What are Carbohydrates? Smart Carb Choices for Weight & Health 

Consuming a balanced diet is like providing your body with the essentials it requires to function optimally. Whether you want to power your day, get stronger, or just live a healthy life, your body needs vitamins, minerals, carbohydrates, proteins, and fats to work their best.

These are the components of life—known as nutrients—that help you to be active, alert, and healthy. Of these nutrients, carbohydrates are most involved with energy, supplying the principal part of every organism’s energy for various vital processes. 

By knowing the role of carbohydrates and making better choices, you can feed your body and help it achieve its goals. Carbohydrates are not just energy providers but also an essential nutrient, provided you make the right choices.

If you choose the right carb sources, you will get a steady supply of energy, enhanced health, and quality of life.

It’s important to keep in mind that healthy eating is the way we include different types of foods in our diet and make it versatile and balanced. 

This article will help you understand carbohydrates better and make better choices about carbohydrates.

What Are Carbohydrates?

Carbohydrates are organic compounds found in food. In India, 70-80% of total dietary calories are derived from carbohydrates present in plant foods such as cereals, millet, and pulses.

They are either simple or complex and are significant sources of energy in all human diets. There are three main types of carbohydrates:

Simple carbohydrates

Simple Carbohydrates are composed of one or two types of sugar. They are quicker to digest than complex carbohydrates. Fruits and dairy products naturally contain these simple carbohydrates. Fructose is also one type of sugar found in fruits and honey.

Both fructose and glucose are components of sucrose, which you likely have in your home as table sugar.  Lactose is composed of two sugar molecules, galactose and glucose, and is present in milk and dairy products.

Complex carbs, called starch:

Complex carbohydrates contain numerous glucose units, which are joined to form starches. They take longer to digest and are a more stable source of energy.

They are present in a wide variety of foods, such as grains, legumes, and vegetables.

The body’s digestive enzymes convert the majority of these starches to sugars, however, certain starches are resistant to these enzymes.

Fiber:

Roughage, another name for dietary fibre, is the third type of carbohydrate. It is an indigestible part of the plant because it cannot be broken down by the enzymes in the human body.

It is regarded as a necessary nutrient in your regular diet and is edible.

Dietary fibre, is recognised for its ability to both prevent and treat illness.

Soluble fibres, such as those found in oats and apples, insoluble fibres, and prebiotic fibres, such as those found in onions, green bananas, and chicory, are found naturally in a variety of foods that we eat daily. Each type of fibre has its specific health benefits.  

It facilitates proper bowel movements and has been associated with lowered incidences and management of chronic diseases, including coronary heart disease, diabetes, and obesity.

Role of Carbs

#1 Primary Energy Source

Carbohydrates are the body’s main source of energy. They provide energy to all the cells, where glucose is produced from the carbs to carry out normal body functions and exercise. ^[1]

Each gram of carbohydrate gives you 4 kcal of Energy.^[2]

#2 Carbohydrates Supporting Brain Function & the Nervous System

Carbohydrates are essential to the central nervous system and brain because glucose is their primary energy source. Glucose is the crucial metabolic fuel for the brain.

Acute or severe reduction of carbohydrates in the diet leads to a decrease in brain glucose, which may lead to the impairment of cognitive and reflex functions. 

#3 Carbohydrates for Digestive Health

Complex carbohydrates and dietary fibre, such as whole grains and vegetables, must be consumed to enhance digestive health.

They improve bowel movements, feed the good bacteria in the gut, and aid in the management of diseases of the gastrointestinal tract. ^[3]

#4 Balancing Blood Sugar Levels

Eating foods rich in complex carbohydrates is beneficial in managing diabetes because the energy from such foods is released steadily.

This helps avoid energy slumps and makes you feel fuller for more extended periods, thus avoiding overeating. ^[4]

There is a saying that all carbohydrates are not the same.

Complex carbohydrates provide slow, lasting energy and essential nutrients. Simple carbohydrates, on the other hand, cause a rapid increase in blood sugar levels.

