About Carbohydrates

All food is made of threesubstances: proteins, fats and carbohydrates. Carbohydrates are the energy source for the body. There are three types of carbohydrates: sugars, starches and fiber.

Identification

• Sugars are simple carbohydrates. These are found in fruits (fructose), table sugar (sucrose) and milk (lactose). They are a source for quick energy. Honey, corn syrup, maple syrup and brown, white and confectioner's sugar are all simple sugars. While they can provide energy, these foods have few vitamins and minerals. A diet with more than just a small amount of sugar can lead to obesity or diabetes.

Effects

• Many diet plans recommend reducing starch intake; however there are many health benefits to starch. It has fewer calories than fat and more filling. Unrefined starch, such as that in fruits and vegetables, are more filling than refined sugars. Starch provides energy over a long period, as it is slower to digest than sugars. Along with simple sugars, starches provided the fuel for the body.

Function

• Fiber is vital in every diet. Foods with soluble fiber include oats, beans, nuts and some fruits. Insoluble fiber is found in whole wheat, seeds, vegetables and fruits. Both types are important to a healthy diet. Fiber aids in digestion, preventing disease, and weight control. Fiber helps to lower cholesterol and reduce the risk for heart disease, cancer and diabetes.

Benefits

• All carbohydrates are made of carbon, hydrogen and oxygen. Chemically simple sugars have a hexagonal shape. Starches are large molecules made of chains of simple sugars. The amylase in saliva begins to break down carbohydrates. Digestion continues in the small intestine. When the carbs are broken down into monosaccharides, they are absorbed into the blood. If they are not used immediately for energy, they are stored either in the liver, muscles or converted into fat and stored in fatty tissue.

Considerations

• Food rich in carbohydrates include fruits, vegetables, dairy, breads and sugar. Carbohydrates make up 45 percent to 65 percent of a healthy diet. Simple sugars should only make up a very small portion of the daily carbohydrate intake. Since fiber passes through the system and does not convert to fat in the body, diets high in fiber are good for weight loss.

Potential

• Monosaccharides, the end product of sugar and starch digestion, travels to the liver, where it is converted into glucose. Insulin is produced by the pancreas to help glucose enter cells to provide them with the energy they need. If there is more glucose in the body than is needed, the insulin aids the fatty tissue to absorb and store the excess. Disorders associated with carbohydrates include hypoglycemia (where too little sugar is in the blood), hyperglycemia (to much sugar in the blood) and diabetes (inefficient processing of blood sugar).