Carbohydrates serve as important macronutrients in the diet. Carbohydrates, which are the body’s main energy source, serve a number of purposes that keep us in good health.
Carbon, hydrogen, and oxygen atoms make up carbohydrates. Carbohydrates are the organism’s main supplier of energy. It is a readily available source of energy that is required for body processes and physical activity. Per gramme, it offers 4 kilocalories.
Carbohydrates are a cheap and generally accessible source of energy. They are simple for storage and have a long lifespan when kept in dry conditions. They have a mild taste and can eat with a variety of foods. Foods high in carbohydrates are simple to make.
Plant-based meals contain the majority of carbs.
Functions of Carbohydrates
Primary source of energy
Glucose is the most fundamental kind of carbohydrate. Between 60 %and 80% of the total calories consumed by humans come from carbs.
If fats or proteins are available, the body will use them before using the carbohydrates. Carbs are used by the body to swiftly manufacture energy. Extra carbs are stored as glycogen in the muscles and liver for later use.
Protein sparing effect of carbohydrate
It basically refers to prevention of excess tissue protein breakdown for production of energy. For that purpose, carbohydrates should be provided adequately so protein can do their basic work like building and maintain of tissue.
Proper functioning of nervous tissue
To satisfy its energy demands, the brain and central nervous system rely on a steady stream of blood glucose. Low-carb diets for an extended period of time may cause hypoglycemia, which may cause irreversible brain tissue damage.
Keep body hydrate
Carbohydrates are required to avoid dehydration. A low-carbohydrate diet increases water loss from tissues as well as electrolytes (particularly salt and potassium) in the urine, which can result in involuntary dehydration.
Helps in easy bowel movement
Dietary fiber functions like a sponge, absorbing water. It aids in the smooth passage of food waste through the digestive tract, and soft, thick stools are gently taken away.
Composition of Carbohydrates
The 4 main categories of carbohydrates are oligosaccharides, polysaccharides, disaccharides, and monosaccharides.
Monosaccharides
Monosaccharides comprise straightforward carbohydrates that consist of only one sugar molecule. For example, glucose may be found in energy drinks, honey, and corn syrup, and fructose is a fruit sugar found in figs and apples
Disaccharides
Disaccharides are composed of two sugar molecules. For instance, lactose may be found in milk, sucrose (table sugar or granulated sugar), and maltose, which can be found in bread and cereal in the morning.
Oligosaccharide
More than two and less than 10 molecules are linked to form an oligosaccharide. Most of the time, it is partially digested by the human gut and supports the gut flora. Oligosaccharides include the following: verbascose, stachyose, and raffinose. Legumes, whole grains, certain vegetables like garlic, tomato, broccoli, and cabbage, as well as some fruits like watermelon, figs, and pears, all contain these oligosaccharides in quite ample amounts.
Polysaccharides
Starches, glycogen, and fibbers are the major sources of polysaccharides, which have complicated structural makeup. for instance, starch, which is present in rice, bread, pasta, pastries, and cereal grains.
Glycogen and starch are polysaccharides that can be digested. Cellulose is an indigestible component of plants that is eliminated in the stool as dietary fiber.
Sources of Carbohydrates
Plants create a range of types of carbohydrates. Comparatively speaking, food made from plants is higher in carbs.
Cereals and millets are excellent suppliers of carbs. As an illustration, consider finger millet, sorghum, pearl millet, maize, fox millets, and wheat.
Fruits like apples, bananas, and pears are excellent providers of carbs.
Fruits include berries, mangoes, melons, oranges, and sapotas.
Dairy products such as cottage cheese and yoghurt, as well as milk, are sources of carbohydrates.
Additionally, a significant amount of carbs may be found in pulses and legumes.
kidney beans, cow peas, lentils, moong dal, black beans are some good examples of it.
Fish, chicken eggs, and meat are examples of animal-based foods that include some carbohydrates, usually in small amounts.
What exactly are dietary fats? What are the various purposes of fat?
The structural components of plants that are not digested by humans are known as dietary fibers. It also known by the name “roughage.” Even though it has little nutritional value, it plays a crucial role in digestion. Dietary fibers divided into two parts: Insoluble fibers and soluble fibers
Insoluble fibers
“Insoluble fibers” are the structural components of plants such as cellulose, hemicellulose, and lignin that are insoluble in water. Enzymes that can break down these fibers are not present in the human body. These fibers take in water and expand, increasing their surface area. As a result, there is more interaction between the food mass and the enzymes, which enhances digestion.
Faces swell up in size because insoluble fibers retain water. It protects against gastrointestinal issues including hemorrhoids and constipation. Stools that pass through the colon quickly may contain fewer carcinogens, lowering the risk of colon cancer. Additionally, it causes prolonged satiety or fullness feelings.
They are found in whole wheat, seed, legumes and in vegetables like cauliflower, peas and some fruits like Apple, Avocado, strawberry.
Soluble fibers
As name suggest soluble fibers dissolve in water. These include pectin, gums and mucilage.
Blood sugar levels can be controlled by soluble fiber, which also help slow down blood sugar absorption from meals. Bile acids and cholesterol are bound by pectin and gums, which lowers their blood levels.
In the colon, microorganisms ferment soluble fiber. Healthy bacteria may grow thanks to this fermentation, which acts as food for them.
Fruits such as apples ,legumes, as well and beans, include peas, lentils, soybeans, and peanuts, all contain soluble fibers.
Functions of the fiber
Fiber-rich foods can help you avoid constipation and other disorders including diverticulitis and Big Bowel Cancer.
- Increased dietary fiber consumption has also been found in studies to lower levels of coronary heart disease risk factors such as circulating cholesterol and triglycerides.
- Some dietary fibers lower the glycemic response. Soluble fibers have been demonstrated to have this effect in both whole meals and separate supplements.
- Soluble fibers like pectin and guar gum decrease stomach emptying, whereas slowly digested and resistant starches improve fullness.
- Fibers improve satiety, reducing overeating and weight gain.