Carbohydrates

Carbohydrates

The sugars, starches and fibers found I fruits, grains, vegetables and milk products are called carbohydrates because, at the chemical level, they contain carbon, hydrogen and oxygen. They are the main type of nutrients have most important source of energy for our body.

Digestive System -à changes carbohydrates into glucose (blood sugar) -à Body uses this sugar to give energy -à to cells, tissues and organs of our body-àstores any extra sugar in liver and muscles for future use.

Carbohydrates are classified into two types depending on chemical structure.

Simple carbohydrates & Complex carbohydrates

Simple carbohydrates	Complex carbohydrates
Sugar found in fruit, vegetables, milk and milk products	Include whole grain breads, cereals
Includes sugar added during food processing and refining	Starchy vegetables and legumes are good sources of fiber.
Raw sugar, brown sugar, corn sugar, corn syrup and high-fructose
Glucose fructose, sucrose and fruit juice concentrate

Benefits of carbohydrates :

1)      Main source of energy

2)      Help to fuel our brain, kidneys heart muscles and central nervous system

3)      Fiber -à helps in digestion, gives safety level, controls blood cholesterol level.

 Functions of carbohydrates :

            Provide energy

           Store energy

           Build macromolecules

           Spare protein and fat for other uses

            Glucose energy is stored as glycogen in muscles and liver.

Whole carbohydrates -à vegetables, whole fruit, legumes, potatoes, and whole grains.

Refined carbohydrates-à sugar, sweetened beverages, fruit juices, pastries, white bread, white pasta, white rice and others.

Classification

          Monosaccharide or simple sugar

          Disaccharide
         Oligosaccharides

         Polysaccharides

How much energy should come from carbohydrates :

About 50 to 60 percent of our total daily calories should come from carbohydrate.

1 gm of carbohydrate -à gives 4kcal

Carbohydrates -à makes up 45 to 65 percent of our total daily calories.

Eg. If a person consumes 2000Kcal/day -à 900 to 1300 Kcal/day (should be from carbohydrates) i.e. between 225 – 325 gms of carbohydrates/day.