, when you eat plenty of fiber, it does benefit the heart and blood sugar.
As soluble fiber passes through the small intestine, it binds to bile acids and prevents their reabsorption. The liver uses cholesterol to make more bile acids, and this cholesterol is destroyed in the blood.
Also, fiber does not raise blood sugar levels like other carbohydrates.
In fact, soluble fiber delays the absorption of carbohydrates in the digestive tract. This allows blood sugar to drop after meals.
Amount of Carbohydrates Required in the Diet
Reducing carbohydrate consumption is one of the best ways to lose weight. It reduces appetite and automatically makes you lose weight.
Those trying to lose weight cut carbs in the first place. This is how the low-carb diet was born. Carbohydrates such as sugar and starch are limited in this diet. KProtein and fat are consumed instead of carbohydrates.
Studies,low carbohydrate dietIt shows that it reduces appetite. It helps to lose weight as less calories are consumed. A low-carb diet has benefits other than weight loss. It provides blood sugar control, lowers blood pressure and triglycerides.
Daily Carbohydrate Needs
A person's daily carbohydrate needs depend on age, gender, body composition, level of activity, personal preference, food culture, and current health status.
People who are physically active and have more muscle mass tolerate carbohydrates more healthily than sedentary people.
Metabolic health is a very important factor. When people go into metabolic syndrome, they become obese and develop type 2 diabetes. People who fall into this category cannot tolerate the same amount of carbohydrates as those who are healthy. Some scientists have these problems "carbohydrate intolerance" He calls it.
You can determine how much carbohydrates you need from the list below;
Daily Carbohydrate Amount
100-150 grams per day
This is a moderate carbohydrate consumption. It is an appropriate amount for people who are active, trying to stay healthy and maintain their weight. It is possible to lose weight with this amount of carbohydrate intake, but it is necessary to count calories. Carbs you can eat include:
Any vegetables you can think of.
Several fruits a day.
Healthy grains like potatoes, rice, and oats
50-100 grams per day
If you want to lose weight effortlessly by reducing carbohydrates in the diet, carbohydrate consumption in this range is perfect. Here are the carbohydrates you can eat:
Lots of vegetables.
Maybe 2-3 fruits a day.
Minimal amount of starchy carbohydrates.
20-50 grams per day
This is the carb range where the metabolic benefits really kick in. It accelerates weight loss. It is the ideal range for people with impaired metabolic health.
When you eat less than 50 grams of carbs per day, your body goes into ketosis and ketone bodies provide energy for the brain. This will curb your appetite and make you lose weight automatically. Carbs you can eat:
Low-carb vegetables.
some berry fruits
Foods such as avocados, nuts, and seeds. However, eat them by watching the amount of carbohydrates.
Low-carb diets lower levels of insulin, a hormone that brings glucose into cells. One of the functions of insulin is to store fat. The reason a low-carb diet weakens is due to lowering the levels of this hormone.
When you cut carbs, insulin drops and the kidneys begin to excrete excess water. Weight loss slows down after the first week, but this time the lost weight goes from fat stores.
Studies show that a low-carb diet is the most dangerous fat.belly fatIt states that it is particularly effective in reducing
If you've just started eating low-carb, your body will likely go through an adaptation phase to get used to burning fat instead of carbs. This is called the "low-carb flu" and usually goes away within a few days.
Foods Containing Carbohydrates
After mentioning "what is carbohydrate", characteristics of carbohydrates and "daily carbohydrate requirement", now let's look at foods that contain healthy and high quality carbohydrates;
Quinoa
QuinoaIt is a nutritious seed and a high-carb food. It is also a good source of protein and fiber.
It does not contain gluten. Therefore, it is a healthy alternative for those who do not eat wheat products.
Quinoa keeps you full as it is high in fiber and protein.
Oat
OatIt is a cereal that contains many vitamins, minerals and antioxidants.
It is one of the foods containing healthy carbohydrates due to its rich fiber content.
Oats are 66% carbohydrates, and about 11% of that is fiber.
It is a good source of protein compared to many other grains. It reduces the risk of heart diseases by lowering cholesterol.
In diabetics, it provides blood sugar control. It keeps you full and provides weight loss.
Buckwheat
Buckwheat It is a nutritious food that contains both carbohydrates, protein and fiber. It contains more minerals and antioxidants than most grains.
Banana
BananaIt consists of carbohydrates in the form of starch or sugar. Green bananas are higher in starches that turn into natural sugars as the banana ripens.
Unripe bananas contain starch and pectin. Both are beneficial for digestion and feed beneficial gut bacteria.
Sweet potato
Sweet potatoIn, its high carbohydrate content consists of starch, sugar and fiber.
It is very rich in antioxidants. It helps reduce oxidative damage and the risk of various diseases.
