The body requires a dose of daily carbohydrate for its efficient functioning. The three major macro nutrients required by the body are carbohydrates, fat, and protein. Of these, carbohydrates are mainly used by the body to produce energy, and are therefore very important in a balanced diet.
Typically, at least a third to half of the calories in a balanced diet should come from carbohydrates. You should consume more complex carbohydrates and less simple carbohydrates: complex carbohydrates are digested slowly by the body and provide an ideal source of energy, while simple carbohydrates give you instant energy, as they are digested very speedily.
Opt For Low GI
One way of judging the right carbohydrates is to find out their glycemic index. The simpler the carbohydrate, the higher its glycemic index will be. Typically, a healthy diet should have more foods with lower glycemic indices so that the calories consumed are slowly converted to energy, and they are stored in the body for this purpose.
The energy source for muscles is called glycogen, which is stored in the liver. Glycogen comes from carbohydrates in the form of glucose. The daily carbohydrate intake is recommended as 450 g for a person weighing 150 lb. Women can make do with a lesser quantity (300 g). This gives a simple multiplier of 3 for men and 2 for women, and the calculation can be made based on the body weight.
Choose Carbs With Fiber
The best way of eating carbohydrates is to combine them with fiber. This combination helps to make the system healthier by improving the immune system. Fiber also helps regulate the digestive system, and it will keep you fuller for longer. Â
Eat Smaller Meals
Divide the carbohydrate intake into 6 helpings per day. This will help to keep the body fat in balance, as eating too much carbohydrate at one time tends to increase the fat in the body. If you eat a lot of carbohydrates and the body has no way of converting this to energy because of inactivity, the carbohydrates may get converted to fat. Control your intake of simpler carbohydrates like sugar and white bread.
By spreading out your carb intake, your body will have a constant source of energy, which is required for your daily routine. Carbohydrate intake is also best at breakfast time, because this is when the blood sugar levels are low and the body needs to replenish its depleted levels.
Set up your daily carbohydrate goals depending on your lifestyle, and see that you consume them regularly so that you are always in good health.