Carbohydrates are called carbohydrates because the carbon, hydrogen and oxygen they usually contain in the ratio to form water with the general formula Cn (H2O) n. Plants use sunlight (photosynthesis) to convert water and carbon dioxide into carbohydrates and oxygen.
Carbohydrates are classified into mono, di, tri, poly, and heterosaccharides. The smallest carbohydrates are monosaccharides like glucose, while polysaccharides like starch, cellulose, and glycogen can be large and even indeterminate in length.
Carbohydrates: mainly sugars and starches, which together constitute one of the three main types of nutrients used as sources of energy (calories) by the body. Carbohydrates can also be defined chemically as neutral compounds of carbon, hydrogen, and oxygen.
Carbohydrates come in simple forms like sugars and complex forms like starches and fiber. The body breaks down most sugars and starches into glucose, a simple sugar that the body can use to fuel its cells. Complex carbohydrates are derived from plants. The dietary intake of complex carbohydrates can lower blood cholesterol when replaced by saturated fat.
Carbohydrates are classified into mono, di, tri, poly, and heterosaccharides. The smallest carbohydrates are monosaccharides like glucose, while polysaccharides like starch, cellulose, and glycogen can be large and even indeterminate in length.
Key functions of carbohydrates
- When your body needs energy, it looks for carbohydrates first.
- If you don’t eat enough carbohydrates, your body will look to other sources of energy, such as the proteins found in muscle tissue. Proteins, however, are not efficient sources of energy for the body.
- Carbohydrates are the most abundant source of dietary energy for all organisms.
- They supply energy and serve as a form of energy storage.
- Carbohydrates like glucose, fructose, starch, glycogen, etc. provide energy for the functioning of living organisms.
- Carbohydrates also protect muscles and help regulate the amount of sugar circulating in the blood so that all cells get the energy they need.
- Carbohydrates participate in cellular functions such as cell growth, adhesion, and fertilization.
Food sources of carbohydrates
Carbohydrates come in two forms: simple and complex. Both are made up of sugar units. The difference is how many units of sugar they contain and how they come together.
Examples of individual sugars in foods include fructose (found in fruits) and galactose (found in dairy products). Double sugars include lactose (found in dairy), maltose (found in certain vegetables and beer), and sucrose (table sugar). Honey is also a double sugar, but unlike table sugar, it contains a small amount of vitamins and minerals.
- Complex carbohydrates release energy slowly and often contain fiber. These “healthier” forms of carbohydrates include whole wheat bread, pasta, rice, potatoes, cereals, and legumes.
- Simple carbohydrates are sugars that give you instant energy and generally have no nutritional value. Simple carbohydrates that contain vitamins and minerals are naturally found in: fruits, milk and dairy products, vegetables. Simple carbohydrates are also found in processed and refined sugars * such as: candy, table sugar, syrups (not including natural syrups like maple), regular carbonated drinks.
* Refined sugars provide calories, but lack vitamins, minerals, and fiber. These simple sugars are often called “empty calories” and can lead to weight gain. Also, many refined foods, such as white flour, sugar, and polished rice, are lacking in B vitamins and other important nutrients, unless they are marked “enriched.” It is healthier to get carbohydrates, vitamins and other nutrients in the most natural way possible, for example, from fruits instead of table sugar.
Daily use of carbohydrates
Carbohydrates typically consist of 45-60% of your total caloric intake.
Allowable carbohydrate levels may vary based on activity levels. The range is 20 to 70 grams daily.
However, 70 grams per day is very generous and is generally only for those who do weight training in addition to cardiovascular exercise.
The normal low carb range for weight loss is 20 to 50 grams a day. You must determine how strict it should be; the best way is to experiment and find out what amount works well for you as an individual.
In fact, there is no minimum daily requirement for carbohydrates, but they do have a lot of beneficial phytochemicals and fiber, so eating some is fine (as long as they are not refined or processed).
Nutritional security
If you consume excess carbohydrates and do little or no physical activity, these excess carbohydrates will be converted and stored in the body as fat, which can lead to weight gain and other health risks.
My next article entitled “The Role of Protein in Our Life” will examine the role of protein in good nutrition.
See you at the Beaches of the World,
Kevin mcnabb