Carbs in diet & weight loss tips

Highlights

• Components of carbs

• classification

• Functions

• Deficiency Symptoms

• Sources

• carbs and weight loss

COMPONENTS of carbs

Carbs (CHO) is a chemical compound made of carbon , hydrogen, oxygen.Basic unit of carb is monosaccride .Carbs are mainly required to obtain energy in a living body. It is stored in form of starch in plants and glycogen in animals . Glucose a monosaccride is most common sugar which is used to Store and release energy.

CLASSIFICATION of carbs

Monosaccrides - Glucose , fructose , galactose.

Disaccharides - Sucrose, lactose, maltose.

Polysaccharides- They are further distributed into two forms

Digestible- starch, dextrin, glycogen.

Indigestible- cellulose, hemicellulose (pectin,agar-agar)

STARCH

It is primary source of energy in diet.starch on partial hydrolysis gives dextrin.

Resistance starch escapes digestion in small intestine.These forms are named RS1,RS2,RS3 . Glycogen is form of animal starch.

Cellulose & hemicellulose

Abundantly found in nature in seedcoats, skin of fruits.They are very rich in nutrition as a large proportion of dietary fibre.They are indigestible by human digestive system.

Helps in

• Increasing bulk matter

• stimulation of peristaltic movements

• aid in evacuation of bowel

• prevent constipation

Pectins main property is to absorb water and form easy gel.

FUNCTIONS

• Source of calories each gram of carbs gives 4 cal

• Spare protein for its functioning .

• Adequate supply of carbs determine fats to be metabolized for energy.In absence of carbs more fat is used and ketones accumulation takes place.

• anti- Ketogenic effect

• lactose encourage growth of favourable intestinal bacteria.

• laxative property

• enhance calcium absorption.

• Glucose source of energy for CNS

• cellulose provide feacal bulk.

DEFICIENCY SYMPTOMS

• Accumulation of large amount of ketones cause ketosis or acidosis ( uncontrolled diabetes).

EXCESS of CHO cause

• Dental caries

• obesity

• irritate gastro intestinal mucosa

• depress appetite

• increase blood triglycerides level leads to heart diseases

SOURCES

Plant sources

Cereal grains rice wheat corn

Bajra jowar ragi contain starch . vegetables root tubers seeds beans peas yam tapioca potato contain Carbs . fruits dry fruit,banana nuts .sweets table sugar, ground sugar,maple syrup,corn syrup and honey are conc source of sugars.

Animal source

Milk, meat, poultry and fish .

Carbs AND WEIGHT LOSS

Now after this all background and essential knowledge about carbs we talk about most important topic which is its practical application in day to day life for our diet and to its role in reducing weight.carbs should not be more than 70 prcnt of a daily calorie requirement of a person. You will surely gain weight if you consume low quality carbs which have zero nutritional contents but eating them a lot will make you fat.But if you intake high quality carbs like fruits nuts oats vegetables squash pumpkin they have very low Calorie and high nutrient content. seeds packed with nutrients they are

• Slow digesting

• Burn fat

• lose weight

We call them smart carbs because they are

• High in fibre

• nutrient dense

• feel fuller much longer

• digestion

• stabilize blood sugar

• sustains energy level

Oats is very helpful in weight loss . They are low GI and high fibre. It keeps you full for longer . Avoid artificial flavoured oats it contain artificial sweeteners. Take natural oats top it with cinnamon, fruits to add taste and colour to it.

Beetroot very nutritious vegetable prepare bakery product, juice it is natural sweetner and add natural colour to your dish which has zero harm and tons of benifit in weight losing .

Buckwheat replace your wheat with this and see the magic you can also prepare noodles and pasta out of this. It will reduce calorie intake in your body and is very healthy for body .It is also gluten free.

Barley replace your rice with barley you can also drink barley water as it does not make you feel bloated and keep you light and satisfied whole day.

Beans add this in breakfast lunch dinner cooking in different ways as it is rich source of carbs as well protein definitely help in weight reduction.

For snacks you can have aur popped popcorn as they are gluten free , fat free will keep you satisfied. These are the smart carbs that you must add in your diet it will definitely help in weight reduction .Eat lots of fruits , vegetables healthy natural food products . Avoid fat, sugars, packaged food . For quick results add exercise along with this diet in your routine but do not forget to take bananas or sweet potatoes before pre and post exercise it will keep you energetic and your muscles satisfied .