Carbohydrates are molecules that contains of carbon, oxygen and hydrogen atoms. The ratio of hydrogen and oxygen molecule in carbohydrate is 2:1, which is identical to water.
Carbohydrates are macronutrients. They are one of the three important ways that a human body can obtain energy. Carbohydrates are transformed into sugar and this sugar will be used by the cells for energy production.
Nutrition Sources of Carbohydrates
- There are various healthy and unhealthy sources of carbohydrates.
- Healthy sources of carbohydrates comprise various food sources- like animal and plant products, such as fresh fruits, vegetables, corn, coconut water, potatoes, milk, curd, and other milk products.
- Unhealthy sources of carbohydrate include soda, white and brown bread, refined sugar, cake, pastries, and other highly processed foods.
- Carbohydrates can be found in different forms, such as starch, sugars and fibres.
Types of Carbohydrates
There are 2 types of carbohydrates:
Carbohydrates cannot be produced by our body. So, they should be taken through food.
Simple Carbohydrates
Fresh fruits like apples, banana, kiwi, coconut shell, orange, pineapple, sweet potatoes, berries, grapes and mulberry are rich sources of healthy simple carbohydrates. Foods that have artificial sugars and highly processed foods like coke and chips are unhealthy sources of carbohydrate. Milk is also a good source of simple carbohydrates.
Starchy Carbohydrates
Grains are very good source of carbohydrates. Grains consist whole grain bread, chapati etc. Some foods that are rich in carbohydrates are beans, potatoes, sweet potatoes, rice and some nuts. Cereals are also a good source of carbohydrates.
Fibrous Carbohydrates
Fibrous carbohydrates can be found in fresh vegetables like pumpkin, carrot, tomatoes, bottle guard, beans, broccoli, cucumbers, squash, etc.
Complex Carbohydrates
Complex carbohydrates are found in beans, peas, whole edible grains, barley, oats, wild rice, brown rice, etc.
Complex carbohydrates are good carbohydrates as they contain starch and fibres both. Also, these carbohydrates do not increase sugar levels in the blood thereby beneficial in reducing sugar level in blood.
Other classification
Monosaccharide
Monosaccharide are water-soluble compounds. They are ketone or aliphatic aldehydes which consists one carbonyl group and one or more hydroxyl groups. Most natural monosachharides have either five or six carbon atoms. Generally occurring hexoses in foods are fructose, glucose and galactose, commonly occurring pentoses are arabinose and xylose.
Oligosaccharides
These are relatively low molecular weight polymers of monosaccharides that are covalently attached through glycosidic linkages. Disaccharides consist of two monomers and trisaccharides consist of three monomers. Oligosaccharides containing glucose, galactose and fructose monomers are the most commonly occurring in foods.
Polysaccharides
The majority of carbohydrates found on earth are present as polysaccharides. Polysaccharides are high molecular weight polymers. Polysaccharides containing all the same monosaccharides are called homopolysaccharides ( starch, glycogen and cellulose are formed from only glucose)
Functions of Carbohydrates
- These are the excellent source of energy.
- It is a part of our connecting tissues.
- These are beneficial in maintaining a healthy digestive system.
- The fibre in carbohydrates helps in reducing blood cholesterol.
- It retains protein from being burned so it can be used to build and repair tissue.
Healthy carb cutting
Cutting carbohydrate can be healthy, as long as the right carbohydrates are cut and at healthy level. First, individual should consider what they are cutting. Processed, refined sugar and fried items should cut, while legumes, beans and whole edible grains should be a part of a healthy dietary habits.
How Carbohydrates Fuel Exercise
- Complex carbohydrates are a powerful source of energy that fuel muscle contractions.
- Once eaten, carbohydrate are broken down into smaller sugars (glucose, galactose and fructose) to be used as energy source for quick tasks.
- Any unused glucose molecule will further be converted into glycogen and stored in the muscles and liver for future use.
- Glycogen is the energy source most commonly used for short, intense exercise such as sprinting and weightlifting.
- As glycogen is stored in muscles, it is instantaneously accessible and ready to use.
- During bursts of exercise, the stored glycogen will be converted back to glucose and further burned for fuel. This is the typical energy source for the first few minutes of any kind of sport.
- During stability exercise s , glycogen can also break down fat into something the muscles can use for fuel.
