Carbohydrates are one of the three macronutrients (with proteins and fats) that furnish energy to the body. They are important for the efficient functioning of the organism; they are especially important in providing energy to the brain, muscles, and other organs. Although they are currently a contentious issue in most of the modern dietary approaches, carbohydrates are still considered to be a crucial component of a fulfilling meal. In this particular article, expect an exploration of what carbohydrates are, what types there are, their functions and their contribution to nutrition.
What Are Carbohydrates?
Carbohydrates are such organic compounds that contain carbon, hydrogen and oxygen in their respective groups. Carbohydrates are present in almost all food stuff and serve as the main source of energy in starving conditions. After intake carbs get to blood in form of glucose transferable to various cells for energy. The excess glucose however, is converted and reserved in the form of glycogen within muscles and liver for future.
Types of Carbohydrates
Carbohydrates can be overall divided into three categories, which are :
1.Sugars (Simple Carbohydrates):
The simple carbohydrates are not more than two units of sugar and can get into the body within a short period of time. Common sources are; natural foods like fruits, milk, and even sweeteners like honey, and sugar from the table. Simple carbohydrates are also known as easily digestible and usually contain foods that give a quick supply of energy. They include:
Glucose
Fruits Fructose
Dairy Lactose
Table sugar: Sucrose
2.Starches (Complex Carbohydrates) –
As previously mentioned, complex carbohydrates consist of longer sugar chains which take longer to be digested. This slower rate of digesting supplies energy for longer periods. Starches can be found in foods like:
Grains e.g. rice and oats, barley
Pulses such as beans and lentils
Starchy food e.g. potatoes and corn
3.Fibre:
Most carbohydrates can be classified as straight or branched chain carbohydrates. However, fibre is a type of carbohydrate that the body cannot digest. Fibers cannot be termed as energy giving substances, however, they do aid the body in digestion, control of blood sugar levels and make the individual feel full. Fiber is contained in:
Vegetables (broccoli, carrots)
Fruits (such as apples and berries)
Whole grains (i.e. brown rice and oats)
Lentils and other beans
3.The Role of Carbohydrates in the Body
The Body’s Fuel:
Carbohydrates are the primary energy source for the body, especially for the brain and muscle tissues. Carbohydrates are consumed and subsequently transformed into glucose, which is then entered into the cells for ATP production (adenosine triphosphate). ATP is the cellular energy currency, enabling the energy storage and transport in cells.
Energy in the Reserve:
Whenever there are high concentrations of glucose in the blood, the glucose is converted into glycogen and stored in the liver and muscles. If energy is needed during the periods between meals or during exercise, this glycogen can be utilized to provide energy to the body.
Helping in the Digestion:
Digestion, and especially the use of insoluble fiber, is also effective for the relief of constipation since it helps to hydrate hard stools and facilitates the movement of soften ones. It also nourishes probiotics that are important for health.
Blood Sugar Management:
High quality complex carbohydrates, especially those containing significant amounts of complex sugars, fibrous tissues, discourage the fast penetration of sugar in the blood stratum. This assists in maintaining a stable blood level of glucose, thereby preventing sudden increases or decreases that might cause excessive energy to the person or a bad mood.
conclusion
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