Why carbohydrates are gut health heroes: 6 top benefits you cannot ignore

Health benefits of carbohydrates: Complex carbohydrates, found in foods like brown rice, quinoa, and sweet potatoes, release glucose into the bloodstream more slowly compared to simple carbs (Image: Canva)

Carbohydrates are a type of nutrient found in many foods. They are a primary source of energy for the body. They are made up of sugar molecules and come in different forms, including sugars, starches, and fibres. Carbohydrates help regulate blood sugar levels by offering a steady release of energy, particularly when consuming complex carbohydrates like whole grains.

Additionally, dietary fibre from carbohydrates supports digestive health by promoting regular bowel movements and preventing constipation. Carbohydrates are vital for brain function, as the brain relies on glucose for cognitive processes such as memory and concentration.

Here’s  how carbohydrates can positively impact your digestive system and why they should be a part of your diet:

Supports digestion: Carbohydrates, particularly dietary fibre, play a pivotal role in maintaining digestive health. Fibre, found in whole grains, fruits, and vegetables, helps regulate bowel movements by adding bulk to the stool and facilitating its passage through the intestines. This can prevent constipation and promote regularity.

Nourishes beneficial gut bacteria: Prebiotic fibres, a type of carbohydrate, serve as food for the beneficial bacteria in your gut. By consuming prebiotics from sources like bananas, onions, and garlic, you help these probiotics thrive. A healthy balance of gut bacteria supports digestion, enhances nutrient absorption, and boosts immune function.

Reduces risk of digestive disorders: A diet rich in whole grains and high-fibre foods can reduce the risk of various digestive disorders, including diverticulitis and irritable bowel syndrome (IBS). The fibre in these foods helps to keep the gut lining healthy and reduces inflammation, which can prevent and reduce symptoms of these conditions.

Enhances nutrient absorption: Certain carbohydrates, like those found in whole grains and legumes, help improve the absorption of essential nutrients such as calcium, magnesium, and iron. By providing a stable digestive environment, these carbs ensure that your body effectively absorbs and utilises the nutrients from your food.

Promotes satiety and weight management: Carbohydrates that are high in fibre help you feel full for longer periods, reducing overall calorie intake and assisting in weight management. Foods rich in fibre take longer to digest, which helps to control appetite and prevents overeating, ultimately supporting a balanced weight.

Maintains blood sugar levels: Complex carbohydrates, found in foods like brown rice, quinoa, and sweet potatoes, release glucose into the bloodstream more slowly compared to simple carbs. This steady release helps maintain stable blood sugar levels, reducing the risk of spikes and crashes that can negatively affect gut health and well-being.