Contrary to the common impression, carbohydrates are also a needed ingredient in your diet. Carbohydrates are made up of long chains of simple sugar, vitamins and minerals. And with so many different names like glucose, maltose, dextrose, raw sugar, high fructose, cane sugar, sucrose, molasses and malt extract, sugar is essential to your body for energy. But what seems to be the connection of the three: carbohydrates, sugar and losing weight?
To keep your brain to function properly, your cells make use of sugar to produce energy. Though the body can persist to exist without fat and protein for a period of time, eventually it has to seek for carbohydrates in order to maintain your blood sugar level.
Two Types of Carbohydrates
There are two types of carbohydrates, namely simple and complex. Simple, as the name suggests, are those carbohydrates that are effortlessly absorbed by your body. It can provide a quick energy, which you can do so by simply munching on a candy bar (sugar) if you feel dead tired. This will bring back that energy your body need from time to time. Simple carbohydrates include breakfast cereals, honey, biscuits and bread.
The second kind is complex carbohydrate. Due to its fiber content, it is satisfying and contains more nutrients than the former kind. It does not cause the spikes in your blood sugar. Good examples of complex carbohydrates are fruits, vegetables, whole grains and legumes.
Carbohydrates and Weight Loss
What is so paradoxical is that if you eat more carbohydrates, you will become overweight and sluggish. But at the same time, you badly need carbohydrates in order to fuel your brain and to produce red blood cells.
What’s the recommended carbohydrate intake? Based on some studies, your daily ideal carbohydrate intake must only by between 100 grams to 150 grams. Such amount of carbohydrate constitutes one cup of rice. But it would be a different case if you’re suffering from a particular condition like diabetes, or if you have just recovered from illness.
If you are looking into maintaining your weight, choose to follow the ideal carbohydrate intake for ordinary people (100-150 grams per day). If you want to lose weight, go on a low-carb diet (50-100 grams per day or 20-50 grams per day) – this diet will not only restrict your carbs intake, but it will also reduce your appetite (studies show).