What are Carbohydrates? 

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It is defined as polyhydroxy (more than one hydroxy group) aldehydes or ketones compounds produced on hydrolysis, which are called carbohydrates. The name carbohydrates means ‘hydrates of carbon‘.

They are the most abundant organic molecules in nature. They are composed of  Carbon, Hydrogen, and Oxygen. The empirical formula of carbohydrates is [CH₂O]_n

However, deoxyribose and rhamnohexose do not contain this formula. Some carbohydrates consist of nitrogen, phosphorous, and sulfur.

 What is the function of carbohydrates?

• These are sources of energy for all living organisms, e.g. glucose
• They act as a storage form of energy, e.g. glycogen in animal tissue and starch in plants.
• Carbohydrates ( as glycoproteins and glycolipids) participate in the structure of cell membranes and cellular functions such as growth, adhesion, and fertilization. Cellulose in plants, chitin in insects, and glycosaminoglycans in humans.
• Non-digestible carbohydrates like cellulose, serve as dietary fibers.
• They are also involved in detoxification, e.g. glucuronic acid.
• They play a role in lubrication, cellular intercommunication, and immunity.
• Ribose sugar and deoxyribose sugar contain carbohydrates.

Classification of Carbohydrates:

These are divided into three types:

1. Monosaccharides
2. Polysaccharides
3. Oligosaccharides

Monosaccharide:

• Monosaccharides are the simplest form of sugar.
• Monosaccharides consist of a single polyhydroxy aldehydes and ketones (single unit).
• Monosaccharides are soluble in water.
• They are sweet.
• They cannot be hydrolyzed into further simplest sugars.
• E.g. trioses, tetroses, pentoses, hexoses and heptoses.

Oligosaccharides:

• Oligosaccharides consist of a short chain of monosaccharides(2-10 units).
• In oligosaccharides, monosaccharides held together by a bond are called glycosidic bonds.
• On hydrolysis of oligosaccharides, they break into 2 to 10 molecules of the simplest form of sugar called monosaccharides.
• They are also sweet.
• They are soluble in water

E.g. disaccharide, trisaccharide, tetrasaccharide, and pentasaccharide.

Polysaccharides:

• Polysaccharides consist of a long chain of oligosaccharides(100 to 1000) or polymers of monosaccharides.
• They have high molecular weight.
• They are not sweet.
• Sparingly soluble in water.

E.g. starch, glycogen, cellulose, and Blood group polysaccharides.

 4 Recommended Carbohydrates food list:

A variety of high-carb foods in our diets is key to fueling our bodies with energy and vitality. Here is the ultimate carbohydrates food list that encompasses fruits, vegetables, grains, and legumes

Fruits

• Banana
• Apple
• Oranges
• Berries
• Mangoes
• Pineapples

Vegetables

• Sweet potatoes
• Carrot
• Corn
• Peas
• Beets

Grains

• Whole wheat Bread
• Brown rice
• Quinoa
• Oats
• Barely
• Buckwheat

Legumes

• Lentils
• Black beans
• Kidney beans
• Split peas
• Blacked-eyed peas

Including these carbs foods in our meals and snacks can provide us sustainable energy throughout the day and contribute to our overall well-being

What are the benefits of carbohydrates?

• Sustain Energy and Improved Mood

They are broken down by the body into glucose which is utilized by our cells to produce energy. We remain active and awake because of this constant glucose flow, which also helps to prevent drowsiness. Furthermore, because they contribute to the synthesis of serotonin, a neurotransmitter connected to emotions of happiness and well-being, carbs have been linked to increased mood.

• Weight Management and Satiety

They can help with weight management. Whole grains, fruits, and vegetables are examples of high-fiber carbs that bring you a sensation of fullness and satiety, which can help you lose weight by preventing overeating. Carbs high in fiber also aid in blood sugar regulation, lowering the chance of insulin spikes that can cause cravings and weight gain.

• Heart Health and Cholesterol Management

Including healthy carbs in your diet, such as whole grains, fruits, and vegetables, can have a positive impact on heart health. Whole grains, in particular, contain soluble fiber that helps lower LDL cholesterol levels, often referred to as “bad” cholesterol. By incorporating these carbohydrates into your meals, you can support a healthy cardiovascular system and reduce the risk of heart disease.

• Digestive Health and Regularity

Fiber, a type of carbs found in plant-based foods, is crucial in maintaining a healthy digestive system. It adds bulk to our stool, preventing constipation and promoting regular bowel movements. Additionally, fiber acts as a prebiotic, providing nourishment for beneficial gut bacteria and promoting a balanced microbiome.