CARBOHYDRATES

Carbohydrates are one of the macro-nutrients, needed by body in larger amounts for energy production. They provide 4 calories of energy per gram. They are made from carbon, hydrogen and oxygen atoms. There are three main types of carbohydrates present in food. These are monosaccharide, disaccharides and polysaccharides.

Monosaccharide or simple sugars are sweet in taste and present in sugary foods. They are the simplest kind of carbohydrates and can’t be hydrolyzed further. Therefore, they provide instant energy to the body. They are naturally present in large amounts in fruits, honey etc. Their main forms are glucose (present especially in grapes and other fruits) and fructose (present in honey, molasses and fruits).  

Disaccharides or complex sugars are made from joining of two monosaccharides. The two main types of disaccharides are sucrose and lactose. Sucrose is present in sugar-cane and made from the combination of glucose and fructose. Lactose is present in the mammalian milk and composed of glucose and galactose. Lactose is less sweet than sucrose due to the presence of galactose.

Polysaccharides or starches are carbohydrates that are produced by joining of large number of monosaccharide. They are complex carbohydrates therefore their digestion and release of energy is slower than sugars. They are most commonly found in cereals (wheat, rice, maize, oats), pulses (chickpea, mung, lentils), peas, beans, bananas, potatoes, nuts etc. 

Body Storage of Carbohydrates

If carbohydrates are consumed in amounts more than required to produce energy, then these extra carbohydrates are stored in body as glycogen or fat. Glycogen is mostly stored in muscles and liver. When the maximum amount of glycogen is stored in body (12-24 hours energy supply), then additional carbohydrates are converted in liver into fats and stored in fat cells. 

Healthy Tips

·         Simple sugars, especially glucose, should be used when instant energy is required for body. It is also used in hospitals to supply instant energy to several patients.

·         World Health Organization (WHO) recommends acquiring more than 50% of total energy from carbohydrates but it should not be more than 10% from sugars.

·         Diabetic patients should avoid sugars in their food as it triggers the glucose level in blood. They can get energy from starchy foods.

·         Starchy foods are also good source of dietary fibers. They keep the GIT healthy.

·         Carbohydrates also satiate the body.