Carbohydrates

Carbohydrates are the most abundant organic compounds in nature. Carbohydrates are found in all living things and play a role in various important functions. Therefore, carbohydrate-rich food is an essential part of a balanced diet. Carbohydrates provide glucose to the body, transformed into energy for biological functions & physical activities. However, carbohydrate quality matters; some carbohydrate-rich foods are superior to others. 

Sources of carbohydrates:

• The healthiest sources of carbohydrates are unprocessed or slightly processed whole grains, fruits, vegetables, and legumes, which provide vitamins, minerals, fibre, and various phytonutrients.

• White bread, pastries, sodas, and other highly processed and refined meals are all unhealthy sources of carbohydrates. These foods are high in easily digestible carbs, which can cause weight gain, obstruct weight loss, and increase heart disease and diabetes.

Classification of Carbohydrates

Carbohydrates are divided into three categories:

• Sugar – is the most basic type of carbohydrate and can be found in a variety of meals such as fruits, vegetables, milk, and milk products. Fruit sugar, table sugar, and milk sugar are all examples of sugar.
• Starch is a complex carbohydrate, which means it is made up of many sugar molecules bound together. Cooked dry beans, cereals, & Vegetables and peas all contain starch.
• Fibre – It is a complex carbohydrate as well. It can be found in various foods, including fruits, vegetables, whole grains, & cooked dry beans and peas.

Sources of Carbohydrates

• Quinoa

Quinoa is a healthy seed that has gained popularity among health-conscious people. It’s a pseudocereal, which means it’s a seed that’s cooked & eaten like a grain. Quinoa is a high-carb food since it contains 70% carbohydrates when cooked. It is, nevertheless, a great source of protein & fibre.

•  Oatmeal

Oats are a nutritious whole grain high in vitamins, minerals, & antioxidants. Carbohydrates make up 70% of raw oats. They’re particularly high in oat beta-glucan, a form of fibre. A 1-cup portion has 54 grams of carbs, 8 grams of fibre, and 8 grams of protein. Oats are also a good source of protein, with a higher protein content than most cereals.

• Buckwheat

Buckwheat, like quinoa, is classified as a pseudocereal. Despite its name, buckwheat is not linked to wheat but does not contain gluten. Raw buckwheat has 75 grams of carbohydrates per 100 grams, whereas cooked buckwheat groats have 19.9 grams of carbs per 100 grams. Buckwheat is a nutrient-dense grain that is high in protein and fibre. It also has a higher concentration of nutrients & antioxidants than other grains.

• Bananas 

Bananas are a common fruit that may be used in various recipes. A large banana contains roughly 31 grams of carbohydrates, which can be starches or sugars.

Bananas are also abundant in potassium & vitamins B6 & C, and other helpful plant chemicals. Bananas may help decrease blood pressure and enhance heart health due to their high potassium content.

• Sweet potatoes

Sweet potatoes are a nutritious tuber or root vegetable that is delicious. About 20.7 grams of carbohydrates are found in one-half cup of smashed, cooked sweet potatoes, including their skins, made up of starch, sugar, and fibre. Vitamin A, vitamin C, & potassium are all abundant in sweet potatoes. Furthermore, they’re high in antioxidants, which are substances that assist your cells in neutralising dangerous free radicals and protect you from chronic disease.

Simple Carbohydrates

They are the fundamental components of complex carbohydrates.

• Arabinose is found in coffee, wine, and vegetables.
• Raisins, figs, and dried fruits are examples of allulose.
• Fruit, honey, and agave syrup all contain fructose.
• Galactose is found in butter, cream, and ghee.
• Glucosamine can be found in shellfish and animal cartilage.
• Molasses, sweet maise, and fruit juices are all sources of glucose.
• Cranberries, broccoli, and green beans contain mannose.
• Watermelon, mulberry, and Ceylon cinnamon all contain N-acetylgalactosamine.

Complex carbohydrates

Sugar molecules are joined together in long, complicated chains to make complex carbohydrates. Peas, beans, whole grains, & vegetables are all high in complex carbs. Both basic and complex carbs are converted to glucose (blood glucose) and used as energy in the body. Glucose is needed by the body’s cells and the brain. Any glucose that is not consumed is stored as glycogen in the liver & muscles for later use.

Complex carbohydrates foods are high in vitamins, minerals, and fibre, which are beneficial to one’s health. Therefore, instead of processed or refined sugars, which lack the vitamins, minerals, and fibre found in complex carbs, the bulk of carbs should come from complex carbs (starches) & naturally occurring sugars. Because refined sugars have no nutritional value, they are commonly called “empty calories.”

Complex carbohydrates, often known as starches & fibre, can be found in everyday foods. Starches are high in vitamins and minerals and thus are commonly used as thickeners in other dishes. Fibre is not digested by the body, although it helps with digestion and can decrease cholesterol. 

• Wheat, corn, and potatoes contain dextrin.
• Onion, artichokes, and chicory contain fructooligosaccharides (FOS).
• Garbanzo beans, cashews, and soybeans all contain galactooligosaccharides (GOS).
• gentianose – spices and root vegetables
• Soy sauce, sourdough bread, and kimchi contain isomaltooligosaccharide (IMO).
• Shiitake mushrooms, Chinese cinnamon, and baked foods all contain maltotriose.
• Coffee beans, yeast, and probiotics contain mannan oligosaccharides (MOS).

Conclusion

Carbohydrates are necessary for giving the body energy and functioning properly. Although, people may require different carbs depending on their lifestyle, weight, & degree of activity. Most people can follow a healthy diet by incorporating complex carbs into their diet and minimising their intake of processed carbohydrates.

Making smart carbohydrate selection can help a person maintain a healthy blood glucose balance & reduce the chance of developing health problems. As with any other food, the key to eating carbohydrates is to make wise choices and restrict those that aren’t so good for you. Select nutrient-dense carbs that are high in fibre, vitamins, and minerals. Consume sugar-added