Abstract

Carbohydrates are a fundamental macronutrient and a primary source of energy in the diet. This paper explores the role of carbohydrates in nutrition, examining their benefits, potential risks, and dietary recommendations. Carbohydrates are crucial for providing energy, particularly for high-intensity exercise and brain function. They are broken down into glucose, which is used by cells for energy. Dietary carbohydrates are classified into simple sugars, complex carbohydrates, and dietary fiber, each playing distinct roles in health. Fiber, found in fruits, vegetables, and whole grains, aids in digestion, supports gut health, and helps regulate blood sugar levels. Consuming adequate amounts of carbohydrates is associated with positive health outcomes, including improved energy levels and better exercise performance. However, the type and quality of carbohydrates consumed can influence health. Complex carbohydrates and fiber-rich foods are linked to a lower risk of chronic diseases such as cardiovascular disease and Type-2 diabetes, while excessive intake of refined sugars and high-glycemic index foods may contribute to weight gain and metabolic issues.

High consumption of refined carbohydrates and added sugars is associated with various health risks, including obesity, insulin resistance, and increased risk of chronic diseases. Balancing carbohydrate intake with overall dietary patterns is essential for maintaining metabolic health and preventing disease. The impact of carbohydrates on health can also be influenced by individual factors such as metabolic health, physical activity levels, and personal dietary needs. Emphasis is placed on the importance of choosing whole grains, fruits, vegetables, and legumes over processed and sugary foods. Recommended carbohydrate intake varies by age, sex, and activity level, but generally constitutes about 45-65% of total daily caloric intake. Personalized nutrition advice should consider individual health goals and conditions. Carbohydrates play a vital role in maintaining energy levels and overall health. Understanding the types of carbohydrates and their effects on the body can help in making informed dietary choices. This review underscores the importance of balanced carbohydrate intake and personalized dietary recommendations in achieving optimal health outcomes.