CARBOHYDRATES:
Carbohydrates are a large and diverse group of nutrients found in nearly all foods. Simple sugars (such as the sugar you put in your morning coffee) and complex forms such as starches (found in pasta, bread, cereal, and some fruits and vegetables) are included in this category. Starches are broken down during digestion to produce simple sugars. The primary function of simple sugars and starches in our diet is to provide calories for energy. The simple sugar glucose is required to meet the energy needs of the brain, whereas glucose is used by our muscles for short-term bursts of activity. Small amounts of the sugar and starch we eat are also converted by the liver and muscles into a storage form known as glycogen. Muscle glycogen stores must be replenished after a strenuous workout. Simple sugars and starches both have about 4 calories per gram (a gram is about the weight of a paper clip). Because carbohydrates serve a purpose There is no specific requirement for them because they are primary sources of calories (and we can get calories from other macronutrients). However, health experts agree that we should get the majority of our calories (about 60%) from carbohydrates. Our individual needs are determined by our age, gender, size, and level of activity. Unlike the other carbohydrates, fiber (a substance found in bran, fruits, vegetables, and legumes) is a type of complex carbohydrate that our bodies cannot easily digest. Fiber is important for our health even though it is not digested. Nutritionists recommend 25 to 30 grams of fiber per day.
Complex carbohydrates:
Complex carbohydrates are long chains of molecules of simple sugar glucose that are found almost exclusively in plant-based foods. Plant foods' complex carbohydrates are classified into two types: starch and fiber. Grain, some fruits and vegetables, legumes, nuts, and seeds contain starch as a type of carbohydrate. It gives energy to newly sprouted plants. Fiber is a tougher material that makes up the coat of seed as well as other structural components of the plant. Starches are digested into their constituent glucose molecules by our bodies and used for energy, whereas fiber is not. Starch, like simple sugars, has 4 calories per gram, whereas fiber (also known as nonnutritive fiber) has none. Starches, like simple sugars, serve primarily to provide energy in our diets. Fiber is a group of substances that can be found in fruits, vegetables, legumes, and the outer layers of grains. Fiber is classified into two types by scientists: those that do not dissolve in water (insoluble fiber) and those that do (soluble fiber). Insoluble fiber, also known as roughage, is found in vegetables, nuts, and some cereal grains and consists of cellulose, hemicellulose, and lignin. Pectin, found in fruits, and gums, found in some grains and legumes, are examples of soluble fibers. Fiber-rich diets high in whole grains, legumes, fresh vegetables, and fruits have been linked to a lower risk of several diseases. Nutritionists are only now beginning to understand the role of dietary fiber in health maintenance. Fiber appears to sweep the digestive system clean of unwanted substances that may promote cancer, as well as to maintain regularity and prevent digestive tract disorders. Fiber also gives you a feeling of fullness, which may help you avoid overeating and unwanted weight gain. Fiber and complex carbohydrate diets have been linked to lower serum cholesterol and a lower risk of high blood pressure, coronary artery disease, and some types of cancer. But does this mean that taking a fiber pill is sufficient? No! Rather, studies showing the benefits of a high-fiber diet (containing 25 to 30 grams of fiber per day) have been those in which the dietary fiber is in the form of fruits, vegetables, whole grains, and cereals.
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The Final Word on Carbohydrates:
Carbohydrates (sugars and starches) are our bodies' primary fuel source. Fruits, vegetables, whole grains, and legumes are our best bets for carbohydrate-rich foods because they are also high in health-promoting vitamins, minerals, phytochemicals, and fiber. Extra calories from carbohydrate sources, like all calories, are converted to fat and stored in our fat cells, just like any other calorie. Non-caloric sweeteners appear to be a safe sugar substitute for most people, but the foods that contain them are frequently nutritionally deficient, and their use in home cooking is limited. So-called natural sweeteners are no healthier than sugar.
Foods contain a wide range of carbohydrate types, from simple to complex. Carbohydrates can be found in fruits, vegetables, grains, and dairy products.
