CARBOHYDRATES

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Carbohydrates



·        Macronutrient

·        Major source of Energy

·        45% - 80% of total caloric intake

·        Inexpensive source of energy than fats and proteins

·        Present in foods in forms – sugar, starches and fibres.

 

Classification of Carbohydrates

·        Classified on the basis of the number of sugar units present.

·        Also classified as:

 

v Available carbohydrates- Which can be digested and gives energy when oxidised in the body

v Unavailable carbohydrates – Which cannot be digested because human body doesn’t have enzymes for their breakdown. No energy but works in elimination of faecal waste.

 





 

Sources of Carbohydrates

 

·        Cereals – Wheat, rice, jowar, bajra, oats, barley, corn, etc.

·        Pulses – All whole grains and dehusked pulses and their by-products. E.g. Rajma, besan, bengal gram, etc.

·        Fruits and vegetables – Mango, chikoo, jack fruit, banana, beans, potato, yam, colocasia, etc.

·        Nuts and oilseeds – Cashewnuts, coconut, groundnuts, etc

·        Miscellaneous – Sugar, jaggery, honey, sago, tapioca, dates, raisins, milk powder

 

Functions of Carbohydrates

·        Chief function – to provide energy to carry out day-to-day work and maintain body temperature

·        4kcal/g of energy (Cheapest source)

·        Glucose – only form of energy used by Central Nervous system. When glucose level falls, brain doesn’t receive energy

·        Spare protein from being broken down for energy and are used for bodybuilding and repair

·        Required for complete oxidation of fat. In deficiency, fats are broken down to products such as ketones resulting to condition called ketosis.

·        Can be converted into non-essential amino acids, provided a source of nitrogen is available.

·        Sugar lactose helps in absorption of minerals calcium and phosphorus

·        Helps certain bacteria to grow in intestine. This bacterial flora is capable of synthesizing B-complex vitamins in gut.

·        Dietary fibre - Important for increasing faecal mass by absorbing and holding water, and eliminating faecal waste.

·        Fibre helps in lowering blood cholesterol levels by binding bile acids and cholesterol.

 

Deficiency of Carbohydrates

·        Uncommon in India – as diets are cereal based

·        Daily diet should not contain less than 100 g of Carbohydrate

·        Deficiency leads to utilization of fat for energy.

 

Excess Carbohydrates

·        Excessive consumption of sugars causes dental caries or tooth decay

·        Excessive consumption depresses the appetite, provides hollow calories (malnutrition)

·        High intake of sugar and refined carbohydrate increase blood triglyceride levels – heart diseases

·        Converted into fat and deposited in adipose tissue – obesity

·        Interferes with absorption of mineral elements like iron and calcium

·        Leads to causing cramps and bloating due to gas formation

 

Dietary Fibre

·        Refers to naturally occurring material in plant foods, which is not digested

·        Fibre means – roughage, bulk, and unavailable polysaccharides

·        No energy to humans

·        Fibre absorbs and holds water – increasing faecal bulk.

·        Acts as laxative (preventing constipation)

·        Reduces the triglyceride and cholesterol levels in blood.

 


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