Carbohydrates are organic compounds that have the molecular formula (CH2O)n it is mostly found in biological molecules. As the formula suggests, it contains Carbon, Hydrogen and Oxygen.
It is the building block of many components of cell, structural components (cellulose and chitin).
Their major roles in human body is to make sure that the immune system, fertilization, pathogensis, blood clotting and development goes on well. It is the main provider of energy for the body.
Carbohydrates can be broadly divided into simple or complex carbohydrates.
Carbohydrates consists of monosaccharides (simple sugars), disaccharides, oligosaccharides and polysaccharides.
Simple carbohydrates are mainly monosaccharides and disaccharides and easily digested by the gut.
Complex carbohydrates are mainly polysaccharides which includes starch, glycogen and fibers.
Monosaccharides
Basic sugars are classified in monosaccharides and this includes glucose, galactose and fructose. Glucose are the type sugar found most abundantly in the market (lollipops, white sugar, candies) and it is also called the blood sugar because it is the immediate source of energy for cellular respiration. Galactose is found in milk and Fructose sugar found in honey.
However, since the mid 21st century, fructose has been used and produced in food industry.
Disaccharides
Disaccharides are actually two monosaccharides link together to form a new type of sugar such as sucrose (glucose+fructose), lactose (glucose+galactose) and maltose (glucose+glucose).
Monosaccharides and Disaccharides are readily soluble in water.
Polysaccharides
Polysaccharides are starch, glycogen and cellulose. Starches are just repetitions of glucose molecules link together. It is insoluble in water and can act as storage for glucose. For example, plants convert excess glucose to starch and store them in leaves, tubers (roots) and fruits.
Glycogen is the type of polysaccharides animal stores in their body. When energy is needed glycogen is broken down back to glucose. (by a process known as glycogenolysis). This is very important for active person to get their energy to carry out their tasks, (athletes). This glycogen is mainly stored in muscle of our body and in the liver. Excessive storage of glycogen can increase the storage of fats.
Cellulose is a polysaccharide which forms almost all structural materials for plants.(wood, cotton are mainly cellulose). It is insoluble and thus very helpful for our digestion because it helps to carry out the remains of food out from our body. The remains of unabsorbed food will get toxic if it remains long in the intestine, (just imagine if the remains of meat stays for a few days inside!). So cellulose and fibres are acting as sweeps to clean the gut of the remaining food particles.
Resistant starches are also grouped in complex carbohydrates. They are called resistant because they are resistant to digestion. Some examples are unripe bananas, hi amylose maize starch.
Foods cooked and then cooled such as pasta, rice and bread also form what is called retrograde resistant starch as the process of cooking and cooling it change the structure of the carbohydrate molecules - that is the linear part of amylose and amylopectin changed to a more crystalline structure. These foods are then harder to digest.
Major source of carbohydrates are breads, rice, corn and other grainy food. Recent research though emphasised the eating of food made from whole grains such as oatmeal, whole-wheat bread and brown rice.
Compared to processed white bread and white rice, this unprocessed (the bran still on) food such as wholewheat bread and brown rice are healthier to eat because they deliver the outer (bran) and inner (germ) layers along with energy-rich starch.
The body can't digest whole grains as quickly as it can highly processed carbohydrates such as white flour - which will bring me to my next blog post of Glycemic Index. This keeps blood sugar and insulin levels from rising, then falling, too quickly.
Better control of blood sugar and insulin can improve satiety, maintain normal metabolism and may prevent the development of diabetes.
The recommended intake of carbohydrates is about 45% to 65% of the total daily energy intake. So for a 2000 Calorie diet, about 900 Cal to 1300 Cal per day will be sufficient.
It is the building block of many components of cell, structural components (cellulose and chitin).
Their major roles in human body is to make sure that the immune system, fertilization, pathogensis, blood clotting and development goes on well. It is the main provider of energy for the body.
Carbohydrates can be broadly divided into simple or complex carbohydrates.
Carbohydrates consists of monosaccharides (simple sugars), disaccharides, oligosaccharides and polysaccharides.
Simple carbohydrates are mainly monosaccharides and disaccharides and easily digested by the gut.
Complex carbohydrates are mainly polysaccharides which includes starch, glycogen and fibers.
Monosaccharides
Basic sugars are classified in monosaccharides and this includes glucose, galactose and fructose. Glucose are the type sugar found most abundantly in the market (lollipops, white sugar, candies) and it is also called the blood sugar because it is the immediate source of energy for cellular respiration. Galactose is found in milk and Fructose sugar found in honey.
However, since the mid 21st century, fructose has been used and produced in food industry.
Disaccharides
Disaccharides are actually two monosaccharides link together to form a new type of sugar such as sucrose (glucose+fructose), lactose (glucose+galactose) and maltose (glucose+glucose).
Monosaccharides and Disaccharides are readily soluble in water.
Polysaccharides
Polysaccharides are starch, glycogen and cellulose. Starches are just repetitions of glucose molecules link together. It is insoluble in water and can act as storage for glucose. For example, plants convert excess glucose to starch and store them in leaves, tubers (roots) and fruits.
Glycogen is the type of polysaccharides animal stores in their body. When energy is needed glycogen is broken down back to glucose. (by a process known as glycogenolysis). This is very important for active person to get their energy to carry out their tasks, (athletes). This glycogen is mainly stored in muscle of our body and in the liver. Excessive storage of glycogen can increase the storage of fats.
Cellulose is a polysaccharide which forms almost all structural materials for plants.(wood, cotton are mainly cellulose). It is insoluble and thus very helpful for our digestion because it helps to carry out the remains of food out from our body. The remains of unabsorbed food will get toxic if it remains long in the intestine, (just imagine if the remains of meat stays for a few days inside!). So cellulose and fibres are acting as sweeps to clean the gut of the remaining food particles.
Resistant starches are also grouped in complex carbohydrates. They are called resistant because they are resistant to digestion. Some examples are unripe bananas, hi amylose maize starch.
Foods cooked and then cooled such as pasta, rice and bread also form what is called retrograde resistant starch as the process of cooking and cooling it change the structure of the carbohydrate molecules - that is the linear part of amylose and amylopectin changed to a more crystalline structure. These foods are then harder to digest.
Major source of carbohydrates are breads, rice, corn and other grainy food. Recent research though emphasised the eating of food made from whole grains such as oatmeal, whole-wheat bread and brown rice.
Compared to processed white bread and white rice, this unprocessed (the bran still on) food such as wholewheat bread and brown rice are healthier to eat because they deliver the outer (bran) and inner (germ) layers along with energy-rich starch.
The body can't digest whole grains as quickly as it can highly processed carbohydrates such as white flour - which will bring me to my next blog post of Glycemic Index. This keeps blood sugar and insulin levels from rising, then falling, too quickly.
Better control of blood sugar and insulin can improve satiety, maintain normal metabolism and may prevent the development of diabetes.
The recommended intake of carbohydrates is about 45% to 65% of the total daily energy intake. So for a 2000 Calorie diet, about 900 Cal to 1300 Cal per day will be sufficient.
No comments:
Post a Comment