Why do we need carbohydrates

Carbohydrates are the main suppliers of the body’s energy. During digestion, starches and sugars, the principal kinds of carbohydrates, are broken down into glucose, better known as blood sugar.
This blood sugar provides the essential energy for our brain and central nervous system.
You need carbohydrates in your daily diet so that vital tissue-building protein is not wasted for energy when it might be needed for repair.

Don’t be too down on carbohydrates. They’re as important for good health as other nutrients—and gram for gram they have the same 4 calories as protein. Though no official requirement exists, a minimum of 50 g. daily is recommended to avoid ketosis, an acid condition of the blood that can happen when your own fat is used primarily for energy.

Carbs on the Glycemic Index

All carbohydrates are not equal when it comes to their ranking on a scale known as the glycemic index, a calculation based on how fast and how high blood glucose is elevated after a particular food is eaten. Foods with a high glycemic index are carbohydrate-rich (high in sugar and starch), and allow glucose to enter the bloodstream quickly. There’s nothing wrong with glucose (it’s the fuel used by every cell in the body), but to process it, the pancreas has to produce insulin. The more high glycemic foods you eat, the harder your pancreas has to work.  And if it has to work too hard too often, it can wear down and diabetes can result.

Additionally, high glycemic refined carbohydrates cause a surge in blood sugar and, consequently, insulin; insulin then turns all the extra glucose into fat. This is why so many low-fat and no-fat foods are still making so many Americans fat.
The key to keeping healthy and trim is replacing high-glucose starches with slowly digested high-fiber carbohydrates. To score high nutritionally, look for foods on the low glycemic index.

HIGH GLYCEMIC FOODS

You should decrease high glycemic foods in your daily diet.
Avoid consumption too much next foods:
• Refined white sugar
• Snack candies, cakes, and cookies
Potato chips, pretzels, and related snacks
• White-flour pastas
• Instant rice
• Bagels
• Potatoes
• Carbonated soft drinks

LOW GLYCEMIC FOODS

Enlarge consumption foods with low glycemic index:

• Whole-grain pasta
• Hard beans—pinto, soy, tepary, mung
• Whole-wheat bread
• Oatmeal, bran
• High-fiber fruits and vegetables
• Soy products

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