HCS308 Week 3 – Discussion

Analyze the roles of carbohydrates and fiber and their importance to our health.
Most body functions require glucose obtained from carbohydrates. Apart from
carbohydrates, the body can also obtain glucose from fats and proteins. However, taking a
diet that has excess proteins has several adverse health consequences. Carbohydrates also
play a vital role in the normal functioning of body tissues (Sizer & Whitney, 2017). Foods
that are rich in carbohydrates, especially foods rich in fiber, are the preferred sources of
glucose in the diet. Fiber is a type of carbohydrate that cannot be digested by the body. Fiber
is mainly sourced from plants. Fruits, vegetables, and nuts are examples of foods that are rich
in dietary fiber. Fiber plays an important role in the proper functioning of the digestive
system. Through the consumption of fiber-rich foods, one can avoid intestinal problems such
as constipation (Sizer & Whitney, 2017). Fiber can also help one to keep their cholesterol and
blood sugar levels in check. People who eat fiber-rich diets report better health outcomes
compared to people who do not. Fiber helps support immunity as well as reduce
inflammation.
Discuss why avoiding dietary carbs might be ill-advised. 
Many people who are seeking to lose weight avoid dietary carbs altogether. Failure to
take carbohydrates means that the body will seek alternative sources of energy in fats and
proteins. Failure to consume enough carbohydrates can result in low blood sugar. Using
proteins and fats as alternative sources of energy puts a strain on the kidneys (Sutare, 2013).
Failing to consume carbohydrates also means that one does not consume dietary fiber. The
result is one can experience digestive problems such as constipation.
Evaluate current recommendations for carbohydrate and fiber intake.

Adults and children require at least 130 grams of carbohydrates every day to provide
energy to the brain. To this end, to maintain a healthy lifestyle, one should ensure that they
consume between 45 and 65 percent of total calories from carbohydrates. It is also important
for one to limit the intake of added sugars. One should strive to ensure that they consume a
maximum of ten percent of the calories from added sugar. The American Heart Association
states that an upper limit of not more than 100 calories of added sugar is recommended for
women and an upper limit of not more than 150 calories of added sugar for men (Sizer &
Whitney, 2017). The World Health Organization recommends that both children and adults
should strive to ensure that they reduce their intake of added sugar throughout their life
course. It is also recommended that healthy eating must include grains. At least half of the
grains consumed should be whole grains. Men aged 50 years and below should consume at
least 38 grams of fiber. On the other hand, men aged 51 and above should consume at least
30 grams of fiber (Sizer & Whitney, 2017). Women aged below 50 years should consume at
least 25 grams of fiber, while women aged 51 years and above should consume at least 21
grams of fiber.
Assess two sources of carbohydrate-rich foods, as well as two sources of fiber-rich foods.
Sources of carbohydrate-rich foods include starchy vegetables and legumes. On the
other hand, sources of fiber-rich foods include brown rice and fruits.

References

Sizer, F. & Whitney, E. (2017). Nutrition: Concepts and controversies (14th ed.). Mason,
OH: Cengage Learning.
Sutare, M. S. (2013). Study of disease severity in leaves of Vasaka, in Marathwada region
(MS) India. Bioscience Discovery, 4(2), 187-188.