Beet
BeetIt is a root vegetable with a high carbohydrate content consisting of sugar and fiber.
It contains vitamins, minerals, powerful antioxidants and plant compounds.
It is high in inorganic nitrates, which convert to nitric oxide in the body. Nitric oxide helps lower blood pressure and reduces the risk of various diseases.
Orange
OrangeIt consists mainly of water and contains 11.8% carbohydrates. It is a good source of fiber.
It is especially rich in vitamin C, potassium and some B vitamins.
Eating oranges improves heart health. It helps prevent kidney stones.
Blueberries
Blueberries are mostly made up of water and carbohydrates.
It contains many vitamins and minerals such as vitamin C, vitamin K and manganese.
GrapefruitIt contains plenty of vitamins, minerals and plant compounds along with carbohydrates.
Eating this fruit helps weight loss and reduces insulin resistance.
Apple
AppleIt is a food containing healthy carbohydrates and is a good source of vitamin C. It contains antioxidants and healthy plant compounds.
Eating apples stabilizes blood sugar and reduces the risk of heart disease.
Kidney bean
Kidney beans are a food with carbohydrate content consisting of starch and fiber. It is also high in protein.
Kidney bean It is rich in many vitamins, minerals and plant compounds. It is a source of antioxidants such as anthocyanins and isoflavones.
It balances blood sugar and reduces the risk of colon cancer.
Chickpea
ChickpeaIt is one of the foods with healthy carbohydrates as it contains a good amount of fiber. Provides plant-based protein.
Eating this legume improves heart and digestive health.
Brown rice
Brown rice is a rich source of plant lignans that protect against heart disease. It is also rich in magnesium.
a good source of carbohydratesbrown rice lowers cholesterol and reduces the risk of diabetes.
Watermelon
WatermelonIn addition to providing adequate carbohydrates, it also hydrates the body.
It is rich in carotenoids such as lycopene and beta-carotene, which boost immunity and improve eye health.
Lentil
Lentil It is a healthy source of carbohydrates. It also contains vegetable protein.
It provides fiber, folic acid and potassium, which are essential for heart health.
Low-Carb Vegetables
Vegetables are low in calories. It is also rich in vitamins, minerals and other important nutrients. Many are low in carbohydrates and high in fiber. In this way, they are indispensable for a low-carb diet.
Here are low-carb vegetables that will help you lose weight…
Beaver
One cup (149 grams) of chopped red peppers contains 3 grams of carbohydrates, 9 of which are fiber.
Green, orange, and yellow peppers have a similar nutrient profile, although their antioxidant content varies.
Broccoli
One cup (91 grams) of raw broccoli contains 2 grams of carbohydrates, 6 of which are fiber.
Asparagus
One cup (180 grams) of cooked asparagus contains 4 grams of carbohydrates, of which 8 grams are fiber.
It is also a good source of vitamins A, C and K.
Mushrooms
MushroomsIt has an extremely low carbohydrate content.
A one-cup (70-gram) serving of raw, white mushrooms contains only 1 grams of carbohydrates, of which 2 gram is fiber.
One cup (124 grams) of raw zucchini contains 1 grams of carbohydrates, 4 gram of which is fiber.
Spinach
SpinachIt is a leafy green vegetable that provides significant benefits.
This vegetable is low in carbohydrates. But as the spinach is cooked, the carbohydrate content intensifies.
For example, a cup of cooked spinach contains 4 grams of carbohydrates, of which 7 grams are fiber, while a cup of raw spinach has a value of 1 gram of carbohydrates, of which about 1 gram is fiber.
Avokado
AvokadoAlthough technically a fruit, it is often consumed as a vegetable. It is high in fat and contains very few digestible carbohydrates.
One cup (150 grams) serving of chopped avocados has 10 grams of carbohydrates, 13 grams of fiber.
A half-cup (78-gram) serving of cooked Brussels sprouts contains 6 grams of carbohydrates, of which 2 grams are fiber.
Celery
CeleryIt is extremely low in digestible carbohydrates.
One serving (101 grams) of chopped celery contains 2 grams of carbohydrates, 3 of which are fiber.
Tomato
TomatoIt has many impressive health benefits. Like avocados, tomatoes are technically a fruit but are often consumed as a vegetable.
The amount of digestible carbohydrates is low. One cup (149 grams) of cherry tomatoes contains 2 grams of carbohydrates, 6 of which are fiber.
Radish
One cup (116 grams) of raw sliced radishes contains 2 grams of carbohydrates, 4 of which are fiber.
Onion
Onionis a nutritious vegetable. Although it is quite high in carbohydrates by weight, it is generally consumed in small amounts due to its strong flavor.
Half a cup (58 grams) of sliced raw onions contains 1 grams of carbohydrates, 6 gram of which is fiber.
