Carbs 30 – 60% :-
What’s most important is the type of carbohydrate you chose to eat because some sources are healthier than others. The amount of carbohydrate in the diet – high or low – is less important than the type of carbohydrate (see below) in the diet. For example, healthy, whole grains such as whole wheat bread, rye, barley and quinoa are better choices than highly refined white bread or French fries.
Role of Carbs
The role of carbohydrates is to provide energy, as they are the body’s main source of fuel, needed for physical activity, brain function and operation of the organs. All the cells and tissues in your body need carbs, and they are also important for intestinal health and waste elimination. Once in the body, carbohydrates are easily converted to fuel.
How the Body Uses Carbs
The digestive system changes carbohydrates into glucose, also known as blood sugar. Some glucose is used for energy and the rest is stored in the liver and muscles for later use. As your blood sugar rises, your pancreas pumps out more and more insulin, a hormone that tells cells to absorb glucose for energy or storage. As cells absorb the glucose, blood sugar levels begin to fall, which signals the pancreas to start making glucagon, a hormone that tells the liver to release stored glucose.
Types of Carbohydrates
The two types of carbohydrates are simple and complex.
Simple carbohydrates, also called simple sugars, include sugars founds in fruits, vegetables and milk, as well as sugars added during food processing.
Complex carbohydrates, also called starches, include whole-grain breads and cereals, starchy vegetables and legumes. Most complex carbs contain fiber, which helps digestive health and increases satiety, reducing overeating and weight gain. Additionally, high-fiber foods help lower cholesterol and decrease the risk of heart disease.
Because some types of carbohydrates are better for your health than others, choose your carbohydrates wisely:- buy fresh, frozen and canned fruits and vegetables without added sugar instead of fruit juices and dried fruits, which have more calories. Also, opt for whole grains over refined, which are stripped of the parts of the grain that contain many nutrients.