Carbohydrate is an essential macronutrient alongside with protein and fats. These macronutrients provide us calories to fuel up our body. From the three, carbohydrates are our body’s main energy source. Our digestive system breaks down the carbohydrates into simple sugars and converted into energy which will be used by our cells, tissues and organs to do their functions. In short, carbohydrates are used up by our body in order to perform our daily routines.

Carbohydrates can be found in many foods and drinks thus these give you a lot of choices to eat. The quality of carbohydrates you are consuming must be observed since there are healthy and unhealthy sources of them which in turn, affect your nutrition and health status. The candies, sodas, syrups, table sugar, pastries, white bread, white flour and other refined foods belong to unhealthy choices of carbohydrates because they lack nutrients and give you an amount of calories. On the other hand, the fruits, vegetables, legumes, unprocessed or minimally processed whole grains (oats, rice, wheat etc.) are your healthy sources of carbohydrates which promote good health because of  its vitamins, minerals and fiber content.

Excess carbohydrates are stored in your liver, muscles and other cells for later use or are converted into fat. But take note, extra calories from protein and fat are also stored as body fats and contribute to increased weight. Usually dieters, blame carbohydrates for weight gain and they tend to limit or even avoid eating carbohydrate-rich foods. Yes, they do contribute in your weight gain if you eat more than that of your body needs. You probably gain weight because you ate more of those unhealthy sources of carbohydrates. As you compare, eating those unhealthy sources of carbohydrates make you hungry faster, and the tendency is to eat again, gain calories again, without getting enough nutrients. While consuming whole grains, fruits and vegetables helps you curb your hunger because of the fibers that slow the digestion making you feel fuller in fewer calories.

So don’t blame all the carbohydrates in gaining weight. Just be wise in eating your carbs. Choose whole grains, fruits and vegetables and limit those foods with added sugars and processed or refined foods. Also, balanced diet, reduced sedentary lifestyle and increased physical activity makes you a healthy individual. (BLVMEstrella)

Sources:

www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/diet-and-weight/#carbohydrates-and-weight-control

www.hsph.harvard.edu/nutritionsource/carbohydrates

www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates

www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705