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Carbohydrates are essential nutrients that serve as the primary source of energy for the body. They are usually found in plant-based foods and are categorised into simple and complex carbohydrates. Simple carbohydrates are found in processed foods like sweets and white bread, while complex carbohydrates are found in whole grains, vegetables, and fruits. The question of how many carbohydrates one should consume per day is quite common, and the answer varies according to factors like age, gender, activity level, and overall health status. The recommended intake of carbohydrates ranges from 45% - 65% of daily calories for most people. For a person consuming 2000 calories per day, this translates to 225-325 grams of carbohydrates per day. However, consuming too many carbohydrates can have side effects on your body. First, excessive intake of simple carbohydrates can cause a rapid spike in blood sugar levels, followed by a crash, leading to fatigue and hunger. This constant insulin release can also lead to insulin resistance, which can elevate the risk of type 2 diabetes. Second, consuming too many carbohydrates can lead to weight gain. Excess carbohydrates are stored in the body as glycogen or converted into fat and stored in adipose tissue. A diet high in carbohydrates can also lead to overeating, as simple carbohydrates do not keep you full for long. Third, a high-carbohydrate diet can also have adverse effects on cardiovascular health. Some studies have shown that high carbohydrate intake can cause a rise in triglycerides and decrease in HDL cholesterol levels, both of which increase the risk of heart disease. To avoid the negative effects of consuming too many carbohydrates, it’s essential to opt for complex carbohydrates like whole grains, vegetables, and fruits, that are rich in fibre, vitamins, and minerals. These foods take longer to digest, keeping you full for longer, and help regulate blood sugar levels. In conclusion, carbohydrates are essential nutrients that the body needs to function correctly, but it is important to consume them in moderation. Excessive consumption can lead to various health issues that can be avoided by opting for complex carbohydrates. Balance is key, and a healthy diet should include a combination of carbohydrates, proteins, and healthy fats.
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