Understanding Types of Carbohydrates and Their Benefits, Which is the Healthiest?

Kapanlagi.com - Carbohydrates have long been associated with weight gain. It's no wonder that most people who are on a diet tend to avoid carbohydrates. However, carbohydrates are actually one of the important nutrients that the body needs. These nutrients can be found easily in various foods. Nevertheless, it is important to consume carbohydrates in moderation and not excessively. Carbohydrates themselves have benefits, one of which is to increase energy, making them essential for carrying out various daily activities.

Based on their types, carbohydrates can be divided into two forms: simple carbohydrates and complex carbohydrates. Generally, simple carbohydrates only contain basic sugars that are easily digested and absorbed by the body. On the other hand, complex carbohydrates have longer sugar chains, which require a longer time to digest. Natural sources of carbohydrates that are easily found include grains, legumes, nuts, fruits, vegetables, and milk. Now, let's take a look at the main types of carbohydrates in food that you need to know. Curious? Check out the complete review below.

1. Pati

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The first type of carbohydrate is starch. The carbohydrates found in this food come from plants such as vegetables, legumes, and grains. Starchy carbohydrates can be found in flour-based foods such as pasta, bread, and also starch. It is known that starch is digested more slowly by the body because it has a more complex structure than simple carbohydrates. So, when you eat rice, bread, or other complex carbohydrates, your blood sugar levels will increase in a matter of moments.

This type of carbohydrate will also cause your blood sugar levels to rise although not as quickly as sugar. So, if you consume too much staple food, your blood sugar can still become uncontrollable. Therefore, starch should be consumed according to the required amount. So, you should consume rice, pasta, bread, or other types of starch in sufficient portions according to your needs.

2. Sugar

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Sugar is one type of carbohydrate. However, it is important to note that not all sugars are carbohydrates. Sugar can be obtained naturally from various foods. The sugar found in fruit is called fructose, the sugar in milk is called lactose, and granulated sugar is called sucrose. On nutrition labels, the total weight of sugar includes both natural and added sugars.

There are many different names for sugar. Examples include table sugar, brown sugar, syrup, honey, beet sugar, cane sugar, sweeteners, powdered sugar, raw sugar, turbinado, maple syrup, high fructose corn syrup, agave syrup, and cane syrup.

3. Dietary Fiber

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Next, another type of carbohydrate that you need to know is fiber. This complex carbohydrate comes from plants. Good sources of fiber include whole wheat bread, legumes, and some vegetables that are eaten with their skin. Unlike other types of carbohydrates, fiber does not have a negative impact on blood sugar. In fact, according to several studies, fiber actually helps control blood sugar levels.

When fiber enters the body, it is not broken down as a carbohydrate. Therefore, no carbohydrates or calories are absorbed. This is what makes fiber not contribute to weight gain and keeps blood sugar levels normal.

4. Benefits of Carbohydrates

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Carbohydrates are indeed a source of energy for the body. When you consume carbohydrates, there are several benefits as follows.

Energy Source

As mentioned above, carbohydrates are very good for the body as an energy source. Because every day you do activities, of course, you also need energy. Well, this energy is obtained from carbohydrates that are digested and processed into glucose to obtain energy.

Meeting Calorie Needs

Furthermore, the benefits of carbohydrates are to meet calorie needs. However, it is important to note that you still have to pay attention to your portion of food so as not to exceed the calories in your body. In fact, consuming calories will be even better if the carbohydrates you choose have a high fiber content, such as brown rice, legumes, and whole wheat bread. In addition, several studies have shown a decrease in the risk of obesity and diabetes by consuming grains and high-fiber carbohydrates.

Reducing the Risk of Disease

Consuming carbohydrates can also reduce the risk of disease. You can consume legumes and vegetables. Because the fiber in these carbohydrates can help relieve constipation. According to several studies, consuming fiber also reduces cholesterol levels in the blood.

Those are the types of carbohydrates along with their benefits. Actually, in healthy individuals who do not have any diseases, all types of carbohydrates are needed by the body. However, they still need to be consumed within normal limits. Because the daily carbohydrate needs of each person vary depending on age, gender, and physical activity. Hopefully, this is useful.

(kpl/dtm)