Why Carbohydrates are Important
Many people mistakenly believe that carbohydrates, or carbs, are unhealthy. However, carbohydrates are the body's main source of energy and are actually very important for proper functioning. In fact, half the body's daily energy requirements are met by this nutrient. Found mainly in plant-based foods, carbohydrates are made of sugars, starches and cellulose. Their specific structure depends upon their type and it is this structure that determines how they will be used by the body.
Depending on their structure, all carbohydrates are categorized as either simple or complex. Simple carbohydrates provide the body with a quick burst of energy and include foods such as dairy products, fruit, baked goods and candy. Complex carbohydrates, such as whole grains and vegetables, provide the body with a steadier, longer-lasting energy source. The majority of carbohydrates in the diet should be complex with healthy simple carbohydrates such as dairy and fruit being included as well. However, simple carbohydrates with empty calories and little nutritional value should be avoided.
Dietary fibre, a type of complex carbohydrate, deserves special mention. Dietary fibre is necessary for proper intestinal health. It reduces the risk of diseases such as colon cancer, absorbs water to make waste elimination easier and adds bulk to meals, leading to satiety with lower calorie consumption. Dietary fibre also slows glucose absorption, creating a slower, steadier release of energy. Thus, while carbohydrates in general are needed by the body, dietary fibre holds specific importance.
The energy provided by carbohydrates is used within the body to fuel the muscles, brain and other organs. Though overconsumption of carbohydrates can lead to storage in the form of fat, a certain amount is vital. If there is not an adequate amount of carbohydrates for energy, the body uses protein. Thus, protein will not be used for other functions such as muscle maintenance and growth, possibly resulting in reduced muscle mass and complications of the heart, liver and other organs. To avoid this, a minimum daily carbohydrate intake of 50-100 grams must be maintained, though much higher levels are normally recommended.
In the area of diet and fitness, carbohydrate intake is critical. First of all, the metabolism may be lowered if carbohydrates removed from the diet are not replaced with an equal number of calories from another source. Exercise will become more difficult as the body's glycogen stores are quickly depleted, leaving no source of immediate energy. Finally, muscle growth becomes considerably more difficult as the body uses protein to produce energy.
Carbohydrates are important for the body as the main source of energy. They are found in a wide variety of healthy, nutritious foods and should form the basis of any diet plan. Most carbohydrates eaten should be complex carbohydrates, along with some healthy simple carbohydrates, while those such as baked goods should be avoided. This type of diet provides the energy needed to carry out major functions and successfully engage in strenuous physical activity without detrimental effects on the body's muscles and organs.