Health
What are carbohydrates and what does it do?


Types of Carbohydrates
- Sugars: Simple carbohydrates found in foods like fruits, dairy products, and sugary snacks.
- Starches: Complex carbohydrates found in foods like grains, legumes, and starchy vegetables.
- Fiber: A type of complex carbohydrate found in plant-based foods like fruits, vegetables, and whole grains.
Functions of Carbohydrates
- Energy Source: Carbohydrates are broken down into glucose, which is used by cells for energy.
- Structural Role: Carbohydrates are part of the structure of cells, tissues, and organs.
- Glycogen Storage: Excess carbohydrates are stored in the liver and muscles as glycogen.
Importance of Carbohydrates
- Brain Function: Carbohydrates are the primary source of energy for the brain.
- Physical Performance: Carbohydrates provide energy for physical activity and exercise.
- Digestive Health: Fiber, a type of carbohydrate, promotes digestive health and prevents constipation.
Food Sources of Carbohydrates
- Grains: Bread, pasta, rice, and cereals.
- Fruits: Fresh, dried, or juiced fruits like apples, bananas, and berries.
- Vegetables: Starchy vegetables like potatoes, corn, and peas.
- Legumes: Beans, lentils, and peas.
- Dairy Products: Milk, cheese, and yogurt.
Daily Carbohydrate Needs
- Adults: 45-65% of total daily calories should come from carbohydrates.
- Athletes: 55-65% of total daily calories should come from carbohydrates.
Carbohydrate Quality Matters
- Choose Whole Grains: Whole grains like brown rice, quinoa, and whole-wheat bread provide more fiber and nutrients.
- Limit Added Sugars: Limit foods with added sugars like sugary drinks, baked goods, and candy.
- Focus on Fiber: Aim for 25-30 grams of fiber per day from sources like fruits, vegetables, and whole grains.
Functions of Protein
- Building and Repairing Tissues: Protein is essential for building and repairing tissues, including muscles, bones, skin, and hair.
- Producing Enzymes and Hormones: Protein is necessary for producing enzymes and hormones that regulate various bodily functions.
- Maintaining Fluid Balance: Protein helps maintain fluid balance in the body by regulating the amount of fluid in cells.
- Supporting Immune Function: Protein is necessary for the production of antibodies that help fight off infections.
Types of Protein
- Animal-Based Protein: Found in animal products like meat, poultry, fish, eggs, and dairy.
- Plant-Based Protein: Found in plant-based foods like legumes, beans, lentils, tofu, and tempeh.
Food Sources of Protein
- Lean Meats: Chicken, turkey, and fish.
- Legumes: Beans, lentils, and peas.
- Nuts and Seeds: Almonds, chia seeds, and hemp seeds.
- Dairy: Milk, cheese, and yogurt.
- Eggs: Rich in protein and essential amino acids.
Daily Protein Needs
- Adults: 0.8-1.2 grams of protein per kilogram of body weight per day.
- Athletes: 1.2-1.6 grams of protein per kilogram of body weight per day.
Benefits of Adequate Protein Intake
- Muscle Growth and Repair: Protein is essential for building and repairing muscle tissue.
- Weight Management: Protein can help with weight loss and maintenance.
- Bone Health: Protein is necessary for maintaining strong bones.
- Immune Function: Protein is necessary for the production of antibodies that help fight off infections.
Risks of Inadequate Protein Intake
- Muscle Loss: Inadequate protein intake can lead to muscle loss and weakness.
- Fatigue: Protein is necessary for energy production, and inadequate intake can lead to fatigue.
- Poor Wound Healing: Protein is necessary for wound healing, and inadequate intake can impede the healing process.
- Immune Dysfunction: Inadequate protein intake can impair immune function, making it harder to fight off infections.