CARBOHYDRATES

CARBOHYDRATES are the Organic compound of carbon, hydrogen and oxygen that is a constituent of many foodstuffs. The simplest carbohydrates are SUGARS. There are a lot of carbohydrates in sugar. GLUCOSE and FRUCTOSE are monosaccharide, naturally occurring sugars; they have the same formula but different structures. One molecule of each combines with the loss of water to make sucrose, a disaccharide. Starch and cellulose are polysaccharides, carbohydrate consisting of hundreds of glucose molecules linked together. But we should no eat low carbohydrate.

ORIGIN:

Carbohydrate is an organic compound with the empirical formula C_m(H₂O)_n (Here m could be different from n); that is, consists only of carbon, oxygen, and hydrogen, with a hydrogen:oxygen atom ratio of 2:1 (as in water). However, there are exceptions to this. One common example would be deoxyribose, a component of DNA, which has the empirical formula C₅H₁₀O₄. Carbohydrates are not technically hydrates of carbon. Structurally it is more correct to view them as polyhydroxy aldehydes and ketones.

Carbohydrates are the most common in biochemistry, where they are the synonyms of saccharides. The carbohydrates (saccharides) are divided into four chemical groups. They are: i) Mono saccharides   ii) Di saccharides    iii) Oligo saccharides and iv) Polysaccharides.

SOURCES:

We can find carbohydrates in the following:

• Rice, Wheat, Maize, Potato, Sweet potato, Sugar, Honey, Fruits, Vegetables
• Breads, cereals, and other grains
• Milk and milk products
• Foods containing added sugars (e.g., cakes, cookies, and sugar-sweetened beverages) etc.

TYPES OF CARBOHYDRATES:

Carbohydrates are the ideal source of energy for the body. Carbohydrates are mainly two types:

  i) Simple carbohydrates

  ii) Complex carbohydrates

Simple Carbohydrates:

Simple carbohydrates are also recognized as sugars. They also survive in either a natural or refined form. Natural sugars are seen in vegetables and fruit. Refined sugars are seen in:

• pastries, cakes and biscuits.
• chocolate
• jellies
• honey and jams
• pizzas
• sauces and prepared foods.
• brown and white cane sugar
• snack bars and sweets .
• soft drinks

Complex Carbohydrates:
Complex carbohydrates are repeatedly referred to as starch or starchy foods. They are seen obviously in foods and also refined in processed foods. There are also a lot of carbohydrates in vegetables.

Complex carbohydrates are obviously found in:

• barley
• beans
• bananas
• lentils
• brown rice
• chickpeas
• potatoes
•  vegetables
•  breads
• cereals
•  flour
•  pasta
• sweet corn
• nuts
• oats
• parsnips
• Yams.

They as refined starches are seen in:

• bread
•  flour
• sugary processed breakfast cereals
•  pasta
•  rice.
• biscuits, pastries and cakes
• pizzas

How much do we need?

According to the British Nutrition Foundation, the average adult's daily diet meets this target with women getting 47.7% of their daily energy from crabs (203g) and men 48.5% (275g).

But all carbohydrates are not equal. Such as; refined sugars should make up only 11% of our daily diet. For adults, the average intake of refined sugars is slightly higher than this recommended level, with men the worst offenders at 13.6%. Child's intake is 16% in an average.

IMPORTANCE:

Carbohydrates are one of the principal types of nutrients. They are the most significant source of energy for our body. Our digestive system changes carbohydrates into glucose (blood sugar). Our body takes this sugar for energy for our cells, tissues and organs. It piles up any extra sugar in your liver and muscles for when it is essential. So we should eat carbohydrates properly.