Recommended Daily Allowance (RDA) for Carbohydrates ^[5]

According to ICMR, the estimated average requirement of carbohydrates for a sedentary man is 100g/day. The fibre requirement for an adult man is 30g/day, while for women, it is 25g/d.

The ‘My Plate for the Day’ developed by ICMR -NIN  mentions that consuming 250g of cereals and Nutricereals (millets) along with other food groups, namely such as Fruits (100gms) & Vegetables (400gm), Pulses, Eggs & Flesh Foods (85gm), Nuts & Seeds (35gms), Fats & oils (27gms), and milk/curd (300ml) in mentioned proportions sources for a 2000 kilocalories diet.

Healthy Carbohydrates Recipe 

Masala Oats Upma

Cooking Time: 20 minutes
Serving Size: 2

Ingredients:

• 1 cup rolled oats
• 1/2 cup mixed vegetables (carrots, peas, beans, capsicum)
• 1 small onion, chopped
• 1 small tomato, chopped
• 1 green chili, chopped
• 1/2 tsp mustard seeds
• 1/2 tsp cumin seeds
• 1/2 tsp Aashirvaad Turmeric
• 1/2 tsp ·       Aashirvaad Red Chilli Powder (optional)
• 1 tsp ghee or oil
• 1.5 cups water
• Aashirvaad Himalayan Pink Salt to taste
• Fresh coriander for garnish

Recipe:

• Start by heating ghee or oil in a pan and then add mustard seeds and cumin seeds to it.
• Once the mustard seeds and cumin seeds start to splutter,  add chopped onions and green chilies. Sauté until onions turn soft.
• The tomatoes need to cook until they become smooth.
• The mixture of vegetables needs to be cooked for 2-3 minutes in the pan.
• Mix turmeric powder with red chili powder and salt to the mixture.
• Put water into the mix, then make it reach boiling point.
• Add oats into the pan while continuously stirring the mixture at reduced heat.
• Keep the heat at a low temperature while cooking oats for 5 to 7 minutes, until they soften enough to absorb the water.
• After turning off the heat, you should add fresh coriander for garnish, then serve the dish hot.

The health benefits of rolled oats come from fiber and carbs, making this dish suitable as a breakfast and a snack meal.

Ragi (Finger Millet) Kheer

Cooking Time: 25 minutes
Serving Size: 2

Ingredients:

• 1/2 cup ragi (finger millet) flour
• 2 cups milk (or almond milk for vegan option)
• 3 tbsp jaggery (adjust to taste)
• 1/2 tsp cardamom powder
• 1 tbsp chopped nuts (almonds, cashews)
• 1 Aashirvaad SVASTI PURE COW GHEE (optional, for richness)
• 1 cup water

Recipe:

• Dry roast ragi flour for about 2-3 minutes at low heat until it develops a pleasant aroma.
• Pour one cup of water into the mixture while keeping a steady stir to prevent lump formation.
• This mixture requires 5 minutes of cooking at low flame until the consistency becomes thick.
• Pour in milk and mix well. Simmer for another 5 minutes.
• Stir jaggery into the mixture until it transforms into a liquid state.
• Add cardamom powder, then mix all the ingredients until combined.
• Turn off the heat while adding nuts that will provide textural enhancement.
• Serve warm or chilled.

The health benefits of ragi kheer come from fiber and carbs, making this dish suitable as a breakfast and a snack meal.

Carbohydrates for Weight Management

Carbohydrates are the primary source of glucose, which is a vital energy source for the brain, central nervous system, and red blood cells (RBCs). If consumed in excess, glucose can also be accumulated in the liver and muscles in the form of glycogen or converted into body fat.

Low carbohydrate diets, including those that eliminate grains, are considered trendy diets nowadays for effective weight management. ^[6]

However you must note that for weight loss, you need to work with your body to ensure that you come up with the right plan to follow.  

