Carbohydrate benefits to the body and recommended consumption limits – ANTARA News Bangka Belitung

Jakarta (ANTARA) – Carbohydrates are macronutrients that are important for overall health, and they are important to consider when deciding how much carbohydrate to eat.

Written on the Popsugar page, Tuesday (29/10), according to nutritionist Seema Shah, carbohydrates are the main source of energy for the body, which provides energy for everything from the brain to the muscles, when which the body breaks down into glucose. (sugar), can be used by body cells as immediate energy or stored for later use

This includes everything from better sleep to better mental and gut health to better exercise performance to balanced hormones.

“Carbohydrate consumption is very important for healthy thyroid, sex, leptin, insulin, and stress hormone levels, as well as sleep quality and serotonin production,” he explained.

Shah recommends eating about 40 to 50 percent of their daily calories from carbohydrates, or about 200 to 250 grams based on a 2000 calorie diet.

For reference, one cup of brown rice contains 45 grams, one cup of oats contains 27 grams, and one cup of quinoa contains 39 grams.

That said, many people may need to eat more or less than this average range for a variety of reasons, including managing conditions such as PCOS or type 2 diabetes, or if they are recovering on an eating disorder, Shah explained.

“Women who are menstruating need adequate carbohydrate intake to support the production and balance of healthy sex hormones,” he explained.

He also notes that you need more calories and carbohydrates if you are pregnant to support the increased energy costs and needs of your growing baby.

But on the other hand a low carb diet may not be suitable for some people. Low-carb diets can be dangerous in the long term for women and athletes, who need to eat enough carbohydrates to support their physiological processes.

“In female athletes, a low-carb diet can cause a hormonal imbalance that can lead to irregular periods or even amenorrhea – when your period stops completely. “This can then lead to a loss of bone density, which increases the risk of fracture,” he said.