Carbohydrates

Carbohydrates serve as the primary energy sources for the body. Classified as macronutrients, they are essential for energy production. There are three distinct categories of carbohydrates: sugars, starches, and fibers, each derived from various food sources.

These carbohydrates supply glucose, which the body converts into energy to facilitate physiological functions and physical activities. They constitute a fundamental component of a balanced diet.

Sources of carbohydrates

Carbohydrates can be obtained from a wide range of food sources. A diet rich in carbohydrates is considered a healthy diet.

The main food sources of carbohydrates are given below:

Whole grains
Vegetables
Fruits
Beverages

Milk
Nuts
Seeds
Legumes

Functions of carbohydrates

Carbohydrates serve as a primary source of energy for the body and the central nervous system, facilitating various bodily functions. The key roles of carbohydrates in the body are outlined as follows:

They help regulate blood glucose levels and supply energy to the body.
Carbohydrates prevent the utilization of proteins as an energy source.
They assist in the metabolism of fats.
Carbohydrates help avert ketosis.
They contribute sweetness and flavor to food.
They function as dietary fiber.
In addition to their dietary role, carbohydrates play a significant part in various biological processes within the body.

Types of Carbohydrates

Carbohydrates are classified into three primary categories as follows:

Sugars

This is the most basic form of carbohydrate, naturally occurring in fruits, vegetables, and dairy products. Examples of sugars include table sugar (sucrose), fruit sugar (fructose), and milk sugar (lactose).

Fiber

Although not digestible by the body, fiber is essential for maintaining overall health. It plays a crucial role in supporting a healthy digestive system and preventing constipation. Fruits and vegetables are the primary sources of dietary fiber.

Starch

This complex carbohydrate is composed of long chains of sugar units. Starch is present in various vegetables such as potatoes, beans, peas, and corn, as well as in bread, cereals, and grains.

Benefits of Carbohydrates

Carbohydrates offer numerous health benefits. The advantages of carbohydrates for your well-being include:

Mental health

Carbohydrates are vital for optimal mental health and contribute to memory function.

Weight management

They assist in weight gain when necessary and help maintain a healthy weight.

Nutritional value

Foods such as green leafy vegetables, sweet potatoes, and fruits like apples and berries provide excellent nutritional benefits.

Cardiovascular health

The fiber component of carbohydrates aids in lowering cholesterol levels, thereby enhancing heart health.

Carbohydrate Deficiency

The human body functions akin to a machine that requires adequate fuel for movement, with carbohydrates serving as this essential fuel source. A deficiency in carbohydrates can lead to various symptoms, particularly due to insufficient glucose reaching the central nervous system. Common manifestations include dizziness and weakness, which may be experienced both physically and mentally. This lack of glucose is medically referred to as hypoglycemia.

In the absence of carbohydrates, the body resorts to utilizing stored proteins for energy. This process can place significant stress on the kidneys, as the byproducts of protein metabolism are more taxing to eliminate compared to those derived from carbohydrates.

Moreover, inadequate intake of carbohydrates and fiber can lead to digestive issues.