Corbohydtrates

Corbohydrate food

What are carbohydrates?

Carbohydrates, also known as saccharides or carbs, are sugars or starches. They are a major food source and a key form of energy for most organisms.

They consist of carbon, hydrogen, and oxygen atoms.

Two basic compounds make up carbohydrates:

Aldehydes: These are double-bonded carbon and oxygen atoms, plus a hydrogen atom.

Ketones: These are double-bonded carbon and oxygen atoms, plus two additional carbon atoms.

Carbs can combine together to form polymers, or chains.

These polymers can function as:

1. long-term food storage molecules
2. protective membranes for organisms and cells
3. the main structural support for plants

Most organic matter on earth is made up of carbohydrates. They are involved in many aspects of life.

Types of carbohydrate :

There are various types of carbohydrate. They include monosaccharides, disaccharides, and polysaccharides.

1.Monosaccharides

This is the smallest possible sugar unit. Examples include glucose, galactose, or fructose. Glucose is a major source of energy for a cell. "Blood sugar" means "glucose in the blood."

In human nutrition, these include:

                    i.  Galactose, most readily available in milk and dairy products

                  ii.   Fructose, mostly in vegetables and fruit

2.Disaccharides

Disaccharides are two monosaccharide molecules bonded together, for example,  lactose, maltose, and sucrose.

Bonding one glucose molecule with a galactose molecule produces lactose. Lactose is commonly found in milk.

Bonding one glucose molecule with a fructose molecule, produces a sucrose molecule.

Sucrose is found in table sugar. It is often results from photosynthesis, when sunlight absorbed by chlorophyll reacts with other compounds in plants.

3.Polysaccharides

Different polysaccharides act as food stores in plants and animals. They also play a structural role in the plant cell wall and the tough outer skeleton of insects.

Polysaccharides are a chain of two or more monosaccharides.

The chain may be:

1. Branched, so that the molecule looks like a tree with branches and twigs
2. Unbranched, where the molecule is a straight line

Polysaccharide molecule chains may consist of hundreds or thousands of monosaccharides.

Glycogen is a polysaccharide that humans and animals store in the liver and muscles.

Starches are glucose polymers that are made up of amylose and amylopectin. Rich sources include potatoes, rice, and wheat. Starches are not water soluble. Humans and animals digest them using amylase enzymes.

Cellulose is one of the main structural constituents of plants. Wood, paper, and cotton are mostly made of cellulose.

Simple and complex carbs

You may have heard about simple and complex carbohydrates.

Monosaccharides and disaccharides are simple carbohydrates, and polysaccharides are complex.

Simple carbohydrates are sugars. They consist of just one or two molecules.They provide a rapid source of energy, but the consumer soon feels hungry again. Examples include white bread, sugars, and candies.

Complex carbohydrates consist of long chains of sugar molecules. Wholegrains and foods that still have their fiber in are complex carbs. They tend to fill you up for longer, and they are considered more healthful, as they contain more vitamins, minerals, and fiber. Examples include fruits, vegetables, pulses, and wholemeal pasta.

Carbohydrates and nutrition

Bread, pasta, beans, potatoes, bran, rice, and cereals are carbohydrate-rich foods. Most carbohydrate-rich foods have a high starch content. Carbohydrates are the most common source of energy for most organisms, including humans.

We could get all our energy from fats and proteins if we had to. One gram of carbohydrate contains approximately 4 kilocalories (kcal), the same amount as protein. One gram of fat contains around 9 kcal.

However, carbohydrates have other important functions:

1. the brain needs carbohydrates, specifically glucose, because neurons cannot burn fat
2. dietary fiber is made of polysaccharides that our bodies do not digest

The United States (U.S.) Dietary Guidelines 2015-2020 recommend obtaining 45 to 65 percent of energy needs from carbohydrates, and a maximum of 10 percent should come from simple carbohydrates, in other words, glucose and simple sugars.

High-carb or low-carb diet?

Every couple of decades, some "breakthrough" appears, and people are advised to "avoid all fats," or "avoid carbs."

Carbohydrates have been, and will continue to be, an essential part of any human dietary requirement.

Carbs and obesity

Some argue that the global rise in obesity is linked to a high intake of carbs. However, a number of factors contribute to this problem:

These include:

1. a reduction in physical activity
2. a higher consumption of junk food
3. a higher consumption of food additives, such as coloring, taste enhancers, and artificial emulsifiers
4. fewer hours sleep each night
5. a rise in living standards

Stress may also be a factor. One study found that the molecule neuropeptide Y (NPY), which the body releases when stressed, can "unlock" Y2 receptors in the body's fat cells, stimulating the cells to grow in size and number.

Rapidly developing countries, such as China, India, Brazil, and Mexico, are seeing a rise in obesity, as living standards and dietary habits change.

When these populations were leaner, their diets were more carb-heavy than they are now. They also consumed more natural produce and less junk food, were more physically active, and slept longer each night.

Deficiency of Corbohydrates

The Institute of Medicine suggests you consume 45 to 65 percent of your daily calories from carbohydrates. On a standard 2,000-calorie-per-day diet, this amounts to 225 to 325 grams every day. Dip below this level and you may be deficient in carbohydrates. A low-carb diet purposefully creates this deficiency to encourage your body to switch to a different fuel source, which eventually helps you lose weight and stabilize your blood sugar. You may experience immediate side effects when you decrease your carb intake, but they should subside as long as you don't simultaneously skimp on fat and calories.

Posted in: Corbohydrates