The Basics: Carbohydrates

Carbohydrates:

Carbohydrates are not the enemy. They only become problematic when you're choosing either too many, the wrong choice of carbohydrates and/or the wrong times of day to eat them.

Our main source of energy for muscular exertion and all bodily functions is from carbohydrates. They are necessary for digestion and absorption of other foods and help regulate fat & protein metabolism. Fat is broken down in the liver but requires carbohydrates to do this.

Carbohydrates are made up of oxygen, hydrogen & carbon. Monosaccharides are simple carbohydrates like fructose (fruit sugar), galactose (milk sugar) and glucose (dextrose). Sucrose from sugar beets, sugar cane, lactose (from milk) and maltose, which is a grain component are called dissaccharides.

There are hormonal components that regulate the metabolism of glucose, and our bodies, especially the brain require a steady supply. If glucose levels drop too low it can cause fatigue and weakness. By reducing the amount of sugar in your diet and increasing meal frequency, you can stabilize blood sugar levels.

Some of the ingested simple sugars will be converted to starch in the body then stored in the liver and muscles as glycogen for a short term energy reserve.

How fast the body turns starch into sugars is known as the measure called the glycemic index (GI). You can 'Google search' many lists of the glycemic index of foods, but to give you an idea; sugar is very high on the glycemic index and chicken and other meats are very low (low meaning digested or converted very slowly).

The carbohydrate 'fiber' is made up of very large molecules that are resistant to enzymatic action. Although it is not digestable, it has many important functions in the body. It protects intestinal tract health by increasing stool bulk and slowing transit time. This reduces the contact of carcinogenic (cancer causing) and microbial elements to the intestinal wall. There are two types of fiber; soluble & insoluble. Fibers are non-starch polysaccharides.

Carbohydrate foods:

Include; honey, sugar, baked beans, spaghetti, potatoes, fruit, bread, biscuits, flour, cakes, cereals, fruit juice and soft drinks, chocolate, rice, vegetables, sweets and pasta.




References:

Dunne, J Lavon. (2002) Nutrition Almanac, Fifth Edition, New York: McGraw-Hill.

Ministry of Agriculture, Fisheries and Food. (1995) Manual of Nutrition, Tenth Edition, London: HMSO