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We need certain nutrients to help our bodywork. However, when you are talking about dieting and staying fit, one nutrient always pops up, which is carbohydrates or carbs. Carbohydrates can be known as the primary source of energy for performing different tasks. However, what are carbohydrates? The nutrient is one of the major parts of any food and can be considered sugar molecules. Moreover, our body breaks carbohydrates into smaller parts and converts them into glucose. This glucose, also known as blood sugar, helps our body to function by giving energy to different cells and tissues. Let us read below to know more about “what is carbohydrates” and other information related to them.
Types of carbohydrates
Similar to other food nutrients, there are different types of carbohydrates present in a food. These are,
Sugars
Sugars are one of the most basic carbohydrates. They are made up of only one or two units of sugars. These can be added to the foods to give them a sweet flavour. Moreover, sugars can be found naturally in fruits and plants. Monosaccharides and disaccharides come into this category.
- Lactose: Glucose and galactose molecules build this sugar. People diagnosed with lactose intolerance cannot digest this type of sugar.
- Sucrose: Also known as table sugar, it is made up of fructose and glucose.
- Maltose: When cereals are mated, it results in the formation of maltose.
Starches
When lots of sugar molecules attach themselves to each other, then, it results in the formation of a complex molecule known as starch. Your body needs to break the molecule of starch into simple sugar molecules to use them for giving out energy.
Fibre
Fibres are one of the most complex types of carbs. They cannot be broken down into simpler or smaller parts by our body. This ability to not be broken down by the body can help people counter overeating as fibre helps you to feel full while eating less. Moreover, there are several other benefits of eating food rich in fibre, such as,
- Food rich in fibre helps you counter constipation
- Cholesterol and blood sugar levels can be maintained by eating food rich in fibre.
Metabolism with carbohydrates
The digestion of carbohydrates starts from the mouth itself. The human saliva contains an enzyme known as amylase, which breaks down starch molecules into smaller parts when you are chewing your food. Further digestion takes place in the small intestine, wherewith the help of pancreatic amylase, the carbs are broken down into monosaccharides which are then absorbed into the bloodstream. Once the blood starts to carry the monosaccharides, it can be used by the cells and tissues to perform day-to-day tasks. Moreover, excess of it can be stored in the form of glycogen or converted into fat to use in the future by the process of ketosis.
Carbohydrate requirements in the body and the sources of the nutrient
The carbohydrate requirement for a human body varies depending on age, height, weight, and other aspects. It was found that carbohydrates comprise over 60% of your daily diet. Depending on the food, the carbohydrates will vary so will the calories. It is known that all carbohydrates have only 4 calories per gram.
The carbohydrates, which are healthy sources of your diet, will also contain nutrients such as vitamins, fibres, and other minerals. Moreover, you can calculate your daily calorie count when you are eating carbohydrates. For example, if you want to eat 3000 calories in a day, then let’s say if your diet is solely based on carbs, then you will need 750 grams of carbs on that particular day.
Sources such as potato, Raisin bran cereal, pinto beans, slices of bread, pasta, etc., are some good sources of carbs.
Good and bad carbohydrates
There is nothing such as good or bad carbohydrates. No carbohydrate acts as a villain in your body unless you are allergic to them. Good carbohydrates mean that they have other nutrients to them as well, such as fibre, vitamins, and other substances. Having these substances will allow slow conversion of energy, which means that you will have a steady source of energy and no drastic change.
Do you need a low-carb diet?
Going on a low-carb diet means that your carb intake is anywhere between 25 to 150 grams only. This type of diet can be safe, but it is suggested that you take some expert consultation.
However, one issue that you might encounter with a low-carb diet is that your fibre intake also reduces when you have fewer carbs in your system.
Conclusion
Now you understand “what are carbohydrates”. Carbohydrates are undoubtedly one of the major parts of our diet. Without carbohydrates, our body will not be able to work properly, which might lead to weakness and other types of conditions. You should thus have enough carbs in your diet to ensure that your body is functioning properly.
