What is Carbohydrates? What are its Functions?

WHAT IS CARBOHYDRATE?
Like vitamins and minerals, carbohydrates are also a major nutrient. It is an essential source of energy for the body. Our digestive system converts carbohydrates into glucose (blood sugar). This glucose is used by the cells, tissues and organs of our body to obtain energy. In this way, carbohydrates can be beneficial for our body in many ways, such as controlling cholesterol, giving the necessary energy throughout the body and helping the heart muscle and cells to function properly.

NUTRITIONAL VALUE OF CARBOHYDRATES
Each gram of carbohydrate releases 4 calories of energy. This essential nutrient is available in two forms – complex carbohydrates and simple carbohydrates. To prevent heart diseases and stay healthy, it is important to consume carbohydrates with a low glycemic index. Our body requires approximately 225-325 grams of carbohydrates for its optimal function, and that can be achieved by consuming a 2000 calorie diet.

TYPES OF CARBOHYDRATE

• Monosaccharides
• Oligosaccharides
• Disaccharides
• Trisaccharides
• Tetra saccharides
• Polysaccharides
  There are mainly three types of another carbohydrates:
• Sugar – when our digestive system breaks down carbohydrates, it gets converted into glucose as a reaction. The body uses it as energy.
• Starch – this is also a type of carbohydrate.
• Fiber – it helps in maintaining balance of body weight.

MAJOR FUNCTIONS OF CARBS

• Protein-saving functions
  Carbohydrates are consumed preferentially as a source of energy in the body, while they are properly supplied in the diet. This saves protein for tissue formation.
• Taste in food – Most of the carbs are sweet in nature, this adds to the taste of the food.
• Complete anabolism of fat
  the total amount of carbohydrates in every diet is essential, so that anabolism of fat can take place normally. If carbohydrates are severely restricted, fat metabolism will be accelerated and its intermediate production in the body will increase resulting in a state of ketosis.
• Lactose
  it is less soluble than other sugar substances and hence it stays in the intestines for a long enough time. This leads to the growth of those desired bacteria, which are helpful in the synthesis of vitamin-B complex. They also aid in the utilization and absorption of calcium.
• Energy for the body
  Carbohydrates provide energy to the body, and thus their intake, should be regulated. Excess of carbohydrates can cause conditions like obesity and increase the risk of heart attack because excessive carbohydrates cannot be broken down by the body and are converted into fat and stored.
• Uplift mood
  Carbohydrates are responsible for the mood and appetite-stimulating chemical serotonin. This chemical not only helps people to feel full and satisfied with their food but also improves the mood.
• Helps in better sleep
  Consuming low fiber and high glycemic index carbohydrates at bedtime is a good idea as it helps in sleeping better. The speed of carbohydrate absorption and digestion is primarily measured by the glycemic index. Thus, the higher the glycemic index, the better is the rate of absorption of carbohydrates.
• Provides fiber to the body
  Fiber is also known as bulk food or bulk, and is a part of a plant-based diet. Fiber is important for the regular functioning of the bowel. Also, consuming more fiber significantly reduces the risk of diabetes and heart diseases. There are two types of fiber – insoluble and soluble fiber. Barley, oats, legumes and psyllium are rich sources of soluble fiber that adds moisture to the stool. Binding these levels to bile salts can also reduce cholesterol levels. Insoluble fiber is found in nuts, grains and vegetables.
• Helps prevent diseases
  Fibrous foods provide the strength to fight against certain diseases. Such as obesity and type 2 diabetes. Helps reduce cholesterol and aids in digestion. However, it is important to consume the right amount of calories, and exercise regularly to prevent heart-related diseases.
• Prevents blood clotting
  Carbohydrates are organic compounds that are an excellent source of dietary fiber. The formation of accumulated cholesterol and fat is hindered by dietary fiber commonly known as plaque. If plaque builds up inside the body, the flow of oxygen-rich blood is restricted and this will lead to disorders such as blood clotting and resulting in a heart attack. To prevent plaque formation, it is very important that carbohydrates are consumed.
• Useful for weight control
  Carbohydrates are most often blamed for weight gain, but they are also useful in controlling weight when consumed in the right amounts. Weight can be easily reduced by consuming more vegetables and fruits. Avoid fat diets and include healthy carbohydrates in your diet for weight loss.
• Improves digestive system
  including fiber-rich carbohydrates in your diet improves the health of the digestive system. The fiber present in carbohydrates adds bulk to the stool and facilitates its easy elimination from the body. Thus, the feeling of bloating or constipation is greatly improved by consuming the right carbohydrates.
• Helps to have a sharp memory
  including adequate amounts of energy-giving carbohydrates in the diet improves the ability to remember.
• Best Nutrients for Athletes
  Approximately 0.9 grams of carbohydrate derived from 1 kg of food per hour when consumed along with 0.2 grams of protein per hour improves an athlete’s agility and stamina, and helps them perform better.