Nutrition: Carbohydrates
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Nutrition: Carbohydrates
Whole grains are excellent at controlling blood sugar. People who eat whole grains have a 30% reduction risk rate of acquiring diabetes. Whole grains are slow-releasing carbohydrates. Therefore, the body digests them slowly, and therefore, they take time to release all the glucose fully into the blood. The gradual release of sugars ensures that there will never be a spike in blood glucose. Thus, eating whole grains prevents type 2 diabetes significantly. According to studies, whole grain can reduce the risk of diabetes by 30%. About two servings of whole grains can make a significant improvement in the regulation of blood glucose.
Weight gain is a central issue in carbohydrate intake. People are constantly searching for methods that will reduce or prevent weight gain. Decreasing carbohydrates during meals is not sufficient. According to Reynolds et al. (2020), individuals need to eat complex carbohydrates to control weight gain. These foods entail whole grains that stop people from eating irresponsibly. Whole grains make people feel satisfied for a long time as slow digestion and absorption is taking place. Thus, individuals will not long to eat snacks and other high-calorie fast foods severally. Overall, eating adequate amounts of carbohydrates and controlled portions will decrease excess weight and prevent it from accumulating.
Cholesterol has a significant relationship with certain carbohydrate foods. Typically, most processed and sugary foods are sources of cholesterol. Whole grains are a suitable source of healthy carbohydrates (McRae, 2017). Refined and processed foods increase LDL cholesterol, which is risky for the heart. Instead, individuals should source energy from whole grains because they are excellent at preventing the absorption of cholesterol. Moreover, whole grain lowers triglycerides. Studies reveal that whole grain products can reduce heart illness by up to 30%. Foods like millet, quinoa, brown rice, whole wheat, and rye are suitable sources of carbohydrates and suitable for lowering harmful cholesterol.
While fiber might not be a source of energy, it is fundamental for digestion. Whole grains are rich in fiber and favorable for those who cannot have fruits or vegetables every meal (Cha & Park, 2019). Research indicates that adults require up to 35 grams of fiber every day. Therefore, people need to eat whole grains every meal to reach the sufficient requirement for fiber. Both soluble and insoluble whole grains contain fiber, and they are valuable for overall health. Thus, individuals can alternate numerous options of whole grains to ensure they reach the ideal grams for daily fiber.
My diet comprises of high-sugared carbohydrate foods but controlled portions as per the AMDR. The calculation of my carbohydrates percentage is 43.3%. This level is within the anticipated range of carbohydrate intake on a daily basis. Additionally, the total number of calories per day is within the ideal range. Thus, the food portions, particularly carbohydrates, are correct and should maintain 45-65% of total daily calories. Any changes would only be about choosing healthier options to control cholesterol and fat. There are numerous healthier options than what the meal plan contains. Hence, improvement is necessary for a better health outcome.
Slow releasing carbohydrates are foods that have a complex nature, and they take a long time to digest. Thus, they gradually release energy to the body due to the slow absorption rate. Past scientific studies outline that even though complex carbohydrates are slow, they have numerous benefits, such as preventing a spike in blood sugar (Vinoy et al. 2016). Individuals who eat slow-releasing carbohydrates do not feel hungry within a short time. Thus, they can easily plan their meals and eating time. Additionally, slow-releasing carbohydrates can maintain an individual’s energy reliably.
On the other hand, fast-releasing carbohydrates are mainly high-sugar foods. They are mostly refined and easily digestible. For this reason, these carbohydrates make a fast release of glucose in the blood and can cause a spike. Furthermore, fast-releasing carbohydrates absorption is also quick, and it makes individuals hungry within a short duration after eating. The nature of fast-releasing carbohydrates makes these foods unhealthy for the body if individuals do not control intake.
According to the food diary, a significant change is necessary. The diet lacks vegetables and other sources of fiber. There are also no fruits and options for slow-releasing carbohydrates. The meal plan only contains fast-releasing carbohydrates. It is an indication that there is a risk of eating excessive cholesterol, which is unhealthy for the heart. Additionally, the meal plan might compel me to eat severally in a day due to the fast absorption and release in the body.
The main meals should include legumes, vegetables, and fruits. These are among the complex carbohydrates that will provide healthier food options. Simultaneously, I need to reduce cheese intake and sugar. Instead, I can replace high sugary foods with whole-meal grains. For example, I can add whole grain rice to my diet. I could also add beans and other cereals to the main meals. Fruit salad is a better option than Kool-aid, particularly after consuming sugar. Therefore, the main meals will have either a fruit or vegetable salad for dessert. Essentially, every main meal should have a slow-releasing carbohydrate.
References
Cha, D., & Park, Y. (2019). Association between dietary cholesterol and their food sources and risk for hypercholesterolemia: The 2012⁻2016 Korea National Health and Nutrition Examination survey. Nutrients, 11(4), 846. https://doi.org/10.3390/nu11040846
McRae, M. P. (2017). Health benefits of dietary whole grains: An umbrella review of meta-analyses. Journal of Chiropractic Medicine, 16(1), 10–18. https://doi.org/10.1016/j.jcm.2016.08.008
Reynolds, A. N., Akerman, A. P., & Mann, J. (2020). Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses. PLoS Medicine, 17(3), e1003053. https://doi.org/10.1371/journal.pmed.1003053
Vinoy, S., Laville, M., & Feskens, E. J. (2016). Slow-release carbohydrates: growing evidence on metabolic responses and public health interest. Summary of the symposium held at the 12th European Nutrition Conference (FENS 2015). Food & Nutrition Research, 60, 31662. https://doi.org/10.3402/fnr.v60.31662