Carbohydrates: Uses, Health Benefits, Nutrition, And Risks

October 8, 2021

They say, “You are what you eat,” so it’s essential to choose food that will be healthy for our bodies.

Because over time, it will also be reflected in the physical and psychological condition of people. Healthy food contains nutrients.

Carbohydrates are macronutrients that are vital for good health and the proper function of our bodies. There are plenty of health benefits about using carbohydrates but also some risks which will be represented below.

Health Benefits and Usage

The primary function of carbohydrates is to provide the body and brain with energy. Two types of carbohydrates are complex and straightforward. People should be cautious while consuming simple carbohydrates such as white bread or pasta because they can cause weight. This is because they use primarily complex carbohydrates responsible for strengthening the brain functions, improving the immune and nervous system, and energy for different activities.

Carbohydrates should make up 45-65 percent of a person’s overall calorie intake daily. Although, the amount that’s ideal for you is influenced by your age, gender, medical problems, time of activity, and weight objectives. Counting carbs can help some people with diabetes control their blood sugar.

Carbs also contribute to the proper functioning of your brain, kidneys, and heart muscles. It also helps sleep well, prevents diseases, allows control weight, has good skin, etc.

Oatmeal, yams, brown rice, white potatoes with skin, multigrain, and 100%  whole wheat bread are examples of complex carb foods. They help in the control of optimal brain work and body functions. Carbohydrates are also included in foods like vegetables, fruits, quinoa, whole grain pasta, etc. It’s recommended to consume carbs from whole grains as they are more affluent with nutrients. Also, eat more fruits and berries, especially melons, apples, pears, bananas.

Risks and Side effects

Considering all the positive effects and advantages of carbohydrates, some risks are worth knowing. High blood pressure, obesity, heart disease, diabetes, stroke, and cholesterol are caused by excessive carbohydrate consumption. Including high glycemic index carbs in your diet is terrible for your health because it can lead to type 2 diabetes, weight gain, and possibly heart disease.

Eating too many processed carbohydrates (such as pizza, junk food, jellies etc) can also affect your brain’s normal functioning. You may become lazy, absent-minded and nervous. So try to avoid simple carbohydrates and choose the healthy ones (complex carbs).

According to Jandonline research, 248 participants (115 men, 133 women) between the ages of 18 and 25 were asked to fill out questionnaires about their acne severity and food habits. They discovered that those with moderate to severe acne consumed more added sweets, milk, and saturated fats than those with mild acne.


Carbohydrates provide our bodies with a  significant amount of energy. As a result, some are healthier for you than others. On the other hand, adding sugars elevates the risk of 2 types of diabetes, heart disease and obesity, whereas dietary fiber is a carbohydrate that helps heart and gut health.

So, rather than focusing on or removing a specific nutrient, having a well-prepared meal that includes unprocessed carbohydrates and receiving good sleep and physical activity is more likely to contribute to good health and healthy body weight.

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