What are Carbohydrates?
Carbohydrates are broken down into glucose which plays an important role in the body as the primary energy source. This means, carbohydrates help control blood glucose levels, insulin metabolism and they also serve as a great source of fibre and other nutrients for the body.
Composition of Carbohydrates
Carbohydrates are made up of three elements; carbon, hydrogen and oxygen atoms. Carbohydrates are essentially different types of sugar chains and these chains come in four different types including monosaccharides which is one strand, disaccharides which is two strands, oligosaccharides which is three to ten strands and polysaccharides is many long chains of monosaccharides. Carbohydrates are broken down in the digestive tract and converted into glucose which is then transported around the body for energy, stored in the muscles and liver or any excess of the nutrient then converted into fat.
Furthermore, the glycaemic index (GI) is the measurement used to determine the rate of digestion of carbohydrates into these sugars - glucose or fructose. Low GI foods are slowly broken down giving a person a steady energy for a longer period of time, while high GI foods are absorbed quickly into the bloodstream and cause a spike in energy then a crash.
Carbohydrates can be further grouped into simple, complex, fibre and starches. Simple carbohydrates are made up of one or two sugars which are monosaccharides or disaccharides and are easily digested into the bloodstream and converted into energy. Complex carbohydrates have three or more sugars such as polysaccharides and take longer to digest into the body as they are more complex to break down through the digestion process and require a protein carrier for proper absorption. Fibre are a non-digestible complex carbohydrate which encourage healthy bacterial growth for the gut. Starches are a type of complex carbohydrate which is found in plant produce including potatoes and chickpeas.
Sources of Carbohydrates
Dietary sources of carbohydrates can be found in a range of foods including:
fruits & vegetables,
grains, nuts & seeds
milk products
as well as high processed foods such as biscuits, lollies, etc.
Daily Recommended Intake
The recommended daily intake for carbohydrates for an individual is 45%-65% of their total calories. This includes a mixture of different types and different amounts of carbohydrates including grains, vegetables, fruits, legumes and nuts & seeds.
Excess
When a person in excess of carbohydrates they can present signs and symptoms including being overweight or obesity. This is due to many reasons of why a person consumes an excess amount of carbohydrates in their diet. Depression and anxiety can be a contributing factor to overeating on carbohydrates because of the physical and emotion connection between food, and food serving as a form of “comfort”. People who show symptoms of depression and anxiety tend to consume “comfort foods” that are most likely high in sugars and highly processed. People also can consume more carbohydrates just because of preference of the taste and the convenience of where the food is located, which includes takeaway and what their supermarkets stock.
Furthermore, excess carbohydrates can cause tooth decay, which is caused by the sugar breaking down the teeth. Furthermore, non-insulin dependent diabetes can arise when eating excess amounts of carbohydrates as this improves their sensitivity to insulin. Type 2 diabetes can be caused by being overweight and being in excess of carbohydrate consumption, not being physically active, or the disease can inherit genetically. The best way to treat type 2 diabetes is to lose weight and change to a more balanced diet which incorporates whole foods rather than highly processed foods.
Deficiency
Factors that contribute to carbohydrate deficiency include people who are eating in a deficit because of a diet for weight loss, eating disorders including anorexia and various diseases such as type 1 diabetes. When a person is in a state of carbohydrate deficiency the body goes into a state of ketosis. This means that the body is using the ketones or fat (lipids) in the body for energy instead of glucose. Each person reacts to the state of ketosis differently, some people thrive in this state and lose weight and have more energy while other people may have short term affects including fatigue, dizziness and constipation. Furthermore, more serious long term effects can arise when in a state of a deficit and ketosis including hepatic steatosis, kidney stones and mineral deficiencies.
Additionally, people could be allergic to different types of sugars including lactose which is found in dairy products. This is because for some people the body is not able to produce the enzyme lactase to properly digest the sugar, which causes discomfort in the stomach and therefore the person will be in a deficit of this specific carbohydrate.
As you can see carbohydrates serve a very important role in the maintenance of normal function in our body. Our diet need to consist of carbohydrates for normal brain function and the right amount of energy. So having a balanced diet with whole foods, vegetables, fruits and other sources of nutrients is absolutely important in sustaining a healthy lifestyle.
Disclaimer: Please seek professional medical advice for any diagnosis and treatment.
-Kels @ Intuitive Wellness Studio
References
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