Carbohydrates

These are the compounds and are made up of three elements including carbon, hydrogen, and oxygen, the proportion of hydrogen and oxygen is the same in water. The word carbohydrates mean that the ‘hydrates of carbon’. Glucose, sucrose, and starch are the examples of carbohydrates. The carbohydrates produce energy when they are oxidized in the body.

Types of Carbohydrates
There are three types of carbohydrates such as Cellulose, Starch, and Sugar. Out of these, Cellulose is not digested by our body because our body does not have enzymes to digest cellulose. Thus cellulose does not provide energy to the human body and hence it is not a food. Cellulose is important in our diet as fiber or roughage, which helps to maintain a healthy digestive system. Starch and sugar are the two carbohydrates, which provide most of the energy to our body.

Sources of Carbohydrates – The carbohydrates in our food are obtained mainly from the plant sources such as rice, fruits, wheat, potatoes, maize, beans, peas, and sago (sabu-dana). Milk also contains a sugar called lactose. In other words, we conclude that the carbohydrates are usually used by our body in the form of food products such as bread, roti, noodles, chapati, potato, dosa, and many more.

Starch and sugar are the important carbohydrates for our healthy diet. Starch is rich in maize, potatoes, rice, and others cereals whereas sugar are found in our diet, which is mainly as sucrose (table sugar), which is added to drinks and many prepared foods including cakes, jam, and biscuits. Glucose and fructose are naturally obtained in several fruits and vegetables. Glycogen is carbohydrate found in the liver and muscles, which is as animal source.

Advantages of Carbohydrates – The advantages of carbohydrates are discussed below –

1. Essential for our body – Sugars and starches are digested into glucose in our body, which can metabolize to produce fuel. A balanced supply of carbohydrates is particularly very important for our brain and to support continued muscle function during sports and endurance activities. The right amount of consuming carbohydrates also prevents proteins from being used for energy, which is important because protein has other life-sustaining jobs to fill. As per institute of medicine, common person should consume 130 grams of carbohydrates daily, or get 45 to 65 percent of their daily calories from carbs.
2. Health benefits from fiber – The main sources of fiber are fruits, whole grains, vegetables, and beans. Fiber is not digested for energy, but it provides other health benefits. Soluble fiber reduces the danger to develop cardiovascular diseases by lowering cholesterol, and also help prevent spikes in blood sugar. As per report about ‘Nutrition Reviews’ published on April 2009, higher consuming of fiber may prevent high blood pressure and help in reducing weight.

Disadvantages of Carbohydrates – There are some disadvantages of carbohydrates are discussed below-

1. Health risks – As per University of Massachusetts Medical School, Consuming refined carbohydrates and foods with sugar may increase the levels of triglycerides in our blood. High triglycerides are related with diabetes, coronary heart disease, and fatty liver diseases. High use of sugar-sweetened beverages may increase the blood pressure, which may enhance the risk of cardiovascular disease, and chrinic inflammation.
2. Increase Weight – While you consuming extra carbohydrates and sugar, which increases the weight of our body and is not good for our health. Sugar added to foods increases the sugar in blood. The consuming extra sugar in our blood, which converts into sugar and even into fat for storage.