The human body needs energy to build its muscles and cells, and to carry out its daily activities, carbohydrate foods that the body gets from foods are fuel that provide the body with the energy it needs.
There are many types of carbohydrate foods that any healthy diet should contain, and they are what we will talk about in this article, hoping you will benefit from well.
What are carbohydrates?
Carbohydrates or starches are one of the elements necessary for the body to carry out its activities and work and for growth, as the body converts carbohydrates into simple sugars that are easy to digest, providing the body with the energy required for it to carry out its activities, and in the event that the human consumption of carbohydrates is in excess of his needs, the body stores it in the liver to resort to it when needed.
Types of carbohydrates
Carbohydrates are classified into two types:
- Simple carbohydrates: They are found in fruits such as pineapples, strawberries, apples, grapes, bananas and vegetables such as spinach, carrots and eggplant in the form of simple sugars, in addition to milk, cheese and their derivatives.
- Complex carbohydrates: They are found in legumes such as chickpeas, lentils, whole grains, and some types of fruits, potatoes, rice, and sweets such as cakes and honey, and this type of carbohydrate converts starch into glucose that provides the body with energy to do its work.
Types of carbohydrates (sugars) can also be classified as follows:
- Glucose: It is the simplest type of sugar and is called blood sugar. It is found in foods such as potatoes and pasta.
- Fructose: It is the sweetest type of sugar, and is found in fruits and honey.
- Galactose: It is a sugar made from the milk sugar produced by the human glands.
- Mannose: It is the link between sugars and protein, and is found in egg white.
- Inositol: It is called muscle sugar, due to its presence in the muscles, liver and heart, and it is also found in meat.
Sources of carbohydrates
The sources of carbohydrates can be classified as follows:
Animal sources: Carbohydrates are known in the form of lactose, and are found in cheese, milk and their derivatives.
Vegetable sources: Carbohydrates are known in the form of glucose and sucrose, and are found in fruits, sweets, vegetables, whole wheat and rice.
Carbohydrates are found in a large number of foods, and their presence varies in each of them, but the most foods containing carbohydrates are:
- Chickpeas: The percentage of carbohydrates in a cup of chickpeas is 35 grams.
- Apples: The carbohydrate content of an apple is 27 grams.
- Potatoes: The percentage of carbohydrates in a potato is 24 grams. It should be noted that sweet potatoes contain a greater amount of carbohydrates compared to regular potatoes.
- Whole wheat: The percentage of carbohydrates in whole wheat bread is 13 grams
- Raisins: The percentage of carbohydrates in a cup of raisins is 33 grams.
- White and brown rice, oats, barley, and bulgur
- Buckwheat: The proportion of carbohydrates in relation to its nutritional composition is estimated at 20%
- Bananas: The proportion of carbohydrates in relation to its nutritional composition is 23%
Legumes like peas, lentils, and beans
What is the importance of eating carbohydrate foods?
A person cannot stop eating carbohydrate foods for the following reasons:
- Carbohydrates give the body cells the energy they need to function, in addition to important fiber, minerals and vitamins.
- Carbohydrates activate the work of the nervous system, as the brain depends on carbohydrates in its work, and in the event of a lack of them, a group of problems such as lack of focus, attention and inability to think will result.
- The consumption of carbohydrates prevents the consumption of protein in the body that is used in the event of a carbohydrate deficiency, and this affects the building of muscles and body tissues that depend on protein.
In the end, it is worth noting the need for moderation in eating foods that contain carbohydrates, according to the needs of each person, which varies according to gender, age and physical activity, because consuming large amounts of carbohydrates causes great health problems such as obesity, diabetes or other health problems .