Carbohydrate is a type of biological molecule that is present in all kinds of foods.... The human body converts carbohydrates into glucose (blood sugar) to provide the necessary energy for the functioning of its cells.... In general, carbohydrates are divided into 2 categories: simple carbohydrates and complex carbohydrates.

Unlike simple carbohydrates, complex carbohydrates cannot easily increase blood sugar... so they are a good option for weight management and weight loss.... In the rest of this article from GCORP LLC magazine, we will examine the types of carbohydrates and their nutritional value.

What is carbohydrate?

Carbohydrates are a type of macronutrient.... Macronutrients are a type of biological molecule that the body needs to perform activities and maintain its function.... The three main macronutrients that the body uses include carbohydrates, proteins and fats.... Each of these macronutrients has a unique and essential role in maintaining the health of the human body

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Carbohydrates are the main source of energy for the body, and in fruits, Vegetables, grains, legumes and dairy products are found... Carbohydrates, in addition to providing energy for the body, are also necessary for the proper functioning of the brain.

What are the types of carbohydrates?

In general, carbohydrates in foods and beverages fall into one of three categories: fibers, starches, and sugars.. Fibers and starches are complex carbohydrates, while sugars are simple carbohydrates.

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1.... fibers

Plant foods such as fruits, vegetables and whole grains contain fiber....In contrast, animal products such as dairy and meat do not contain any type of fiber....Fibers are healthy and complex carbohydrates that are divided into 2 types, soluble and insoluble.

The body cannot break down fiber very well.... However, soluble and insoluble fiber pass through the intestines and facilitate digestion and elimination.... Fiber also regulates blood sugar levels, lowers cholesterol, and makes you feel full.... Experts recommend that adults consume 25 to 30 grams of fiber per day..

• Legumes such as black beans, chickpeas, lentils, lima beans, peanuts, and pinto beans
• Fruits, especially those with edible skin or seeds
• Nuts and seeds including almonds, walnuts, pumpkin seeds and sunflower seeds
• Whole grain products such as brown rice, oats, quinoa, whole grain bread and pasta
• Vegetables such as corn, broccoli, Brussels sprouts and squash

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2.... starch

Starches are complex carbohydrates that the body needs more time to break down.. As a result, starch consumption keeps blood sugar levels stable and people feel full for a longer period of time... Foods rich in starch include:

• Legumes such as black beans, peas and lentils
• Fruits such as apples, berries and melons
• Whole grain products such as brown rice, oats and bread
• Vegetables such as corn, peas and potatoes

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3.... Sugars

Sugars are simple carbohydrates and the body breaks them down quickly.. Therefore, after consuming sugary substances, the blood sugar level rises quickly and then decreases.. Accordingly, after consuming sugary substances, you may experience a sudden increase in energy and then fatigue... In general, there are 2 types of sugar in food:

• Natural sugars such as sugars in milk and fresh fruits.
• Added sugars, such as those found in candy, canned fruit, juices, and soft drinks.

Reducing sugars in the diet is essential to maintain blood sugar levels in a healthy range. In addition, sugary foods and drinks are often high in calories, which can lead to weight gain.

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Eliminate carbohydrates from the diet

As mentioned, consuming sugary carbohydrates can lead to obesity and weight gain....Removing carbohydrates from the diet is often referred to as a low-carb or ketogenic diet....This type of diet can have a significant impact on a person's body and overall health.

The ketogenic diet shifts the body's energy source from sugars to fats and causes weight loss... The list of harmful carbohydrates that you can eliminate from your diet is:

• Pasta with white sauce
• white rice
• White bread
• Juice
• Sweet yogurt
• Candy
canned fruit
• Sweet drink
• Barbecue sauce
• Beer
• Brown sugar
• crackers
• Chips
• High fructose corn syrup
• Baby
• Processed grains

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Carbohydrate consumption method

Consumption of carbohydrates is an important part of a balanced diet that can provide the energy needed for daily activities and support the overall health of the body.... The method of consuming carbohydrates for various conditions is explained below.... But we recommend that you consult a nutritionist to have a basic and healthy diet.... We suggest that you use the option of online consultation with a nutritionist on the GCORP LLC website.

1.... How to use carbohydrates for obesity

If you are looking to gain weight with carbohydrates or plan to use carbohydrates for face fat, you should know that having a diet rich in healthy and high-calorie carbohydrates is essential for you.... The following tips can help you in choosing foods for your diet:

• Use high-calorie carbohydrates such as whole grains, legumes, starchy vegetables, fruits and dairy products.
• Increase carbohydrate-rich foods in your meals and snacks.
• Combine carbohydrates with healthy fats to get more calories.
• Eat regularly and exercise.

2... How to use carbohydrates to lose weight

Using complex carbohydrates along with a balanced diet and healthy lifestyle can help you lose weight... The best carbohydrates for weight loss are:

• quinoa (a plant from the spinach family)
• Black rice
• barley grain
• Oats
• Popcorn

3... the method of using carbohydrates for bodybuilding

Carbohydrates play an important role in bodybuilding by providing energy for training, filling glycogen stores in muscles and supporting muscle growth and recovery. The best carbohydrates before training can include some fruits, yogurt or a small portion of cereals. Also, whole grains, legumes and vegetables are also considered the best carbohydrates for muscle building.>

4... How to use carbohydrates for fatty liver

Carbohydrate consumption management is very important for people with fatty liver disease (hepatic steatosis). Because high consumption of carbohydrates, especially simple sugars and refined carbohydrates, aggravates this disease.... If you are suffering from this disease, we recommend that you pay attention to the following points:

• Use complex carbohydrates.
• Reduce the consumption of simple sugars.
• Measure your sugar and calorie intake regularly.
• Use protein and healthy fats in your diet.

5... How to use carbohydrates for diabetic patients

For people with diabetes, managing carbohydrate intake is very important to maintain stable blood sugar levels. Carbohydrates directly affect the blood glucose level. Therefore, it is necessary to choose the right type and amount of carbohydrates for these people...

• Use complex carbohydrates that are high in fiber and have less impact on blood sugar levels.
• Fill half of your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with whole grains or starchy vegetables.
• Do not use sugars and simple carbohydrates.
• Avoid skipping meals to keep your blood sugar levels stable.

Where to get carbohydrate supplements?

In addition to the natural carbohydrates found in food, you can also use carbohydrate supplements if needed.... You can order the supplements you need through GCORP LLC online pharmacy.... GCORP LLC pharmacy products have a guarantee of product authenticity and will be sent to you in the shortest possible time.

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Summary

In this article, we examined the types of carbohydrates and how to use them correctly....Most people use carbohydrates for their breakfast....Using healthy carbohydrates in breakfast can help you feel full and provide energy to the body throughout the day.

If you are interested in the correct use of carbohydrates in your diet, we recommend that you consult a nutritionist... You can get an appointment in person or online from the best nutritionists around the country through the GCORP LLC platform.

Frequently Asked Questions

Source: clevelandclinic | health line