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What are carbohydrates?
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Carbohydrates, also known as hydrates of carbon, are one of the three essential macronutrients, along with proteins and fats. Carbohydrates provide energy to the body and are an important source of fuel for the brain, muscles, and other tissues. Here are some key points about carbohydrates:
Types of carbohydrates
Simple carbohydrates: Also called simple sugars, they are composed of single sugar molecules or pairs of sugars. Examples: glucose, fructose, sucrose (table sugar), lactose (milk sugar).
Complex carbohydrates: Also called polysaccharides, they are composed of long chains of sugar molecules. Examples: starch (found in cereals, legumes, potatoes), cellulose (found in plant fibers).
Functions of carbohydrates
Immediate energy supply: Simple carbohydrates are quickly digested and absorbed by the body, providing a quick source of energy.
Energy storage: Excess carbohydrates are converted into glycogen and stored in the muscles and liver for later use.
Digestive health support: Dietary fiber, a type of complex carbohydrate, promotes healthy digestion by regulating intestinal transit and encouraging the growth of good bacteria in the colon.
Sources of carbohydrates
Simple carbohydrates: Fruits, honey, sweets, fruit juices, sodas, sugary products.
Complex carbohydrates: Whole grains (brown rice, oats, quinoa), legumes (beans, lentils, chickpeas), starchy vegetables (potatoes, sweet potatoes), cereal products (wholemeal bread, wholemeal pasta), fruits, non-starchy vegetables.
Role in nutrition
Carbohydrates are an essential component of a balanced diet and provide a sustainable source of energy for the body.
It is recommended to favour sources of complex carbohydrates rich in fibre for better blood sugar regulation and optimal digestive health.
Recommended intake
Recommendations for carbohydrate intake vary depending on age, sex, level of physical activity and other individual factors.
Nutritional guidelines generally suggest that carbohydrates should make up about 45 to 65% of total calories in the diet, depending on individual energy requirements.
It is important to choose carbohydrate sources that are nutritious and beneficial to health, and to incorporate them into a balanced and varied diet. Advice from a healthcare professional or nutritionist can be helpful in determining your specific carbohydrate needs and developing a meal plan tailored to your goals and lifestyle.