Carbohydrates are one of the macronutrients that is consumed primarily for the production of energy and sustenance. Though carbohydrates are not needed for survival, the nutrient plays an important role in various metabolic processes. The major source of carbohydrates is from the staple food that most people consume all over the world. Carbohydrates are of various types depending on how the body process them and one needs to understand what type of carbohydrates are more or less essential for a healthier lifestyle.
Carbohydrate Utilization by the body
Carbohydrates, absorbed by the body, is in its simplest form, ‘Sugar’ or ‘ Glucose ’. Glucose is transported to every cell of the body by the circulating blood. Glucose is the main source of fuel for brain and Glucose is the substance that is involved in various biochemical processes to produce the energy that is needed to perform various physical activities in our daily life. Glucose, once utilized to produce energy, remaining is stored in our body in the form of ‘Glycogen ’ in liver and muscle cells. Through various biochemical pathways, this storage form again converts into glucose when the body demands the energy for physical activity (muscle glycogen) and to maintain other metabolic functions (liver glycogen) helping the body to maintain ‘Homeostasis’.
How much or how easily the glucose is available in the blood depends on the consumption of type of carbohydrate!
Types of carbohydrates
Carbohydrates are of mainly two types, simple and complex.
Simple carbohydrates (‘Monosaccharides’) are those that are easily absorbed by the body once consumed. That means, the body doesn't spend the energy to digest and absorb a simple carbohydrate. Sources of simple carbohydrates are, processed carbohydrates such as sugar, corn syrup, glucose, fructose and fruit-juice concentrates.
Complex carbohydrates (‘Oligosaccharides and Polysaccharides’), like in the name, are complex structures that need to be broken down with the expenditure of energy by your digestive system. Most carbohydrate-foods that are consumed are polysaccharides that majorly come from plant sources.
Source of complex carbohydrates are,
- Whole grains such as cereals, pulses, nuts, legumes, seeds
- Vegetables and fruits
Complex carbohydrates contain abundant nutrients and also constitutes another important macronutrient that aids with your digestion, absorption of nutrients and takes care of your gut health – ‘Fiber’.
Dietary Fiber
iber, is also classified as a type of carbohydrate. Dietary fiber is originally defined as ‘the proportion of food which is derived from the cellular walls of the plants which is digested very poorly in human beings’ (Trowell, 1972).
Dietary fibers are non-starch polysaccharides, which mainly comes from plant sources, whole grains, nuts, vegetables, and fruits. Fiber is again classified as, Soluble and Insoluble fibers based on their function.
‘Soluble fiber’ is dissolved in water and forms a gel-like substance which helps further in the digestion. They are passed into the large intestine, where they are fermented easily by the microbiota (microbes of the gut). The fiber which is not dissolved in water is the ‘Insoluble’ fiber, that adds bulk to the stool and is excreted out of the body.
Dietary fiber also contains abundant nutrients such as vitamins, minerals and also certain phytonutrients, and which is also one reason why they have to be included in daily intake. These nutrients are involved in numerous physiological and biochemical processes in the body.
Numerous studies showed how consuming adequate fiber (soluble) is associated with reduced risk of type 2 diabetes and cardiovascular diseases, and the insoluble aids in proper gut function. Adequate consumption of dietary fiber also provide satiety and helps in the reduction and maintenance of body weight.
Few good sources of soluble fiber are oats, millets, barley, peas, beans, apples, pears, oranges etc., and that of insoluble fiber are whole wheat flour, brown rice, nuts, cauliflower, potatoes etc.
So, s hould we include only wholesome carbohydrates? Though processed foods provide less nutrition than wholesome foods, one can safely consume within the advisable or minimal proportion and take advantage of nutrient dense wholesome carbohydrate foods for better health.
Importance of carbohydrates
Every age-group needs either adequate or little more quantity of carbohydrates in their daily intake, where the quantity depends on the type and amount of physical activity involved. For k ids and adolescents who are constantly on the move and physically active, the body requires enough energy, which comes from glucose in the blood. They are also still in growth and development phase and hence brain requires enough fuel to improve their cognitive performance.
For adults, who usually go into both unhealthy consumption of foods and sedentary lifestyle, makes them prone to lifestyle disorders leading to more diseases. Since, overweight or obesity is the result of overconsumption of unhealthy foods that mainly comes from carbohydrates (as well as unhealthier fats), a person should be aware of the balanced consumption of nutrient-rich and fiber-rich foods (polysaccharides) that will help with their healthier lifestyle goal.
For athletes who involve in variety of training and activities throughout the year and for longer periods of time in a day, would need more carbohydrates to have sufficient energy and the energy stores should also be restored. This population would also need to rely on the timing of carbohydrate consumption, which is typically around their training or events.
A healthier range of carbohydrates to prevent the deficiencies which could lead to metabolic dysfunctions in the long run.
Conclusion
Most adults, in an effort to lose weight or body fat, will either reduce or avoid consuming carbohydrates. But how much sustainable is this approach? Consume adequate healthier carbohydrates as required for your preference, goal and lifestyle condition, but never avoid them!
We will read more about recommendations of carbohydrates in various populations in a separate article.
References
- Cummings, J. H. and Stephen, A. M. (2007) ‘Carbohydrate terminology and classification’, European Journal of Clinical Nutrition 2007 61:1, 61(1), pp. S5–S18. doi: 10.1038/sj.ejcn.1602936.
- Lattimer, J. M. and Haub, M. D. (2010) ‘Effects of Dietary Fiber and Its Components on Metabolic Health’, Nutrients, 2(12), p. 1266. doi: 10.3390/NU2121266.
