SIAHMSR Wellness

Healthy Carbohydrates- whole grains

Carbohydrates are energy giving food nutrients. The healthy carbs are essential for proper metabolism of the body which are present mostly in whole grains.

written by Dr.SanjanaV.B [P]

Director SIAHMSR

Carbohydrates

 The carbs are present in almost all the foods and drinks we consume every day; however, it is not necessary that they would be healthy always. Consuming healthy carbs in optimum range is crucial for healthy living and longevity.

  Carbohydrates are energy providers for almost all the cells and tissues of human body. They can be classified into simple and complex sugars. Glucose and fruit sugar fructose are examples for simple sugars. The fibers and starch come under the category of complex sugars. Starch is found mostly in cereals, corns, pasta and potatoes. Digestive enzymes in human body can divide starch into simple sugars.

  Fibers are complex sugars which pass undigested through stomach and reach lower colon and help to prevent constipation. Fibers are very crucial for digestion, cardiovascular health and for controlling blood glucose levels. Owing to the numerous health benefits provided by fibers in managing heart diseases, diabetes, obesity and several other lifestyle diseases, they are classified separately as an essential nutrient. It is not at all discussed under the nutrient label carbohydrates to elucidate the health related significance.

Health benefits of carbohydrates

·     Carbohydrates are energy providers.

The carbs provide an energy value of 4kcal/g. The cells and tissues of our body get energy from carbohydrates for their proper functioning.

·     Essential for proper functioning of immune system

·     Carbohydrates are the main source of energy for brain &nervous system.

·     Healthy functioning of gut or digestive system

Sources of carbohydrates

  • Whole grains- brown rice, oat meal, barley etc.
  • Fruits
  • Vegetables
  • Legumes

Apart from these all desserts, energy drinks and bakery snacks contain carbs which are refined unhealthy sugars mostly.

All carbs are not healthy for human body. Several kinds of overly processed sugars endanger our health enhancing the risk for obesity, diabetes, heart diseases and cancers.

Therefore, it is crucial to choose healthy carbs for preserving better health and longevity.

WHOLE GRAINS- Healthy carbohydrates

Whole grains are generally considered as healthy carbs. All the whole grains contain bran, germ and endosperm layers. The bran is the outer layer and it is a great source of several nutrients like B vitamins, minerals such as zinc, magnesium, copper, antioxidants and phytochemicals. The germ also contains healthy fats, vitamin E and antioxidants. The endosperm contains B vitamins, protein, carbohydrates and minerals.

Whole grains provide numerous health benefits to us if consumed in moderation, taking into account our level oof physical and mental activity. The most commonly consumed whole grains include brown rice, oats &oat meal, barley, quinoa, buck wheat etc.

Health benefits of whole grains

  • Whole grains protect heart lowering bad cholesterol LDL and triglycerides or neutral fat. These risk factors in increased levels may enhance the probability of heart attacks.
  • Whole grains can lower the blood pressure and reduce hypertension and its cardiovascular complications.
  • Whole grains have good control over glucose metabolism and hence on blood sugar levels. It has crucial role in lowering insulin resistance state and blood sugar spike resulting from the inactivity of insulin hormone in clearing glucose from blood.
  • Whole grains help weight loss if your regular unhealthy carbs are totally replaced by whole grains in moderate or optimum amounts.

The optimum amount of whole grains to be consumed in a day is 30-40 grams.

Adopt a healthy routine including healthy carbs as whole grains in your one-day meal as an energy source along with regular exercise plans for healthy living &longevity.

References for further reading