Guidelines for the use of carbohydrate

Guidelines for the use of carbohydrate are : 

Carbohydrates should constitute around 60-70 per cent of the total calories.

The carbohydrates should be in the form of complex carbohydrates ( starch) and contain adequate amount of fibres. 

Advantages of High Carbohydrate Diet

By eating a diet in carbohydrates, especially complex carbohydrates, one can consume a large amount of food without the fear of adding too many calories. Moreover, food rich in complex carbohydrates fills up the stomach faster and produces a feeling of satiety. 

An additional benefit is improvement in the mood. Serotonin is a chemical associated with the transmission of nerve impulses in the brain. Its deficiency in the brain is associated with depression. Eating carbohydrates increases the levels of serotonin and thus helps in the improvement of mood even without the help of drugs. 

Bad Carbohydrates

Carbohydrates like simple sugars which are digested and absorbed rapidly are termed as bad carbohydrates. Rapidly absorbing sugar, fruit juices, white bread, polished rice, cakes, ice-creams and cola drinks are some examples. They are bad because they lead to rapid rise in blood sugar levels, leading to the release of a large amount of insulin, which reduces the blood sugar level rapidly. As a result the person feels hungry and eats again. This creates a cycle of carbohydrate craving. The cycle of high and low blood sugar causes insulin resistance ( improper response by the cells to insulin ) and hyperinsulinemia ( high levels of insulin the blood). This results in increase in blood sugar, abnormal lipid profile and deposition of fat in areas like the abdomen, liver and heart. Any food item whose name ends with 'ose' is a rapidly absorbing sugar or a bad carbohydrate. The examples are glucose, sucrose, maltose, fructose, galactose and so on. 

Good Carbohydrates

Examples of good carbohydrates are , unpolished rice, whole wheat bread ( brown bread), whole wheat flour and fruits. They contain roughage and high fibre, which slows their digestion and absorption. 

Sugar Substitutes

The sugar substitutes commonly found in foods are sorbitol, mannitol, xylitol, isomalt and hydrogenated starch hydrolysates. These are derived from plant products such as fruits and berries. These sugar substitutes provide fewer calories than table sugar ( sucrose) because they are not well absorbed .

Nutrition for Healthy Digestion
An ideal diet should have the following qualities
Guidelines for the use of carbohydrate 
Food Labeled 'Sugar Free' is not Really Sugar Free
Eating Fats Leads to Higher Body Fat as Compared to Carbohydrate or Proteins.
Healthy Food
Food Items to be Avoided
Guidelines for alcohol consumption
How to Change Eating Habits