Summary
Complex carbohydrate is the preferred type of carbohydrate because it provides more advantages to the human body. Adults should get up to 65% of their daily calories from carbohydrates and complex ones, which include starch, glycogen, and fiber, are the most nutritious (Mazur & Litch, 2018). For instance, dietary fiber contributes to the feeling of satiety, and starches are important sources of nutrients (Mazur & Litch, 2018). In comparison, simple carbohydrates refer to sugars in food and are associated with health issues (Mazur & Litch, 2018). Therefore, complex carbohydrates are more suitable for a beneficial diet.
Fats can be divided into three several types, including saturated, unsaturated, and polyunsaturated. Some sources for the first group are processed meat, lard, cakes, butter, and cheese (Ogori et al., 2020; Forouhi et al., 2018). Unsaturated fats can be found in palm oil, peanut oil, olive oil, linseed oil, and mustard oil (Ogori et al., 2020). The sources of polyunsaturated fats are fish, nuts, seeds, corn oil, and soybean oil (Forouhi et al., 2018). Of the three types, polyunsaturated fats are useful in reducing heart disease because they can decrease cholesterol levels and provide needed energy alongside fat-soluble vitamins (Ogori et al., 2020; Forouhi et al., 2018). While people can consume different fats, polyunsaturated is more beneficial for health than saturated fats.
Table 1. Complete and Incomplete Proteins
Protein is the preferred source of fuel for the human body because the element makes distinctive contributions to one’s diet, provides vital amino acids, and accounts for functions of maintenance and growth. People require sufficient amounts of protein as carbohydrates and fats cannot duplicate it, delivers amino acids that the body cannot create enough, and participate in anabolism and catabolism (Mazur & Litch, 2018).
References
Forouhi, N. G., Krauss, R. M., Taubes, G., & Willett, W. (2018). Dietary fat and cardiometabolic health: Evidence, controversies, and consensus for guidance. BMJ, 361, 1-8.
Mazur, E. E., & Litch, N. A. (2018). Lutz’s nutrition and diet therapy (7th ed.). F.A. Davis Company.
Ogori, A. F. (2020). Source, extraction and constituents of fats and oils. Journal of Food Science and Nutrition, 6(2), 1-8.