Eggplant
Eggplant It is a vegetable widely used in many world cuisines.
A one-cup (99-gram) serving of diced, cooked eggplant contains 8 grams of carbohydrates, of which 2 grams are fiber.
ArtichokeIt is a delicious and nutritious vegetable.
One medium artichoke (120 grams) contains 14 grams of carbohydrates. 10 grams of these are obtained from fiber.
Low-Carb Nuts
Nuts are low in carbohydrates and high in healthy fats and plant-based protein. That's why some nuts find a place in a low-carb diet because they fit into a low-carb diet.
For those following a stricter low-carb diet, such as the ketogenic diet, consuming low-carb nuts will help the diet achieve results.
Pecan
It is low in carbohydrates and high in fiber. It also contains important nutrients such as thiamine (vitamin B1), magnesium, phosphorus and zinc.
Total carbohydrates per 30 grams: 4 grams
Net carbs per 30 grams: 1 gram
Percentage of calories from carbohydrates: 8%
Carbs per 100 grams: 14 grams
Pecans are very low in carbohydrates. Contains less than 30 gram of digestible carbohydrates per 1 gram serving.
Net carbohydrates, called digestible carbohydrates, refer to the number of carbohydrates outside of the fiber content in natural foods.
Since our bodies cannot easily absorb naturally occurring fibers in foods, they are subtracted from the total carbohydrate content, resulting in the number of net or absorbable carbohydrates.
Macadamia nuts
Macadamia nutsare low-carb, high-fat nuts. It is an excellent source of B vitamins, magnesium, iron, copper and manganese.
Total carbohydrates per 30 grams: 4 grams
Net carbs per 30 grams: 2 gram
Percentage of calories from carbohydrates: 8%
Carbs per 100 grams: 14 grams
Brazil nut
Brazil nutare low-carb nuts packed with important nutrients. Highselenium It is famous for its content.
Total carbohydrates per 30 grams: 3 grams
Net carbs per 30 grams: 1 gram
Percentage of calories from carbohydrates: 8%
Carbs per 100 grams: 12 grams
Walnut
Walnut It is a low-carb nut, but contains nutrients such as B vitamins, iron, magnesium, zinc, polyphenol antioxidants, and fiber.
Total carbohydrates per 30 grams: 4 grams
Net carbs per 30 grams: 2 gram
Percentage of calories from carbohydrates: 8%
Carbs per 100 grams: 14 grams
Hazelnut
Hazelnut It is rich in healthy fats, fiber, vitamin E, manganese and vitamin K.
Total carbohydrates per 30 grams: 5 grams
Net carbs per 30 grams: 2 gram
Percentage of calories from carbohydrates: 10%
Carbs per 100 grams: 17 grams
Pine nuts
Obtained from the pine cones of evergreen trees, pine nuts have a distinctive flavor due to their high oil content. It is an excellent source of nutrients and is particularly high in vitamin E, manganese, magnesium, vitamin K, zinc, copper and phosphorus.
Total carbohydrates per 30 grams: 4 grams
Net carbs per 30 grams: 3 gram
Percentage of calories from carbohydrates: 8%
Carbs per 100 grams: 13 grams
Peanut
Peanut Although technically legumes, they are generally considered nuts and consumed as such. It contains a wide variety of nutrients such as folate, vitamin E, magnesium, phosphorus, zinc and copper. It is also an excellent source of plant-based protein. A 30-gram serving provides an impressive 7 grams of protein.
Total carbohydrates per 30 grams: 2 grams
Carbs per 30 grams: 4 grams
Percentage of calories from carbohydrates: 14%
Carbs per 100 grams: 21 grams
Almond
Almondis a low-carb nut with a strong nutrient profile. It is an excellent source of vitamin E, magnesium, riboflavin, copper, phosphorus and manganese.
Total carbs per 30: 6 grams
Net carbs per 30 grams: 3 gram
Percentage of calories from carbohydrates: 15%
Carbs per 100 grams: 22 grams
To summarize;
“What is a carbohydrate?” it is wondered. Carbohydrate is a nutrient that provides energy to the body and plays a role in some important functions. It is the primary fuel source for the brain's high energy demand.
Fiber is a special type of carbohydrate that improves digestive health and lowers the risk of heart disease and diabetes.
The amount of carbohydrate that should be taken in the diet varies according to the age, gender, body composition, level of movement and general health of the person.
Foods containing healthy carbohydrates include foods such as quinoa, kidney beans, beets, bananas, grapefruit, and chickpeas. Low-carb vegetables are bell peppers, broccoli, zucchini, spinach, cauliflower, green beans, tomatoes and cucumbers.
There are also low-carb nuts that should be consumed on a low-carb diet. These; nuts such as walnuts, almonds, peanuts, pine nuts, hazelnuts.
