Functions of Carbohydrates in the Body

Whenever we decide to lose weight, the first thing that most diets suggest is giving up carbohydrates. Why is this suggested when carbohydrates have such an important role to play in our body? Because we tend to consume unhealthy carbohydrates in excess that then get stored as fat in the body. Moreover, when carbohydrates are not provided to the body, it uses reserves of fats and proteins to provide energy thereby resulting in weight loss. However, before you give up any nutrient group completely, you should understand its exact function in your body. Carbohydrates are one of our prime energy sources. A lack of carbohydrates in the body can lead to weakness and malnutrition while an excess can lead to obesity. So the idea is to understand what kind of carbohydrates and how much of these should be consumed so that they have a positive impact on our bodies. Here's a look into the functions carbohydrates perform in our bodies, along with a look into the types of carbohydrates and their sources.

Why Carbohydrates are Important for the Body

It is important to remember that carbohydrates are not the only important nutrients that provide energy. They need to be consumed in combination with proteins, vitamins, minerals, and fats so that our body remains healthy and energetic. With that said, here's a look into the role that carbohydrates play in our body.

An Important Source of Energy
Carbohydrates contain sugars that are broken down into glucose to provide the body with energy. Glucose is released in the blood in the process of digestion of carbohydrates and is stored in the liver as glycogen. When the body lacks glycogen, it converts fats and amino acids (used to make proteins) into carbohydrates to provide energy. This is why most weight-loss diets suggest giving up carbohydrates from a diet so that the body utilizes reserved fat stores in the body. However, any fitness expert will tell you that the best way to burn calories and develop muscle is to consume some form of carbohydrate (say half a banana) before or after a workout.

Enable Healthy Function of the Central Nervous System
Because our nervous system largely depends on glucose for its healthy function, adequate consumption of carbohydrates ensures that this function remains normal. You may notice that when your body is low on carbohydrates (in case of a low-carb diet) you tend to feel weak and unable to concentrate or remember things. This could be because of the lack of glucose in your body. This kind of disorientation is usually common with patients who suffer from low-blood sugar levels.

Provide Energy to Muscles
Though it is protein that is needed for muscle development, it is only by the consumption of carbs that energy can be provided to muscles for their function. When protein is broken down to provide energy, it can lead to loss of muscle mass and overall weakness. So if your body lacks carbohydrates it is likely to reach out to stored protein and fats for energy when the glycogen store is over. To maintain the store of glycogen in the muscles and continue their development and function, it is important that you exercise regularly. If you do not get enough physical activity this glycogen gets depleted and leads to loss of muscle.

Provide Dietary Fiber
Dietary fiber (cellulose) is present in all carbohydrates, though it is in a larger amount in complex carbohydrates. Though cellulose cannot be digested by the body, it is an aid to the process of toxin and waste elimination, which in itself is one of the reasons we find ourselves feeling rejuvenated and refreshed. As such, it indirectly contributes to the function of carbohydrates providing a healthy source of energy to the body.

Allow Proteins to Perform their Functions
When your body has adequate amounts of carbohydrates, it does not need to use nutrients that have other functions to perform in the body for the purpose of energy. As mentioned earlier, in a case of lack of carbohydrates, the body converts proteins to provide energy. Proteins are essential for tissue building and the development and maintenance of muscle mass. Only if carbohydrates are consumed can proteins be used for their actual function.

Types of Carbohydrates

There are mainly two types of carbohydrates: simple carbohydrates and complex carbohydrates. Simple carbohydrates provide instant energy to the body when consumed. They can be found in fruits (that also contain vitamins and minerals), dairy, and vegetables. Regular sugar, and refined foods (white rice, pasta, bread, etc.) are also sources of carbohydrates but lack other essential nutrients and are therefore often referred to as empty calories, an excess consumption of which can lead to weight gain. Complex carbohydrates take longer to digest and release glucose in the blood. These are those that keep you energized for longer because of the slow digestion process. Also, they are rich sources of fiber that is essential for the body. These can be found in vegetables, oatmeal, wheat bran, whole foods such as brown rice, whole wheat pasta, whole wheat bread, and legumes such as peas, lentils and beans.

So that carbohydrates can function optimally in the body, they should be consumed in an appropriate amount. Moreover, the sources of these carbohydrates should come from foods that provide complex carbohydrates and not the simple ones. Nutritionists suggest that 50% - 60% of our daily calorie intake should consist of carbohydrates. However, the requirements of each body may differ, and to understand exactly how much you should be consuming, it is best that you visit a nutritionist or your doctor. As mentioned earlier, an excess can lead to obesity while a lack, to malnutrition. Remember to exercise regularly and supplement your diet with other important nutrients, i.e. proteins, fats, vitamins, and minerals. Carbohydrates are not evil; in fact, they keep you going all through the day. It is just the way you consume them that can make all the difference.

Disclaimer: This Buzzle article is for informational purposes only and does not attempt to replace the advice of an expert on the subject. It is best to consult an expert before introducing any changes in your diet plan.