Health Benefits Of Carbohydrates In The Body

By | May 25, 2009

Daily Requirement And Health Benefits Of Carbohydrates

What are the benefits of carbohydrates and what is the amount of carbohydrates in drinks. How much carbohydrate is desired on daily basis if one doesn’t want to gain any weight?

Carbohydrates are an important source of energy for the body and provide the essential calories along with proteins and fat. The blanket rule that carbohydrates are bad for the system is a myth and it should be understood that carbohydrates provide fuel for the body and they are important for the proper functioning of the body. It is important to maintain ideal body weight as people who are overweight are at a higher risk for many medical conditions. Mere consumption of carbohydrates is not the culprit for weight gain. Other dietary habits such as the consumption of butter, cheese and sauces, as well as lack of physical activity lead to weight gain.

How To Reduce Carbohydrate Intake In The Body?

Cutting down on carbohydrates to maintain weight is not a good solution, since this will only make you sluggish and slow. According to the guidelines set by the US government, World Health Organization and the world Cancer Research Fund, 50-55% of the daily calories requirement should be satisfied by carbohydrates. Carbohydrates, like all other food groups, are thus not harmful if consumed in the right quantities. However, it is important to distinguish between good and bad carbohydrates. Good carbohydrates are also a source of vitamins needed by the body for various bodily functions as well as the proper functioning and repair of healthy cells.

Soft drinks and carbonated drinks contain varying amounts of carbohydrates from 0g for 1 can of club soda and diet cola, 30 g for 1 bottle of tonic water, 40 g for 375 ml of lemonade and orangeade, 42 g for 1 can of ginger ale to 51 g for 1 can of cola. While planning your diet, you should avoid refined sugar carbohydrates which are found in soft drinks, cookies, sweets, cakes, ice-cream and syrups. Refined flour used in cakes and pastas should be substituted with whole wheat flour.

Similarly you should opt for brown rice instead of white rice and consume more whole grain cereals, oats, wheat germ, beans and lentils. You should also cut down on your consumption of heavy meats. Instead, you should consume lean meats and plenty of fresh fruits and vegetables, nuts and seeds since they are rich in fiber and help to improve the rate of metabolism and also to control the levels of cholesterol in the blood. Consult a dietician to plan a good diet chart for you which is high in low GI carbohydrates – healthy carbohydrates which provide the body with the fuel and energy reserves.