CARBOHYDRATES: Our Body’s Energy-boosters

What are carbohydrates?

Carbohydrates provide all the cells in the body with the energy they need. There are two types of carbohydrates: sugars and starches. Sugars are simple carbohydrates that can be easily digested by the body and include foods like cake, soda, candy, jellies and fruits. Starches are complex carbohydrates that take longer to digest and include foods such as breads, grains, pasta, tortillas, noodles, fruits and vegetables.

Daily requirement of carbohydrates
The daily intake of carbohydrates has no set limit, but most medical experts say that 60 percent of the calories you eat every day should come from carbohydrates. The recommended daily calorie intake is 2000 calories. As such, one needs 1,200 calories or 300 grams of carbohydrates everyday. Knowing the calories and the carbohydrate grams you need will help you when reading a food label.

Carbohydrates as a source of energy

The body turns carbohydrates we eat into glucose which can be stored in the body’s tissues and muscles and used up as energy. Regular exercise helps the body store glucose more efficiently within the muscles. Stored carbohydrates in the liver and muscles are called glycogen. Excess glycogen that cannot be stored in the liver and muscles is turned into fat. Insufficient supply of glycogen can cause fatigue, muscle cramps, and poor mental function.

Quality carbohydrate choices

Eating foods that provide more nutrients and less fat and sugar is important. Here are a few tips to make better carbohydrate choices:

• Use high-fiber wholegrain cereals as part of your breakfast or whole-wheat bread for your toast.

• Drink milk to load up on quality carbohydrates. Whole milk has high fat content. Choose 1%, skim or skim milk fortified with calcium instead.

• Cut down on the amount of refined white flour products in your diet such as white bread, pizza, white pasta, and white rice. White flour has gone through a refining process that has taken away the vitamin and mineral content of these foods.

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