What are carbohydrates?

Carbohydrates, also known as carbohydrates, are one of the main groups of macronutrients essential for the proper functioning of the human body. They play a vital role as a source of energy and perform a variety of functions in our bodies.

In this session, we will explore in depth what carbohydrates are, how they are classified, their importance in the diet and how to make informed choices about their consumption.

What are Carbohydrates?

Carbohydrates are organic compounds made up of carbon, hydrogen and oxygen. These elements combine in structures called saccharides, which are the basis of carbohydrates. Carbohydrates are a primary source of energy for the human body and are present in a wide variety of foods that we consume on a daily basis.

Carbohydrates are classified into three main categories according to their structure and how they are digested and absorbed in the body:

• Monosaccharides: Monosaccharides are the simplest form of carbohydrates and cannot be broken down into smaller structures. The two best known monosaccharides are glucose and fructose. Glucose is an immediate source of energy for our cells, while fructose is found in fruits and is metabolized mainly in the liver.

• Disaccharides: Dis accharides are formed by the union of two monosaccharides. The most common examples are sucrose (glucose + fructose), found in table sugar and many plants, and lactose (glucose + galactose), found in milk.

• Polysaccharides: Polysaccharides are long chains of linked monosaccharides. They include starch and glycogen, which are the main forms in which organisms store carbohydrates. Starch is found in foods such as bread, rice and pasta, while glycogen is the form in which humans store carbohydrates in the liver and muscles.

Functions of Carbohydrates

Carbohydrates serve several essential functions in our body:

• Source of Energy: Carbohydrates are the main source of energy for the human body. When we consume carbohydrate-rich foods, such as bread or pasta, our body breaks down the carbohydrates into glucose, which is transported to the cells and used for energy.

• Energy Reserve: Glycogen, a form of polysaccharide, acts as an energy reserve in the body. It is stored in the liver and muscles and is released when the body needs a sudden increase in energy, such as during exercise.

• Blood Glucose Regulation: Carbohydrates also play a crucial role in blood glucose regulation. Insulin, a hormone, helps control glucose levels in the body by allowing cells to absorb glucose from the bloodstream for use or storage.

• Cell Structure: Carbohydrates are part of cell structures and play a role in cell communication and recognition of cells from one another.

Importance of Choosing Healthy Carbohydrates

Not all carbohydrates are the same, and choosing healthy carbohydrates is critical to a balanced diet and good health. Refined carbohydrates, such as sugar and white flour, can lead to spikes and crashes in blood glucose levels, which can contribute to health problems such as type 2 diabetes.

On the other hand, complex carbohydrates, such as those found in whole grains, fruits and vegetables, provide a more sustained release of energy and are rich in fiber and essential nutrients.

How Many Carbohydrates Should You Eat?

The amount of carbohydrates you should consume depends on several factors, including your age, level of physical activity and health goals. In general, it is important to:

• Prioritize healthy carbohydrate sources, such as whole grains, fruits and vegetables.

• Avoid excessive consumption of added sugars and refined carbohydrates.

• Adjust your carbohydrate intake to meet your energy needs and maintain an appropriate macronutrient balance.

• Consulting with a dietitian or health professional can provide specific recommendations based on your individual needs.