Carbohydrate is a macronutrient. it is used throughout the body in myriad functions. carbohydrates are the metabolic energy fuel for some cells such as red blood cells and nerve cells. carbohydrates also provide energy to the skeletal muscles, especially exercising muscles.
carbohydrates are several types.
Types of carbohydrates
Monosaccharides: it is going bit scientific. “Mono” Is a Greek word which means single “sacchar” Means sugar. it is also known as simple sugar. these are the simplest form of sugar and the basic unit of carbohydrates such as glucose, fructose, and galactose. monosaccharides. Sugar molecule similar in the arrangement of hexose (six carbon) chemical formula C6H12O6 .
Oligosaccharides: “Oligo” is also a Greek word which means few. oligosaccharides are formed from 2 to 10 monosaccharide bonded together. on the other hand, we can say that the bonded structure of monosaccharides forms oligosaccharides. these bonded sugar form when a glucose molecule chemically bonded with Fructose to form sucrose. sugar used in kitchen or table sugar is sucrose.
Polysaccharide: polysaccharide is those carbohydrates which formed when 10 to thousands of simple sugar molecule bonded together. Polysaccharides are known as Complex carbohydrates.
Starch: it is a polysaccharides reasons for describing it here is that most of the plant-based food consist this polysaccharide like potatoes, wheat, Maize and rice. Starch is a polymeric carbohydrate which is formed by glycosidic bonds between glucose units. green plants make it for storing energy in chemical form. our body breakdown it by an enzyme amylase and pancreas break down it into glucose.
Fiber: fiber is a non-starch polysaccharide. it contains non-digestible carbohydrates but it is very beneficial for the body. because it helps intestine to remove out the whole Waste food from the body.
Glycogen: this is a form of glucose which stored in the body in skeletal muscles( muscles) and liver. it is first fuel which uses when energy needed.it form when glucose molecule joined together in 8 to 12 glucose units.
How much carbs do you need daily?
according to the dietary guidelines for Americans 2010 adults can I get 45 to 65% of your total daily calories. and USDA recommended Dietary Allowance(RDA)is very less. means if you are an adult 130gm, 175gm for women and fiber intake should be 38gm to 25gm respectively. If you are a healthy and active person there’s no specific intake for all approaches to the amount of carbs you need daily. But these recommended dietary guidelines a little bit help you to find your daily carb intake.such as athletes who perform high-intensity activities. They should consume 2.6 to 4.5gm of carbs per kg of your weight. so it varies for every person according to their daily physical activity. Lowa state university reports that in low-intensity activities, glycogen stored in muscle and liver provide energy for almost 90 minutes.
Dietary fiber advantages
I think it’s very essential for us to know about dietary fiber importance or advantages.
- Heart diseases and cancer risk: taking a sufficient amount of dietary fiber daily reduce cancer and heart diseases risk.
- lower the bad cholesterol: dietary fibers Found in oats, flaxseed may help to lower the bad cholesterol level in the blood.
- healthy bowel movements: it mostly you suffer from constipation then you should add the more fiber in your diet. because fiber softens and increases the weight of stools. if you suffer from watery tools then fiber help in solidifying the stool. it adds bulk to the stools and absorbs excess water. it also prevents the hemorrhoids.
- blood sugar level: in Diabetic people fiber slows down the absorption of sugar and maintain the blood sugar level.
Some dietary fiber foods; berries, pears, melon, oranges, Peas, beans, pulses, nuts, seeds, oats, barley, rye, whole wheat bread, and whole grains.
I hope this will help you.