Diet Carbohydrates Nutrition

Carbohydrates are the area of Nutrition that we will be pursuing in this article today. It is a fact that our bodies cannot survive without Carbohydrates in nutrition intake. Because of Carbs. Is one of the driving force in the building of energy in the sphere, we will have to take the inclusion of Carbohydrates in our daily diet as necessary.

Because of the importance of energy in the body, we are looking at some of the facts that everyone should observe and ensure to know about Nutrition. Nutrition provides power or nourishes the organization in some ways.

A healthy diet provides all of the nutrients your body needs without excessive calories. The type of sugar that you eat, your balances of calories and absorption of minerals are essential elements that determine whether you get the nutrients that your body needs.

Carbohydrates are essential

Carbohydrates are your body main energy source. During digestion, carbohydrates break down into glucose, which is absorbed into cells whit the help of insulin.

Most of the calories which amount to 45 to 65 per cent should come from carbohydrates which provides four calories per gram. 44-77 grams if you follow a 2000 -calories diet you should consume 225 -325 grams of carbs each day.

Your body uses the carbohydrates that it needs right away and then converts the excess into glycogen, which is a complex type of polysaccharideCarbodrate. When Carbohydrates are not available Glycogen is quickly converted to Glucose for immediate energy use. Typically your Liver and muscles store enough Glycogen to fuel up to two hours of vigorous activity.

Fiber is a Carbohydrate

The grain is a type of complex Carbohydrate, but it does not break down into Glucose and therefore does not provide calories. Only plant foods provide Fiber. Soluble Fiber is the soft parts of fruits, vegetables and certain grains that slows digestion.

However, there is Insoluble Fiber which is the tough skin of plant food that is difficult to chew speeds up digestion and relieves constipation. Most Fibrous foods have some of each typ[es of Fiber.

Some Fats are good

All Fats have nine calories per gram. But not all Fats are created equal. Monounsaturated and polyunsaturated fats from vegetable oils, Avacodos, nuts, and cold water Fish, protects the heart and Can lower the risk of type 2 diabetes.

You should avoid harmful saturated and trans Fats that can damage your heart. Keep your fat intake to 20 to 35 percent of your total calories which amounts to 44 to 77 grams for a 2,000 Calories diet.

Protine Provides Energy

Protine is a structural component of muscle tissues, organs, and cell walls, but it also acts as a backup source of energy when Carbohydrates and Fat are not available. Like Carbohydrates; protein has four Calories per gram.

Between ten to thirty-five percent of your calories should come from protein depending on your activity level. If you follow a two thousand Calories diet, your body needs fifty to one hundred seventy-five grams of protein each day.

Calories Inbalance is Equal to Weight Gain.

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It takes three thousand five hundred calories to equal one pound of body weight. Gaining weight means that you are consuming more Calories than your body can burn.

Cutting just two hundred fifty Calories from your daily diet can result in you losing one pound of body weight in as little as two weeks.

Not All Sugars are Bad

As we all know Sugar has a bad reputation, but not all sugars are harmful. Fruits have Suger in the form of Fructose so as Milk has sugar in the way of Lactose. These naturally producing sugars from whole foods are a part of a healthy diet.

The Sugars that you need to avoid are sucrose, Dextrose, maltose, as well as other added sweeteners. These are some types of sugars that are attached to processed foods which are often low in nutrients.

Plants Calcium absorbs poorly

Some dark green vegetables such as Spinach, Kale, and Broccoli are high in Calcium but have poor bioavailability. These foods contain phytic acid and oxalic acid that inhabit some of the Calcium absorptions.

You should not rely on plant foods to meet your Calcium intake. Daily meals are some of your best options for highly bioavailable Calcium.

Sodium, not as bad as you think

Every person needs some Sodium in the daily diet, to maintain fluid balance, which is an essential product for normal heart function. There may be some occurrence of a problem with Sodium when you over consume the product.

Excessive Sodium intake causes the body to retain water which causes the heart to work harder. Over time an overworked heart will become a health risk for heart disease. You are responsible for protecting your heart by keeping your Sodium intake to less than one thousand five hundred milligrams per day.

Not All Iron is alike

Iron from dark green vegetables, such as Beans, Lentils,  and some other plants foods is called nonheme Iron. It is harder to absorb than heme irons from animal foods.

As with Calcium, specific components in plants inhabit some of the none-heme Irons absorptions. Including vitamin C-rich foods, such as Strawberries, Oranges, Broccoli in your diet, helps your body to absorb nonheme Iron more efficiently.

Fact about Nutrition

Nutrition is much more than a stomach filler. Diet is the Science that interprets the interaction of nutrients and other substances in food about maintenance, growth, reproduction, health, and disease of an organism.

