Carbohydrates are the “fuel” that makes our bodies run. Add them to your diet!

Carbohydrates are one of three types of essential macronutrients that our bodies need to work properly (the other two are fats and proteins). They are the body’s most important source of energy and they are essential to a healthy, balanced diet.

Carbohydrates are biomolecules formed by carbon, hydrogen and oxygen that help the brain and the nervous system to store and obtain energy.

They contain four calories per gram and they are found in different foods such as wheat (bread and pasta), whole rice, fruit and vegetables, pulses, and root vegetables (potatoes, sweet potatoes, and yucca). Although the main function of carbohydrates is to provide the body with energy that is easy to access and store, it also helps us to assimilate nutrients, muscle contraction and the formation of cell structures.

Nutritionists advise consuming between 200 to 300 grams of carbohydrates every day, in other words, from three to five portions. They should account for 55% of our entire calorie intake, or half the calories that we ingest every day.

Why should I include carbohydrates in my diet?

– Source of energy: the body uses carbohydrates in glucose form, which is stored in the liver and muscles as an easily-available source of fuel. If you ingest less than 100 grams of carbohydrate a day, it can cause nutritional deficiencies that may affect your health.

– Low calorie: they contain fewer calories per gram than fat (and alcohol) and help to fill you up quickly. People who eat plenty of carbohydrates are less likely to overeat and become obese.

– They nourish the nervous system: the sugar molecules in these macronutrients feed the red blood cells and brain nuerons, because these cells are unable to obtain energy from fats or proteins. Without the molecules from carbohydrates, our bodily functions become weak and alterations and dysfunctions occur.

– They improve intestinal flora: carbohydrates ferment and are digested easily by the body, helping to maintain healthy intestinal flora. A healthy intestine is better at absorbing nutrients, which strengthens the immune system.

– Mixed with proteins: although you may have heard at some time that carbohydrates (like pasta, rice, bread, and potatoes) eaten with protein (like meat, fish, and eggs) are difficult to digest, there are no scientific studies to support this.  This idea, the foundation for decoupled diets is unrealistic, is difficult to follow, because it is complicated to separate foods according to their nutrients. All foods are also a combination of different types of nutrients.

– Eat whole foods: Wholemeal pasta, bread, cereals, and rice are best for the body, because they are a whole grain, which contains more nutrients, vitamins, and fibre, as well as being more satisfying. When it comes to choosing whole products, look at the label: if it contains flour that is not whole flour (at least 75%), nor is the product.

– They lift the mood: carbohydrates help to maintain seratonin levels in the brain. Known as the ‘happiness hormone’, this substance produces feelings of calm, pleasure and improves your frame of mind.

As you have seen, a diet rich in carbohydrates has numerous health benefits. That means that it is a good idea to eat a wide variety of carbohydrate-rich foods to ensure that you get the right amount.

Add them to your dishes, combine them with other flavours and nutrients and eat the right quantities, and your health is sure to benefit.

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