Carbs: Health Benefits And Side Effects

Nutrition

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Published on: 17-Nov-2022

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Carbs: Health Benefits And Side Effects

Carbs: Health Benefits And Side Effects

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Just like it is essential to have healthy breaks, your brain and body require the wonder fuel called carbohydrates!

Carbs or carbohydrates are essential nutrients that you must consume to make your body function effectively. It is an integral part of a healthy diet. 

Since carbohydrates are the body's primary energy source, they should be consumed healthily. However, excessive consumption can lead to various physical problems like obesity, diabetes heart problems, etc.

Consumption of appropriate carbs can help you reap several health benefits in the long run. So, let us dive deep into understanding more about carbohydrates.

Table Of Contents

1. Carbs Meaning In Telugu

2. What Are The Types Of Carbohydrates?

3. Health Benefits Of Consuming Carbohydrates

4. Carbohydrate Food List

5. Side Effects Of Consuming Excess Carbohydrates 

6. Dietitian’s Recommendation

7. The Final Say

8. FAQs

Carbs Meaning In Telugu

In Telugu, carbohydrates are referred to as Pindi Padarthalu.

Body energy is mainly obtained from carbohydrates, one of the three major nutrients along with lipids and protein. Carbs are present in a variety of foods and beverages.

The breakdown of carbohydrates into glucose gives the body energy and improves organ function. The immune system is boosted by carbohydrates, which also promote reproduction and stop blood clotting.

You Can Also Read: Awala Meaning In English And Healthy Recipes

What Are The Types Of Carbohydrates? 

There are usually three types of carbs- starches, sugars and fibres. Let us jump into these in detail below.

1. Starch

Starches are complex carbohydrates created by combining many simple carbohydrates. Our body breakdown the starches into sugar to use it as an energy source.

2. Sugar

Simple carbohydrates, such as sugars, are the most fundamental carbs found naturally in fruits, milk, and vegetables. They are primarily used in the production of processed meals. 

The body utilises sugar quickly, which causes the blood sugar to peak and drop suddenly. Simple sugar also gives the body an instant energy boost.

3. Fibre

Fibre is a complex carbohydrate which cannot be utilised and breakdown quickly. It keeps you full for longer, and you tend to eat less after consuming fibre-rich food.  

Fresh fruits, vegetables, nuts, and other plant-based foods are good sources of fibre. They help the body to regulate its peak blood sugar and cholesterol levels.

Health Benefits Of Consuming Carbohydrates

Carbohydrates are essential  for the daily functioning of your body. If consumed rightly, you can benefit your body with numerous health advantages. Here are some that you must consider.

1. Helps In Uplifting Mood 

Consuming carbohydrates releases serotonin, which makes people feel satisfied and full and ultimately lifts their mood. Therefore, to quickly improve your mood, it is advised to eat fresh fruits and vegetables, which are good sources of carbohydrates.

2. Increases The Fiber Intake

Foods that are high in fibre also have fibre in them that aids in intestinal system smoothness. There are two forms of fibre: soluble and insoluble, both of which give stools more volume. Soluble fibre is found in legumes and oats. Whereas insoluble fibre is found in grains, vegetables, and nuts.

3. Boosts Sleep Cycle

Carbs have a high glycemic index and low-fibre meal consumption promotes sleep. The glycemic index is used to quantify the rate of digestion.  

4. Disease Prevention

The fibre in diets high in carbohydrates aids in the prevention of diabetes and obesity. However, eating the right amount of carbohydrates and exercising regularly are both crucial.

5. Soothes The Digestive System

If taken in the proper amounts, carbohydrates can reduce the likelihood of constipation, bloating, and stomach problems and provide the stool with more volume.

6. Helps In Muscle Recovery

Consuming carbohydrates regularly promotes muscle growth and replenishes used glycogen. So for muscle gain after exercise, fruit and protein are advised to consume.

Carbohydrate Food List 

We have listed below some carbohydrate-rich foods that you can include in your diet.

  • Rice, whole grains, cereals, bread, noodles, and pasta
  • Legumes like lentils, peas and beans
  • Oranges, melons, apples, mango, banana, sapota, and berries
  • Sugary drinks, energy drinks, soda, fruit juices, and smoothies
  • Sweets, candies, and cookies
  • Peas, corn, potatoes, yam, sweet potato, and colocasia stem
  • Milk and curd

You Can Also Read: Recipes Rich In Healthy Fats Protein And Carbohydrates

Side Effects Of Consuming Excess Carbohydrates

Here we have listed the side effects of consuming excess carbohydrates. Have a look!  

1. You Can Gain Weight

Regularly consuming large amounts of carbs can result in weight gain. Eating processed foods and drinking sugary beverages, in particular, can increase the body's sugar load, harming many aspects of health.

Extra carbohydrates can result in fat storage in several bodily areas, including the arteries and the tummy, which can seriously harm your health. So, caution! Consume carbs in moderation.

2. You Can Suffer From Fatigue

When you are exhausted, eating carbohydrates gives you energy. Similarly, consuming too many carbohydrates can deplete your vitality, leaving you exhausted.

According to The National Sleep Foundation, eating high-carb foods can temporarily increase blood sugar levels and energise your body and brain for action.

But the increase is frequently followed by a swift drop in blood sugar, which depletes your energy, among other things.  

3. You Can Undergo Gastric Troubles

By consuming too many processed meals and fizzy beverages, excessive carbohydrate intake can cause the body to retain water. It can lead to gastrointestinal problems, including bloating and oedema.

4. Excessive Consumption Can Cause Cavities

Our mother always mentioned that consuming a lot of sweets would lead to cavities in the teeth, and she was right. Lots of meals high in carbohydrates feed the oral bacteria, which produce plaque and cavities.

5. You Can Crave More Carbohydrates

According to research published in the Archives of General Psychiatry, eating a lot of sweet carbs can activate areas of the brain in ways that are comparable to patterns linked to substance dependency, including drug and alcohol addiction.

Dietitian’s Recommendation 

In addition to health problems like obesity and diabetes , overindulging in carbohydrates can lead to skin problems like acne, which can lead to scarring and impair the skin's texture. 

It is fine to consume carbs in moderation according to your body's needs, but increasing your carb intake can lead to skin problems.

                                                                - Dietitian Akshata Gandevikar

The Final Say

The body needs carbohydrates to function properly because they give us the energy we need to perform daily tasks. Moreover, they have incredible health advantages that can enhance one's health. 

However, consuming too many carbohydrates has several negative side effects that can be avoided by eating a reasonable amount each day.

FAQs

1. Why do carbs cause you to gain weight?

Consuming carbohydrates raise blood sugar levels, which elevates insulin levels and drives glucose into fat cells, where it is stored as fat.

2. What type of carbohydrate are potatoes?

Potatoes are starchy carbohydrates.

3. Which carbs are beneficial for diabetes?

All carbohydrates are beneficial for people with diabetes. However, they should be ingested in moderation.

4. How many categories are there for carbohydrates?

Carbohydrates are classified into four sections: monosaccharides, disaccharides, oligosaccharides and polysaccharides.

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