Nutrition includes food intake, absorption, assimilation, Biosynthesis, catabolism, and excretion. Proper nutrition is the gateway to good physical and mental health. Therefore, eating a balanced diet is an essential habit for maintaining good health for all.

The quality and amount of food that you eat will affect how your body functions and the way how you feel. Thus, nutrition incorporates growth, and repair of body tissues, and building body tissues. No one food will provide your body with the right amount of nutrients. But by combining foods from multiple food groups, you can supply your body’s daily nutritional needs.

I will conclude by asking you. If you find helpful information in any way from this article, and you have something useful that you want to add, please feel free to add it in the comment section below. Your input will be much appreciated. Thank you.

 

  1. Your article has some fantastic and very important information which we should all know, as you say it is our responsibility to look after our body and heart health. Reading this has made me want to begin a diary to track my daily intake and check I am all balanced. 

    You really know your stuff here. Thanks for sharing.

    • Hi Dianne; thanks for your comment. Human and Social Biology was one of my favourit subjects at School. While at the same time I would barrow books from some of my family members who are in the medical field when they are out and hide them in my room to read when I get the chance.

      It is better if you eat moderate and check how your body feels how your skin and hair both feels and look

  2. Hi Dorcas

    Thank you for a very informative article – much appreciated.

    I especially appreciated the statistic that it takes 3,500 calories to equal 1 pound of body weight…and how we can lose about one pound of weight over a week if we reduce our calorie intake by just 250 calories.  That’s both enlightening and encouraging.

    I was wondering if you have any views on the high protein, almost-no-carbohydrate diets…like the Ketogenic Diet and Atkins Diet?

    Thanks

    David

    • Hi David; thanks for your comment. I know of a fact that too many calories is harmful to the body especially if you reach thirty five years old. Weight gain sets in and at that juncture, lowering the Calories intake do not reduce the weight.

       You will need to take some other measures. I am glad that you are both enlightened and encouraged. In every thing I learn that “Too much of one thing is good for nopthing”. If you take too much protein in your diet you will some day pay for it with your health.

      I advice you to be moderate in everything that you are doing including your eating.

      Dorcas

  3. There is A LOT of information here. Is there a way to break it up better. You have a affiliate items along the way, but I wondering if pictures of specific foods might help? This wasn’t hard to read, your writing was very clear and informative. But, I’m not going to lie. I had to get up, stretch, pour myself a cup of coffee, etc., before sitting down to finish. 

    Your writing is not boring, and the information is important. It just seems like a lot at one time. I don’t know if it could be broken into two posts or if there is another way to make it easier to read through.

    • Hi Kelli; thanks for your comment; I must confess that I am not good at transferring the pictures from my phone to my Desktop and posts. However two reasons for me to write such lengthy post is because writing is my passion and in the training I was encourage to write contents of  fifteen hundred to two thousand words.

      I am sorry that you are not living near to me. If you were, I would get you to enjoy reading lenghty articles and writing lenghty posts as well. Human and Social Biology is one of the Subjects that I major in.

       As also I used to steel away and hide in my room some family members who are in the medical field text books so I could study them while they are out. I have a good memory also.

       Thanks for reading my post until you gets exhausted. I am sure there is something that you have taken from the post that is beneficial to you now and in years to come.

  4. Very accurate information I must say. 

    Our diet must at least include the 3 basic food groups: carbs, fats and proteins to ensure that our body will get the necessary nutrition it needs in order to function properly. However, these days, because of all the information on the internet about how carbohydrates and sugar are the major causes of obesity, weight gain and health complications, people are now excluding them in their diet. They are now resorting to high protein or high fat kinds of diet regimen and low to almost nothing amount of carbs.

    I personally think that we can eat all these kinds of food; they just need to be taken in moderation. As you mentioned, calorie imbalance is the cause of weight gain. By the way, you said something about how not all sugars are bad. I can’t drink black coffee or plain tea, but as much as possible I am trying to stay away from refined sugars, what are the healthy alternatives to sugar that you recommend?

    • Hi Alice; thanks for your comment.You and I need to digest the basic food group daily which include Carb. Protein and fat. If we have respect to our health we will learn to be moderate in our eating habit.

       If we eat over much of any of the essential foods we will inturn pay for it with our health. While it is unwise to follow all the diatery instructions that are coming to us these days. 

      As adults, we need to take dietary precautions whith the foods that we stock into our stomach. While some foods look smell and taste is hard to resist,we know that they are only stomach fillers. They are delicious but not nutritious. Everyone can avoide them if they want to.

      Good Sugar can be found in Honey and fruits. However, over much sweet fruit can increase body weight. and by now, we should know that many fats are enemy to the heart. As they enhance the bad cholestral. My advice to all fellow human being, is eat right, stay healthy live long.

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