Carbohydrates in Nutrition

Study Notes

Carbohydrates are organic compounds of carbon, hydrogen, and oxygen, found in simple or complex forms.
Simple carbohydrates (monosaccharides and disaccharides) are valuable sources of energy.
Complex carbohydrates (polysaccharides) are also valuable sources of energy and provide fiber.
Starch is the storage form of glucose in plants, while glycogen is the storage form in the liver and muscle.

Simple sugars are found in confectionery, muesli bars, cakes, biscuits, cereals, puddings, soft drinks, juices, and jam and honey, but they also contain fat.
Starchy carbohydrates are found in potatoes, rice, bread, whole grain cereals, semi-skimmed milk, yoghurt, fruit, vegetables, beans, and pulses, and are low in fat and rich in vitamins, minerals, and protein.

Carbohydrates are the main source of energy in the diet, providing approximately 50% of total calories in the American diet and up to 80% in many developing countries.
The brain requires an estimated 100 grams of glucose per day, which is one-third to one-half of the carbohydrates present in the average diet.
Carbohydrates fuel the body, and it is recommended to consume at least 55% of total caloric intake (about 300-375 grams a day) as primarily complex carbohydrates.

Increased levels of complex carbohydrates appear to reduce risk factors of chronic diet-related disorders such as heart disease, diabetes, and some cancers.
Eating 5-6 meals or snacks a day can help maximize glycogen stores and energy levels, minimize fat storage, and stabilize blood glucose and insulin levels.
Breakfast is essential to replenish glycogen stores, which can last for approximately 10-12 hours when at rest.