What are Carbohydrates, its Types & Common Food Sources

Carbohydrates are crucial nutrients that act as the major source of energy for the body. Divided into simple sugars, starches, and dietary fibre, they separately fulfil specific functions in food science and health care. Carbohydrates can be derived from a variety of foods and assist in maintaining general well-being within one’s diet.

Carbohydrates are essential nutrients that serve as a primary energy source for the body. They contain carbon, hydrogen and oxygen, and these can be classified into such compounds as simple sugars (like glucose and fructose), complex starches (found in foods like rice and potatoes) and dietary fibre (present in fruits, vegetables, and whole grains). 

Carbohydrates break down to form glucose, which is used as fuel for physical activity and other bodily functions. Any excessive amount of glucose is stored in the liver as glycogen; otherwise, it is kept in muscles to be consumed later. Moreover, fibre assists with digestion while also helping to keep the gut healthy. It is important to have carbohydrate quantities balanced when planning food intake so that overall well-being can be upheld across ages.

Carbohydrates can be divided into three main groups based on their chemical structure and how they are broken down and absorbed by the body.

1. Sugars (Simple Carbohydrates)

• Monosaccharides: These are the simplest types of saccharides, which consist of only one sugar molecule. Some examples include glucose which is found in fruits and honey, fructose which is also available in fruits and honey as well as galactose, a component of lactose occurring in milk.
• Disaccharides: Two monosaccharide molecules come together to form disaccharides. For example, sucrose contains glucose and fructose, lactose has glucose and galactose, and maltose is made up of two glucose molecules.

2. Starches (Complex Carbohydrates)

• Polysaccharides: These are long chains of glucose molecules. Foods such as potatoes, rice, breads, pasta, and legumes contain starches. During digestion, they break down into glucose to provide energy slowly.

3. Fibre (Complex Carbohydrates)

• Dietary Fibre: Mainly composed of indigestible substances like carbohydrates, which occur naturally in plants. Fibre has soluble forms that dissolve when mixed with water, while insoluble does not. 

Soluble fibre, for example, helps control blood sugar levels and reduces cholesterol, and it is found in oatmeal, beans, and fruit. On the other hand, insoluble fibres, like those found in whole grains and cereals, reduce constipation because they aid digestion, promoting healthy bowel movements.

Carbohydrates are the main energy source for the body and can be found in various foods. Therefore, consuming a well-balanced diet consisting of diverse carbohydrate sources is essential to maintain sufficient energy and nutrient levels. The following is a breakdown of common food sources of carbohydrates.

• Vegetables: Some vegetables with high sugar content, such as potatoes, peas, or corn, are rich in carbohydrates, which provide energy and other essentials. 

• Fruits: Apples, bananas, and oranges are notable for their high concentrations of carbohydrates, which provide instant energy while also supplying fibre, vitamins, and antioxidants for overall health.

• Dairy products: The carbohydrate intake from dairy products is mainly through lactose (milk sugar). These types include milk, yoghurt, and soft cheeses.

• Whole Grains: Complex carbohydrates such as brown rice, quinoa flakes, oats or whole wheat bread that are digested slowly, resulting in steady energy release.

• Legumes: Legumes like beans, lentils, and chickpeas deliver carbohydrates, decent amounts of protein, and roughage.

Carbohydrates play a significant role in maintaining the general health of an individual, giving energy for daily activities and enabling various functions in the body. Below are some key health benefits of including carbohydrates in your meals:

• Energy Source: Carbohydrates are the human body’s main source of power generation. They break down into glucose-fueling cells, tissues and organs that support physical activity and cognitive function.

• Brain Function: One needs glucose from carbohydrates, which is vital for brain function. Carbohydrates give energy to the brain, hence improving concentration, memory, and cognitive performance.

• Muscle Function: Carbohydrates are needed to make muscles contract or move. They refill glycogen stores in muscles that have been drained during exercise, improving endurance and performance.

• Nutrient Absorption: Some carbohydrate-rich foods, such as fruits, vegetables, and whole grains, are also rich in vitamins, minerals, and fibre. Fibre helps in the digestion process, thus promoting satiety while maintaining a healthy weight.

• Heart Health: High-fibre carbs like whole grains, fruits, and vegetables can help reduce cholesterol levels, thereby lowering risks related to heart disease. They also assist with blood sugar control, minimising the chances of getting diabetes.

• Digestive Health: Fibrous carbohydrates that are high in fibre improve digestion by preventing constipation and promoting bowel regularity. They also prevent diseases like diverticulitis and haemorrhoids.

• Weight Management: Complex carbohydrates in your diet help you feel full for longer periods, so you are less likely to overeat and more likely to manage your weight.

• Stable Blood Sugar Levels: Low-glycemic-index carbohydrates like whole grains, legumes, and non-starchy vegetables help control blood sugar levels and avoid energy crashes and spikes.

Carbohydrates are essential for the body. However, numerous negative consequences are associated with consuming too many carbohydrates or selecting unhealthy sources. Here is a list of some of the harmful effects of eating carbohydrates:

• Weight Gain: Consuming excessive amounts of high-calorie but low-nutrient carbs like sugary snacks, sodas, and refined grains may lead to obesity or weight gain. These foods often contain empty calories that lead to fat storage in the body.

• Blood Sugar Spikes: Fast blood sugar increases when one eats refined carbohydrates and sugary foods, increasing energy and sudden tiredness. This might also increase insulin resistance and type 2 diabetes.

• Increased Risk of Heart Disease: Diets rich in refined carbs and added sugars can increase bad cholesterol levels (LDL) and decrease good cholesterol rates (HDL). This disproportion enhances the risk of heart attacks and strokes. 

• Digestive Issues: Consuming low-fibre carbohydrates, such as white bread and pastries, can cause digestive problems. Not incorporating enough dietary fibre into meals can affect regular bowel movements, contributing to digestive disorders.

• Dental Issues: Too much consumption of sugar-based foods and drinks may lead to tooth decay and caries. Sugar supports the growth of dangerous bacteria inside the mouth, leading to plaque build-up and loss of enamel.

• Inflammation: Large amounts of refined carbohydrates and sugars can cause inflammation. Sustained inflammation is characteristic of different maladies, such as arthritis and heart disease.

• Fatty Liver Disease: Excessive taking in fructose, found mostly in sweetened beverages and processed food, results in fat deposition into the liver, thus elevating the risk for nonalcoholic fatty liver disease.

• Nutrient Deficiency: Dependence on refined carbohydrates and processed foods may result in a diet that contains few vitamins, minerals, or antioxidants. This may cause deficiencies and related illnesses.

• Addiction and Cravings: Their addictive nature means that high-sugar as well as refined carbohydrate foods could give rise to cravings along with overeating. Consequently, this induces unhealthy dietary patterns.