Controlling Carbohydrate Intake for a Healthier Life

Indonesians are used to eating rice as a carbohydrate. There is even an assumption in society that if you haven't eaten rice, it means you haven't eaten. In fact, behind the deliciousness of rice is stored high carbohydrates which if consumed in excess can cause excess blood sugar levels that lead to various diseases, one of which is diabetes.

When consumed, the body converts carbohydrates into sugar. This sugar will be used as additional energy for the brain and muscles in daily activities. There are three types of carbohydrates, namely sugar, starch, and fiber. In other words, not all carbohydrates are sugar, but all sugar comes from carbohydrates.

Understand about Carbohydrates and Calories

Calories are the amount of energy needed for activity. Just as the body needs calories to survive, without a proportional supply of calories, the body becomes deprived of energy. In addition, all organs of the body cannot work optimally or can even stop.

Each person's daily calorie needs are different, depending on race, age, gender, physical size, and daily activities. There are so many factors that determine that it is difficult to determine the average calorie needs of each person per day.

But for sure, in just one day, humans need carbohydrates as much as 45-65 percent of the total calories obtained each day. Don't forget, carbohydrates don't only come from rice, but also from starchy foods (potatoes, corn, pumpkin, bread, cereals, beans), fiber (fruits, vegetables, whole grains, whole grains), and carbohydrates. sugar (honey, syrup, sweet foods). You can control the carbohydrates consumed by reading the labels on food packaging. You need to know that:

  • 1 gram of carbohydrates contains 4 calories;
  • 1 gram of protein contains 4 calories; and
  • 1 gram of fat contains 9 calories.

If applied to a chicken egg weighing 243 grams, then the calories obtained are:

  • 24 grams fat (meaning 216 calories);
  • 31 grams of protein (meaning 124 calories); and
  • 2 grams of carbohydrates (meaning 8 calories).

So the total calories from a chicken is 348 calories. This means that if your daily requirement is 2,000 calories, then you can get it from a variety of foods with protein and fiber content, not just by eating large amounts of carbohydrates.

Avoid Consuming Excessive Carbohydrates

Carbohydrates are important for the body as the main source of energy. After carbohydrates enter the body and are converted into glucose, these substances will be absorbed by the body's cells with the help of the hormone insulin.

When the carbohydrates that enter the body are considered too much, the risk of the insulin hormone is no longer able to help glucose be absorbed by the body's cells. As a result, the level of glucose or sugar in the blood increases, putting you at risk for diabetes.

Soya bean as Food High in Protein and Fiber

Because we are used to eating rice that is high in carbohydrates, we tend to still feel hungry if we only eat rice in small quantities. On the other hand, to avoid obesity and diabetes, carbohydrate intake should be limited.

To control your appetite, try eating soy or soy-containing foods 2 hours before mealtime. Soy is a complete protein source with all the essential amino acids in it. This one food also contains isoflavones, which are natural estrogenic compounds that can help prevent cancer, osteoporosis, and cardiovascular diseases, such as heart disease. Isoflavones are also helpful in treating menopausal symptoms.

Another advantage of soybeans is their high fiber content. Fiber from soybeans can provide health benefits including digestive health and has an effect in lowering blood cholesterol. Eating foods that are high in fiber will make you feel full longer. Thanks to the intake of soybeans in the daily menu, you can still consume carbohydrates without overdoing it because in the process it makes the body not feel hungry quickly.

Apart from that, one thing that is most important is how the body can get nutrients that are in accordance with daily needs. You don't need to reduce or increase your food intake. Likewise with carbohydrates which in this case is rice. Limiting carbohydrates is a major way to lead a healthier life.