Meet your primary source of energy:Carbohydrates

Carbohydrates

• The primary source of energy for our body especially the brain and red blood cells
• Essential for energy and digestive processes

There are two types of carbohydrate which has different effects on the human body depending on its structure

and its food source.

• Simple Carbohydrates or Fast-Releasing Carbohydrates
• Complex carbohydrates or Slow-Releasing Carbohydrates

Factors affecting types of carbs are as follows;

• How quickly and easily the carbohydrate molecule is digested and absorbed in our body
• What other nutrients are present along with the carbohydrate which slows down the digestion and absorption
• The action of different enzymes in the mouth and gut
• Texture and sweetness

Types of carbohydrates

Simple Carbohydrates or Fast-Releasing Carbohydrates

i) Monosaccharide

• Glucose, fructose, galactose, ribose, xylose

ii) Disaccharide

• Lactose, maltose, sucrose

Some food sources of simple carbohydrates:

• Table sugar, Brown sugar, Honey
• Corn syrup, Maple syrup
• Refined flour (maida)
• Processed grains
• Jams, jellies
• Fruit juices
• Soft drinks
• Candies

Complex carbohydrates or Slow-Releasing Carbohydrates

Polysaccharide

i) Starch

• Cooking breaks down the crystal structure of starches and makes them easier to break down in the human body
• Found in grains, legumes, and root vegetables like potatoes

ii) Fibers

• Essential to keep the digestive system healthy and functioning properly

Fibers are of 2 types;

Insoluble fiber

• Promotes the growth of good bacteria that ferments and makes the waste material soft and bulky, which in turn helps it to pass through the intestines quicker to the bowel and out of the body
• Insoluble fiber-rich foods include bran, wholemeal flour, and breads, brown rice, whole grain cereals, vegetables, edible peels of fruit, nuts, and seeds

Soluble fiber

• Slow down food digestion and the sudden release of energy, especially from carbohydrates into the bloodstream
• Soluble fiber-rich foods include fruits, vegetables, lentils, peas, beans, oats, barley, oatmeal, potatoes, dried fruit, soy-milk, and soy products

iii) Glycogen

• The principal storage form of glucose in animal and human cells

Some food sources of complex carbohydrates are:

• Green vegetables
• Whole grains and its products
• Starchy vegetables
• Beans, lentils, and peas