What are Carbohydrates ?

Compounds that contain carbon , hydrogen and oxygen atoms are carbohydrates . Hydrogen to oxygen ratio is 2:1 . They are mostly obtained from plants.Generally all sugars , starches contain carbohydrates . Certain fruits , vegetables and milk also contain carbohydrates

                                                                SOURCES
  • DAIRY PRODUCTS
          Dairy products that give carbs are milk ,yogurt and ice cream and other milk products
  • FRUITS
          Whole fruit and fruit juice such as grape fruit , apples ,blueberry , orange , bananas ,peaches grapes are rich in carbs
  • GRAINS
           Bread, rice, crackers, and cereal are good sources of carbs.
  • LEGUMES
          Beans and other plant-based proteins also are good sources
  • SUGARY SWEETS
           Cold drinks, cookies, and desserts and sweets (limit them!)

CALORIES OBTAINED

About 4 kcal /g are obtained from carbohydrates

NORMAL INTAKE OF CARBS

Normally 45% -65% calories should be obtained from carbohydrates . For example if you take 2500 calories a day , then 1100-1300 calories should be obtained from Carbs . But in Developing countries like Pakistan . people usually get 70-80% of calories from carbohydrates . This is mainly due to low prices of carbohydrate providing foods as compared to protein and lipid providing food.

                                              BENEFITS OF CARBOHYDRATES
  • PREVENT WEIGHT GAIN
Fiber is a carbohydrate that has numerous health benefits,it is slow digesting . Therefore a person must feel filled after eating less , this can help in reducing weight . Brown potatoes, almond,bean,berries contain fiber. But the intake of fiber must not be more than 25-28 Grams per day.Taking more amount might be hazardous to health
  • CANCER RISK
There are certain Carbohydrate containing foods that can reduce the risk of cancer as they contain several anti-oxidants that stop uncontrolled cell division . Onion , tomatoes are such vegetables
  • ENERGY PROVIDER
 They provide us energy faster and quicker than other foods such as protein and lipids . As they            are simple substances they are digested and absorbed quickly in the blood

                                                 EFFECTS OF OVER CONSUMPTION
  • WEIGHT GAIN     Definitely over consumption of any kind of food can lead to weight gain . If you consume too much of  carbohydrates  , then obesity main occur . Cold Drinks are such carbohydrates containing foods that must be avoided .
  • EFFECT ON ARTERIES   It may lead to the thickening of arteries , therefore leading towards myocardial infraction (heart attack)
  • DIABETES  It can leads toward diabetes type 2 condition , in which your body stops producing insulin . As  a result there is an increase in blood sugar level and you need to take insulin through injection.
CONCLUSION
Carbohydrates are essential food components , that one can't avoid , as they fulfill most of our daily food requirements . But the quantity of Carbohydrates must be taken according to the proper limit . Over intake must be avoided



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