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Happy Tummy Expert

10 months ago

Dear Thanushree K L, Thank you for the question

Carbohydrates are one of the most important & essential nutrient that provides us energy to carry out our daily physical and physiological functioning. A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat.

Most of the food groups contain carbohydrate in either simple or complex form. Some of the foods that contain no or negligible amount of carbohydrates are meat, fish, egg, poultry etc.

Carbohydrates are a good source of energy.  You can include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.

• Complex carbohydrates–Wheat, Ragi, Jowar, Bajra, Foxtail millet, oats, wheat bran etc
• Simple carbohydrates-Rice, Sago, Sugar etc
• Dietary fiber also known as roughage is a type of carbohydrate- Vegetables such as green beans, peas, cauliflower, garlic, carrot, tomato etc. Fruits including banana, apple, and citrus fruits like orange & sweet lime, Dried beans, peas etc
• Carbohydrates are also found in dairy products, legumes and starchy vegetables.

Carbohydrates are the primary source of energy production in body tissues. When the body is deprived of carbohydrates due to reducing intake to less than 50g per day, insulin secretion is significantly reduced and the body enters a catabolic state. Glycogen stores deplete, forcing the body to go through certain metabolic changes. Two metabolic processes come into action when there is low carbohydrate availability in body tissues: gluconeogenesis and ketogenesis

Such diets are recommended for specific health and fitness conditions and should be followed under the supervision of health care professionals. It is specified for different individuals’ basis different metabolic rate, need and fitness goal.

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead

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