What Are
Carbohydrates? Carbohydrates are in a wide variety of foods and are one of the three major macronutrients that supply
the body with energy, fat and protein being the others. But unlike fat and protein,
carbohydrates are efficiently converted into glucose, which is used directly by the muscles and brain. That is why the Institute of Medicine (IOM), part of the National Academy of Sciences, recently issued a recommendation that children and adults get a minimum of 130 grams of
Carbohydrate a day to maintain maximum brain function.1 This amount is more than six times more than what the initial phase of the Atkins Diet allows (20 grams of carbohydrate a day). Besides being the most easily accessible energy source for muscles and organs of the body, carbohydrates play an important role in the construction and maintenance of the body''s tissues, organs and cells, including nerve cells. At the same time, carbohydrates are found in a wide range of foods that bring a variety of other important nutrients to the diet, such as vitamins and minerals, phytochemicals, antioxidants and dietary fiber. A diet high in these nutrients has been associated with a lower risk for certain cancers, cardiovascular disease and stroke, and diabetes, among other medical conditions. Carbohydrates are grouped into two main categories: 1) simple carbohydrates, which contain simple sugars, such as glucose and fructose, found in fruits, berries, some vegetables, table sugar and honey; and 2) complex carbohydrates, found in many plant-based foods, whole grains and low-fat dairy products. For optimal health, nutrition and public health authorities recommend consuming a wide range of carbohydrate-containing foods with an emphasis on fruits, vegetables, whole grains and low-fat dairy products. For both weight control and good health, experts advise caution in over consuming processed foods where sugar is added, such as soft drinks, pastries and other sweet. Function of Carbohydrates? The main function of carbohydrates is to provide your body with energy. Carbohydrates usually provide about have of your body''s energy when your resting or performing a low-level activity. Where are Carbohydrates? Carbohydrates are found in breads, pastas, candy, sodas, wines, beer, fruits. Carbohydrates in our bodies? When carbohydrates are in our body, they are being broken down and used as energy. When the body doesn''t need to use the carbohydrates for energy, it stores them into the liver and muscles. When carbohydrates are stored in your liver and muscles, it is called glycogen. When the liver and muscles cells cannot store anymore glycogen, it is turned into fat. When your body needs a quick boost of energy, it converts glycogen into energy. When it needs a prolonged burst of energy, it converts fat to energy. Kinds of Carbohydrates? Carbohydrates are divided into 2 groups: simple and complex. Simple carbohydrates are also called simple sugars. Simple carbohydrates include: fructose (fruit sugar), sucrose (table sugar) and lactose (milk sugar), as well as several other sugars. Simple carbohydrates are great souces of quick energy. Complex carbohydrates include fiber and starches. They can be found in vegetables, bread, rice, oatmeal, whole grains, peas and beans. Complex carbohydrates take longer to be digested, so your body needs more time to release these carbs into your blood as glucose. The list below shows some food products that contain a large percentage of simple carbohydrates Chutney Fudge Soft drinks Tinned fruits Honey Candy Toffee Table sugar Gums Boiled sweets Mint Sweets Liquorice Pickle Puddlings – some Cakes Biscuits – plain Jam Chocolate Carbs Are a Source of Easily Obtained Energy The principal benefit of carbs is easily-obtained energy in the form of glucose. When we eat foods containing carbohydrate, digestive enzymes in the mouth (saliva), stomach and intestine rapidly break it down into simple sugars and ultimately glucose. The glucose is thorbed through the walls of the intestine into the bloodstream, and then either distributed to cells and muscles with the help of insulin for immediate use, or retained as an energy reserve in the liver and muscles in the form of glycogen, or stored as body fat. Although protein gives us glucose too, it takes much longer. Furthermore, some cell tissues (eg. in the brain) depend upon glucose from carbohydrate, which is why one of the side-effects of low-carb diets is a reduction in brain function. The ease and speed with which the body can convert glucose from simple carbs into energy, is illustrated by the fact that diabetics suffering an episode of hypoglycemia (very low blood glucose levels) can make an almost instant recovery after eating a couple of cubes of sugar, or equivalent. Carbs Benefit Muscle Tissue When our body needs energy it first looks for glucose from carbohydrates. If insufficient carb glucose is available from food (eg. because your diet is very low carb, or because you have metabolic disorders preventing normal use of available glucose), the body helps itself to glucose stored as glycogen in fatty tissue. If more energy is needed, the body then burns protein tissue in the muscles. In short, the availability of carbohydrate energy prevents the body from breaking down muscle tissue for fuel.