Not Just A Source Of Energy, It's 6 Good Carbohydrates For The Body

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Carbohydrates include essential nutrients for the body that has a primary function as the body's main energy ingredient. This nutrient is divided into two forms, namely simple carbohydrates such as sugars and complex carbohydrates that can be found in a variety of staple foods. Although today many people who tend to limit their carbohydrate intake so that their diet is successful, there are still many carbohydrate benefits for the body that probably not many people know. So what exactly are the benefits of carbohydrates for the health of the body?

Various benefits of carbohydrates for the body, other than as an energy source

1. Provide the stored energy

Not only be the main source, carbohydrates will also be stored as energy reserves. If you eat carbohydrates, but the body feels the energy needed is enough, then the excess glucose will be stored in the liver in the form of glycogen.

The liver contains about 100 grams of glycogen, which can be released into the blood to energize throughout the body and helps maintain normal blood sugar levels between meals.

Glucose reserves are also present in the muscles, called muscle glycogen. But unlike glycogen in the liver, the glycogen in your muscles can only be used by muscle cells. This glycogen is used during high intensity exercise for a long time. Each muscle glycogen varies, but about 500 grams.

If you already meet the required glucose and your glycogen saving is full, your body can turn excess carbohydrates into triglycerides and store them as fat.

2. Helps maintain muscle mass

Storage of glucose reserves in muscles, is very important for muscle health. When one day the body lacks glucose, the muscle must keep working because your daily activities certainly use the muscles of the body. Well, at that time the muscle glucose reserve is needed and the muscles will not lack of energy at the time.

If the glucose reserve in the muscle is exhausted, then the muscle will take the protein to be energy. The process of converting protein into this energy will affect the muscle mass of the body. Protein is a very important muscle mass builder, when protein continues to be used then the muscle mass of juha will decrease.

Of course, this is not a good body process, because muscle cells are essential for body movement. Loss of muscle mass is associated with poor health and a higher risk of death.

Eating at least some carbohydrates in the diet is one way to prevent the loss of muscle mass associated with this famine. This carbohydrate will reduce muscle damage and provide glucose as energy for the brain.

3. Improve digestive health

Not many people know if fiber belongs to the carbohydrate group. Yes, the fiber you consume from these vegetables and fruits is good for your digestive system.

The fibers are divided into two ie soluble fiber and as well as insoluble in water. Water soluble fiber is found in nuts and inside of fruits and some vegetables. As it passes through the body, the fiber will absorb water and change its shape to gel.

Soluble fiber can increase the consistency of the stool and increase the frequency of defecation for people with constipation or constipation. In addition, soluble fiber also reduces tension and pain associated with bowel movements.

Meanwhile, insoluble fiber in water will pass directly through the digestive system and not blend with water. Therefore, most of the water insoluble fiber can help the movement of impurities in the intestine. This type of fiber is found in grains and vegetables. Eating enough insoluble fiber can also protect against gastrointestinal diseases.

4. Improve heart health and manage diabetes

Perhaps most people think that carbohydrates are the enemy of diabetes and other chronic diseases. But in fact, one of the benefits of complex carbohydrates is to improve heart health and manage diabetes.

Eating lots of refined carbohydrates is very detrimental to your liver health and can increase your risk of diabetes. However, eating foods that contain lots of fiber can be beneficial for heart health and blood sugar levels.

Because the soluble fiber passes through the small intestine, it binds bile acids and prevents them from being reabsorbed. To make more bile acids, the liver uses the cholesterol that should be present in the blood.

A study showed that consuming 10.2 grams of soluble fiber supplement called psyllium every day can lower LDL cholesterol by seven percent.

The results of another study summarized from 22 studies calculated that the risk of heart disease may decrease around nine

The results of another study summarized from 22 studies calculated that the risk of heart disease could decrease by about nine percent for every additional seven grams of dietary fiber consumed per day.

In addition, fiber does not increase blood sugar as simple carbohydrates. In fact, soluble fiber helps delay carbohydrate absorption in your digestive tract. This can make blood sugar levels lower after eating.

Fiber foods reduce blood sugar levels in people with prediabetes as well as people with type 2 diabetes.

5. Controlling weight

Carbohydrates are often blamed for being able to gain weight, but the fact is carbohydrates are very important for controlling healthy weight.

Fiber-rich foods add to your diet, making you feel full faster and satisfying your appetite for longer. High fiber foods are generally low in calories too, so getting enough fiber can help you lose weight.

It is important for you to know the type of carbohydrates you consume. To obtain more optimal benefits, need to increase the type of carbohirat complex and reduce the type of simple carbohydrates.

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