Eating a balanced diet consisting of moderate amounts of carbohydrates along with other food groups in the right proportions, is an effective way to lose weight and support optimum health.   

A balanced diet should provide around 50-55% of total calories from carbohydrates, preferably from complex carbohydrates, 10-15% from proteins, and 20-30% from dietary fats.

Whether the goal is weight management or better heart health, the goal should be a lifestyle change, not a temporary fad eating plan.

Foods that are packed with Fibres     ^[7]

#1 Whole Grains

Whole-grain foods are an essential component of one’s diet. They are rich in nutrients that are vital for improving one’s health.

Whole grains contain the outer layer or bran, the embryo or germ, and the endosperm, which are packed with fibre, vitamins, minerals, and antioxidants. 

Incorporating whole grains like:

• brown rice
• quinoa
• bulgur

makes meals more nutritious and wholesome, assists in weight control, and may help manage diseases like heart disease and diabetes. 

Furthermore, they may help control blood sugar levels and keep you feeling full for longer, so they should be part of your balanced diet.

Try our Aashirvaad Whole Wheat atta, which is produced with the finest thick grains that retain their rich amber hue. With the use of contemporary “chakki-grinding” technology, Aashirvaad creates atta that is 100% Sampoorna Atta and contains zero maida.

#2 Whole Fruits

Fruits are a significant part of the human diet because they contain the vitamins the body needs. Whole fruits contain all their fibre, vitamins, minerals, and antioxidants, making them a high-quality food for any time of the day.

Incorporate whole fruits like:

• apples
• oranges
• berries 
• bananas
• pomegranates
• mangoes
• pineapples
• papayas
• grapes

Integrating whole fruits in your meals can help increase the nutritional value of your meals, aid digestion, promote cardiovascular health, and strengthen the immune system.

Whole fruits are also natural sweeteners and can be taken as snacks or used in desserts or toppings for other foods such as cereals, yoghurts, oats, pancakes, etc.

Thus, they are a great source of nutrition for maintaining a healthy lifestyle.

#3 Vegetables

Vegetables contain all the vitamins, minerals, antioxidants, and fiber. It is low in calories, colorful and rich in an array of micronutrients.

Veggies such as broccoli, carrots, cucumbers, and bell peppers may enhance well-being, facilitate digestion, and help to manage weight. 

Sliced vegetables can be offered as snacks or topped with dips such as hummus. Their crunchy texture and organic, untainted state make them perfect for a healthy meal.

#4 Legumes and Nuts

These foods contain protein and fiber and are also sources of healthy fats, vitamins, and minerals. Because of their health benefits, they are suitable as supplements to meals and snacks.

Some of the food choices that you should add to your diet include beans, peas, lentils, and nuts like almonds, walnuts, and cashew nuts.

Including them in salads, soups, or as side dishes gives the meal an excellent taste and extra nutrients. Packed with fiber, legumes, and nuts are beneficial for digestion, heart health, and weight control.

Moreover, they are sources of plant protein, which can be considered an alternative for vegetarians and provide a nutritive value to the meal.

#5 Moderation in Sugary Foods

Portion Size is the key to any food item. Maintain a moderate serving size and consume them occasionally when you are indulging in products that are rich in sugar. In this way, you can make better choices to have a healthy, balanced diet and keep yourself in good shape.

Long Story Short

Calorie intake & portion sizes are more important for weight management rather than removing specific nutrients or foods. Carbohydrates are highly crucial for a balanced diet as they are the body’s primary source of energy.

Since the body’s tissues are mainly made up of carbohydrates, they are vital for human health and the normal functioning of the body’s organs.

Sustainable weight management requires a holistic approach, which involves lifestyle management, including dietary modification, physical activity, hydration, and stress management, not by cutting out one whole food group.

Take charge of your nutrition by making informed carb choices and having a balanced diet tailored to your body’s needs. It’s a simple yet powerful step toward living your healthiest, most vibrant life!

Frequently Asked Questions