Juliana Sanchu
Asst. Prof. (St. Joseph’s College, Jakhama)
Carbohydrate and protein constitute the majority of nutrition in indian diet, scientifically carbohydrate are mono, di and poly saccharides they provide "ready" energy for the body, once consumed it assimilates in a very short time and is released in blood stream as glucose, each gram of carb 4.1 calories ( calorie is defined as amount of energy required to rise the temperature of 1 litre of water by 1 degree centigrade ), whereas protein on the hand is the building block and is mainly made up of amino acids ( essential and non-essential ), protein also produces energy when they break down, 1g of protein produces 4 calories of energy.
We need carbohydrates because carbohydrates are the macronutrient that we need in the largest amount. According to the Dietary Reference Intakes published by the USDA, 45%-65% of calories should come from carbohydrates. We need this amount of carbohydrate because: Carbohydrates are body main source of fuel. Carbohydrates are easily used by the body for energy. All of the tissues and cells in our body can use glucose for energy. Carbohydrates are needed for the central nervous system, the kidneys, the brain, and the muscles to function properly. Carbohydrates can be stored in the muscles and liver and later used for energy. Carbohydrates are important in intestinal health and waste elimination.
Proteins are large macromolecules which consist of hydrogen, carbon, and oxygen. Proteins are polymeric chains that are built from monomers known as amino acids. Proteins have a major function in a living organism, for example, the replication of DNA catalyzing metabolic reactions; stimulus response and also transporting molecules from one place to another. There are 20 different types of amino acids which synthesize protein, however the function and different properties of each type of protein is due to the precise sequence and structure of the amino acids present.
We need protein because according to the Dietary Reference Intakes published by the USDA 10%-35% of calories should come from protein. Most Americans get plenty of protein, and easily meet this need by consuming a balanced diet.
We need protein for: growth especially important for children, teens, and pregnant women, tissue repair, immune function, making essential hormones and enzymes, energy when carbohydrate is not available, preserving lean muscle mass.
The food which has carbs, protein and fat along with vitamins and minerals is a balanced diet, milk is a well-known balanced diet . The requirement of carbs and protein vary from person to person, it depends on
o Type of work
o Life style of a person
o Built of a person
o Body type
o Miscellaneous factors
1)It goes with out saying heavy manual labours require more carbs than a normal man ( 2300-2500) calories per day and protein intake for heavy manual labors will be 1g/ kg body weight
2)Lifestyle plays a major role, a fit athletic person who is a “ gym rat “ requires more carbs and protein not just to sustain the work but to maintain his muscles ( 1 pound of muscle burns 50 calories AT REST ) his carb requirement will be ( 2300-2800 cals depending upon how much muscles and how long he is been in athletics ), his protein requirement is 1.5 g per pound of body weight
3) Built of a person, requirements are directly proportional to the body size, for a man more than 6 ft height based on his daily activity his carb requirement will be 1900-2200, compared to a short man of 5’6’’ who needs 1700-2000 calories based on physical activity
4)There are three body types ectomorph, mesomorph and endomorph. Ectomorphs are naturally skinny guys, no matter how much they eat they always stay skinny, their food is metabolised very fast and they need high carb food. Endomorphs are the other end of spectrum, they gain weight very easily even with a low carb diet, their carb requirement is low relatively
5) When a person has disease like graves disease ( hyperthyroidism ) his thyroxine levels are going to be very high thus increasing the metabolic rate this makes the person very thin, he obviously need more carbs in diet, protein requirement remains unchanged, there are other disease like diabetes, high carb diet is contraindicated, similarly in pregnancy high protein diet is advised and in chronic renal failure high protein diet is contraindicated
When carbohydrate level falls in diet, a series of response occurs, for a normal person when carb level in food reduces constantly, he go into a state of KETOSIS, insulin level reduces, glucagon levels increase, glycolysis occurs to maintain blood glucose level, fat resources are burnt down leaving ketone bodies that are excreted in urine characterised by "fruity smell" in urine.
When protein level falls in body, "wasting of muscles " occur, there is generalised body weakness, loss of strength, size of muscle reduces, tremors occur when lifting heavy weights, due to osmotic variation in blood water retention occur in peripheries causing edema, in children protein deficiency lead to marasmus ( when all nutrients are deficient) and kwashiokar ( when only protein is deficient ) usually seen in children below 5 years of age from lower socio economic status.
When too much carbohydrate is consumed, glucagon level reduces and insulin level elevates, “gluconeogenesis” occur and carbs are converted into fat and stored ( sex also determines the storage of fat ), when too much protein is consumed, protein breaks to energy and when energy in the form of ATP is not used its ALSO STORED AS FAT.
Carbohydrates are mainly found in starchy foods like grain and potatoes, fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds, and cottage cheese contain carbohydrates, but in lesser amounts.
Fiber refers to certain types of carbohydrates that our body cannot digest. These carbohydrates pass through the intestinal tract intact and help to move waste out of the body. Diets that are low in fiber have been shown to cause problems such as constipation and hemorrhoids and to increase the risk for certain types of cancers such as colon cancer. Diets high in fibers; however, have been shown to decrease risks for hearts disease, obesity, and they help lower cholesterol. Foods high in fiber include fruits, vegetables, and whole grain products.
Protein is found in meats, eggs, poultry, fish, and meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.
When we eat these types of foods, our body breaks down the protein that they contain into amino acids. Some amino acids are essential which means that we need to get them from our diet, and others are nonessential which means that our body can make them. Protein that comes from animal sources contains all of the essential amino acids that we need. Plant sources of protein, on the other hand, do not contain all of the essential amino acids.
“Take care of your body. It’s the only place
you have to live.” -Jim Rohn
