Good sources of carbohydrates and vitamin B complex


CARBOHYDRATES

All the chemical reactions in our body requires fuel to work. All organs along with muscle uses carbohydrate in form of glucose. Brain needs twice the fuel as other cells. Body intakes this fuel in form of carbohydrates that we consume through our daily diet.


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Carbohydrate is in two forms: sugar and starch. The formation of both are simple sugars like glucose and fructose. Digestion breaks carbohydrates into simpler molecules, that are absorbed into the blood.

Carbohydrate is used for energy needs on daily basis, and intake depends on how many calories you consume. considerable amount of carbohydrate to meet energy needs is 130 grams/day.

Each gram of carbohydrate contains 4 calories. more calories in body can come from carbohydrate, fat or protein in food products that are consumed by us regularly.

Carbohydrates is present in various food except meat and fish that does not have carbohydrate, and any fats.

Plant foods are biggest source of carbohydrate, and some, such as grains,etc

The best carbohydrate foods are whole foods such as fresh juice, grains, foods made with grains and vegetables. These foods contain vitamins, minerals and antioxidants.


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  • Carbohydrate rich foods

Buckwheat
Pasta
Noodles
Cornmeal
Flour
Tortillas
Rice
Barley
Wheat
Dried fruit
white beans
Bread
Bagels
Fruit juice
Sugar
Honey
Agave syrup
Corn syrup
Molasses
black beans
kidney beans
pinto beans
garbanzo beans
Sweet potatoes
Winter squash like butternut and acorn
Carrots and carrot juice
Milk
Couscous
Oats
Rye
Bulgur
Cereals
Fruit

VITAMIN B COMPLEX


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The vitamins B complex help body extract energy from food that we eat, so they are important for every process in our body as vitamins B are water-soluble that means your body doesn't store them, it is important to make sure that food we eat provides enough vitamins B complex.
  • Whole grain foods rich in vitamin B complex

whole-grain flour
brown and wild rice
whole barley, muesli
oatmeal
millet
wheat germ

  • Refined grain products rich in vitamin B complex

white bread
white rice
pasta

  • Vegetables and fruits rich in vitamin B complex

leafy green vegetables
fruits and nuts
broccoli
spinach
Brussels sprouts
mushrooms
almonds
beets
oranges
grapefruit

  • poultry and dairy products rich in vitamin B complex

Eggs
fish
shellfish
milk
cheese and butter

Conclusion

Our body is a set of complex mechanism that requires various nutrients including carbohydrates and vitamin B complex that comprises our overall energy. Thus we need to maintain a balanced diet in order to remain healthy.

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