CARBOHYDATES
Watch the video and see how much you know about Carbohydrates!
What are Carbohydrates?
Carbohydrates, or carbs, are sugar molecules. It is one of the three major nutrients found in foods and drinks.
Our body requires large quantities of carbohydrates in out diet to support our body's functions and energy production.
Why Carbohydrates are so Important?
It is no doubt that carbohydrates play an essential role in human body.
Energy Source
One of the major functions of carbohydrates is energy production. Carbohydrates that you obtained from the diet are digested and broken down into Glucose in the digestive tract. After that, glucose is transferred to the body's cell by blood and used to produce an energy carrier called adenosine triphosphate (ATP). Cells can then use ATP to drive varies metabolic processes.
Although most cells in the body can produce ATP from several resources, such as carbohydrates and fats, carbohydrates act as primary energy resources as they are fast-acting and energy production process (Cellular Respiration) is shorter comparing to other resources.
Energy Storage
If the glucose is not used immediately, the body will converts glucose into Glycogen and stored in the liver and the muscles as an immediately available resource of energy. When your body needed energy, for example physical activity, the glycogen will be released into the blood and provide energy throughout the body.
Different from the glycogen stored in the liver, the glycogen in the muscles can only be used by the muscles cells. It is essential for energy production during long periods of high-intensity physical activity.
Maintain Healthy Gut Function and Low Glucose and Lipids Level in Bloodstream
Unlike starches and other simple carbohydrates, Fibre is unable to be broken down by our digestive tract. However, it helps to promote the healthy gut function by increasing the physical bulk in the bowel in order to stimulate the intestinal transit.
There are some types of fibre that are broken down by the gut microflora and produced short-chain fatty acids (SCFA) from the fermentation of dietary fibres. These SCFAs protect our health by improving insulin sensitivity and ensure lower levels of glucose and lipids in our bloodstream. As a result, it improves the energy balance.
There are also some types of fibre that can absorb water in our colon, which helps soften and increase the weight of our stool, which allows our stool to move through our colon faster and easier, eventually, relieve constipation.
What are the Types of Carbohydrates?
Carbohydrates can be divided into Simple Carbohydrates and Complex Carbohydrates
Simple carbohydrates
They are also called sugars, which are in the most basic form. They can be found naturally in fruits, milk and honey. They can also be found as processed and refined sugars, such as candy, table sugars and soft drinks.
Complex carbohydrates
Starches, are one of complex carbs, which are formed by multiple simple sugars (Glucose) units. They are broken down into glucose by the body to use as energy resource. They can be found in rice, whole grains, coins, beans and potatoes.
Fibres, are another type of complex carbs. They are unable to be broken down by the body, and can be divided into soluble and insoluble fibre. Eating food with fibre helps increase satiety and reduce the want of eating to prevent overeat. They also help regulate blood glucose level. They can be found mainly in plant-based food, such as vegetables, nuts and seeds.
The Glycemic Response and Glycemic Index
Glycemic Response, generally, refers to the changes in blood glucose level after consuming a carbohydrate-containing food. It reflects the rate of digestion and absorption of glucose, as well as the effects of insulin in normalizing the blood glucose level.
Different type of sugars that form the carbohydrates can influent the glycemic response. For example, fructose has lower glycemic response than glucose, therefore, the changes in blood glucose level after consuming apples are less than consuming potatoes. The measurement of the impact of different food on the glycemic response within two hours after eating is called the Glycemic Index (GI).
High GI foods cause a greater changes in blood glucose level than low GI foods. Simultaneously, low GI foods are digested and absorbed by the body slower than high GI foods, which can increase our satiety.
GI is also used in diabetes patient education. The American Diabetes Association supported the use of GI may promote additional benefits for glycemic control rather than consider the total carbohydrates intake alone.
Low GI foods have a GI range <55. For example, most fruits and vegetables, cow's milk, barley and soybeans.
Medium GI foods have a GI range of 56-69. For example, whole wheat products, brown rice, sweet corn, chocolate, noodles and pasta.
High GI foods have a GI range of 70-99. For example, baked potatoes, watermelon, white and wholemeal bread, french fries and white rice.
How Much Carbohydrate Should I Eat?
The amount of carbohydrates that people should eat varies depending on the age, sex, health, and physical activity level.
On average, teenager should consume at least 130 grams of carbohydrates per day, which equals to 50-60% of the daily calories.
Since carbohydrates are the main resource of energy, teenagers who are with higher physical activity level require more carbohydrates than that of lower physical activity level. Depending on the workout duration and intensity of the activity, teenagers require 4-8 grams of carbohydrates per kilogram of body weight. Thus, a 60kg teenager athlete may need up to 480 grams of carbohydrates per day to maximize his / her athletic performance.
Conclusion
Quality matters. The amount of carbohydrates in the diet is way less important than the type of carbohydrates in the diet. Eating carbohydrates from healthy foods is better and healthier way than to follow a strict diet limiting and counting the amount or grams of carbohydrates consumed.
EAT SMARTER!