What Are Carbohydrates

Carbohydrates are a class of organic compounds that consist of carbon, hydrogen, and oxygen atoms. They are one of the major macronutrients essential for human nutrition and are found in a wide variety of foods, including fruits, vegetables, grains, and dairy products. Carbohydrates serve as a primary source of energy for the body and play crucial roles in various physiological functions.

Here are some key points about carbohydrates:

Chemical Composition: Carbohydrates are composed of carbon (C), hydrogen (H), and oxygen (O) atoms, typically in the ratio of H₂O (two hydrogen atoms for each oxygen atom). The general chemical formula for carbohydrates is (CH₂O)_n, where "n" represents the number of carbon atoms.

Types of Carbohydrates:

• Glucose: Known as blood sugar, it is the primary source of energy for cells. It is found naturally in fruits, honey, and some vegetables.
• Fructose: Naturally occurring in fruits, honey, and root vegetables. Often used as a sweetener in processed foods and beverages.
• Galactose: Found in dairy products as part of lactose (milk sugar).

• Sucrose: Common table sugar composed of glucose + fructose. Found in sugarcane, sugar beets, and many processed foods.
• Lactose: Found in milk and dairy products. Composed of glucose + galactose.
• Maltose: Formed from two glucose molecules. Found in malted foods and some beverages.

Starch is the primary storage form of carbohydrates in plants and serves as a major source of energy in the human diet.

• Whole grains: Brown rice, quinoa, oats, barley, whole wheat bread, and pasta.
• Root vegetables: Potatoes, sweet potatoes, yams, and carrots.
• Legumes: Beans (black beans, kidney beans, chickpeas), lentils, and peas.

• Soluble Fiber: Dissolves in water and forms a gel-like substance in the digestive tract. It helps lower cholesterol levels and stabilize blood sugar levels. Soluble fibres founds in Oats, barley, beans, lentils, apples, citrus fruits, and vegetables like carrots and Brussels sprouts.
• Insoluble Fiber: Does not dissolve in water and adds bulk to stool, promoting regular bowel movements and preventing constipation. Insoluble fibres mainly founds in Whole grains (bran), nuts, seeds, vegetables (like broccoli, cauliflower, and dark leafy greens), and the skins of fruits.

• Glycogen is the storage form of glucose in the human body, primarily stored in the liver and muscles.
• It acts as a reserve of energy that can be rapidly mobilized when needed, such as during exercise or fasting.

Functions of Carbohydrates:

• Energy Source: Carbohydrates are the primary source of energy for the body. Glucose, derived from carbohydrates, is used by cells to produce ATP (adenosine triphosphate), which fuels cellular activities.
• Storage: Excess glucose is converted and stored as glycogen in the liver and muscles for future energy needs.
• Structural Role: Carbohydrates contribute to the structure of cells and tissues. For example, cellulose provides rigidity to plant cell walls, and chitin forms the exoskeleton of arthropods.
• Dietary Fiber: Certain carbohydrates, like fiber, are not digested by humans but play important roles in digestive health, promoting regular bowel movements, and lowering cholesterol levels.

Sources of Carbohydrates:

• Whole Grains: Brown rice, oats, quinoa, whole wheat bread
• Fruits: Apples, bananas, berries, oranges.
• Vegetables: Potatoes, carrots, spinach, broccoli.
• Legumes: Lentils, beans, chickpeas.
• Dairy Products: Milk, yogurt.
• Sugars: Honey, maple syrup, table sugar (in moderation).

Carbohydrate intake should be balanced based on individual needs, activity levels, and overall health goals. While they are a crucial energy source, consuming excessive amounts of simple sugars or refined carbohydrates can contribute to health issues like obesity, type 2 diabetes, and cardiovascular disease. Therefore, it's essential to focus on consuming whole, unprocessed carbohydrate sources and maintaining a balanced diet.