What are Carbohydrates?

Carbohydrates are composed of sugar elements. Every carbohydrate is different. Each carbohydrate is categorized in two ways: according to the number of sugar elements it contains, and how the bond is linked together. Carbohydrates is a macronutrient that needs to be consumed in the largest amount; these consist of molecules made up of hydrogen, carbon and oxygen.
The body acquires energy through calories produced from consuming carbohydrates, proteins, and fats. One gram of carbohydrate produces four calories. Carbohydrates make up the body’s most efficient fuel source for energy. Carbohydrates are converted into glucose (blood sugar) and routed around the body to supply energy to muscles and other organs. If there is no glucose available, the body begins to pull energy from secondary sources such as proteins and fats. Healthy carbohydrates consist of mostly plant foods such as fruits, vegetables, grain, potatoes, and yogurt. A smaller amount of carbohydrates are also found in vegetables, beans, nuts, seeds, milk and cottage cheese. Through the consumption of carbohydrates, an individual receives many benefits. Carbohydrates function in the body in the following ways:

- Energy source.
- Stored in the muscles and liver, which can be used for energy at a later time.
- Regulates sugar circulation.
- Provides nutrients for the digestion process.
- Helps absorb calcium.
- Dietary fiber helps decrease cholesterol and blood pressure.
- Necessary for the central nervous system, kidneys, brain, and muscles to function properly.
- Important for intestinal health and waste elimination.
- Serves as a protector to muscles.

Carbohydrates can be broken down into two components comprised of simple carbohydrates and complex carbohydrates.

Simple Carbohydrates

Simple carbohydrates have a "simple" molecular structure. They are made up of one or two sugar molecules. Simple carbohydrates are known as monosaccharides and disaccharides. Monosaccharide are comprised of fructose, glucose, and galactose all containing one sugar element. Disaccharides contain two sugar elements and are made from a combination of monosaccharides. An example of a simple sugar containing one sugar element is fructose, also known as fruit sugar. Another example is glucose, which is blood sugar, produced when the body digests carbohydrates. Lastly, galactose is the sugar that is produced from digesting lactose, or milk sugar. A sugar containing two elements is known as sucrose, or table sugar. Sucrose is made up of one fructose element and one glucose element.
Simple carbohydrates can be digested very quickly, and are absorbed from the intestine into the bloodstream, which causes blood sugar to rise quickly. The quick rise in blood sugar levels results in a rapid drop, which brings everything back to normal. The release of high levels of blood sugar is followed by a quick response of insulin, which attempts to clear the blood sugar away to decrease the blood sugar levels. This can result in a dip in glucose accompanied by fatigue, dizziness, increase in appetite, and weakness. High levels of insulin can prevent fat from being properly burned. Obviously, simple carbohydrates are good for quick energy, but need to be consumed in moderation to prevent the rapid swings in blood sugar. The up and down effect of simple carbohydrates is unhealthy for a person's body. Food sources of simple carbohydrates consist of white and brown sugar, fruit sugar, corn syrup, molasses, honey, white flour, white bread, candy and alcohol.

Complex Carbohydrates

Complex carbohydrates are made up of long chains of sugar molecules. Complex carbohydrates require digestion before the energy released can be used by the body. Complex carbohydrates are slowly absorbed from the intestine into the bloodstream, which causes a more gradual release of glucose and increase in blood sugar levels. It takes the body longer to digest these types of carbohydrates.
Complex carbohydrates consist of starches and dietary fiber. Rice, beans, pasta, wheats, grains, and potatoes are starchy complex carbohydrates. Fibrous carbohydrates are the indigestible portion of plant material that have a low calorie count, but are essential for keeping the digestive process running clean and healthy.
Dietary fiber is a very complex carbohydrate. The body is not able to metabolize dietary fiber, which causes it to pass through the body undigested. Fiber is essential for overall health because it helps process waste efficiently, provides a sensation of fullness, and helps protect against some medical diseases. Some foods high in fiber consist of fruits, vegetables, and whole grain products.
There are two forms of dietary fiber, which consist of soluble fiber and insoluble fiber. Fiber is classified according to whether it can dissolve in water. Soluble fiber lowers the amount of cholesterol circulating your bloodstream, while insoluble fiber absorbs water, causing a feeling of fullness without adding calories to one's nutritional plan.
Consuming a balanced nutritional plan of fruits, vegetables, and grains will provide you with both soluble and insoluble fiber. Many plant foods contain both forms of dietary fiber, but the balance tends to tilt one way or the other with each food source.

- Soluble fiber: Fruits, oats, beans, cereal.
- Insoluble fiber: Whole grains, leaves (cabbage), skin (apple
skin).

Men should consume approximately 30-40 grams per day, while women should consume 20-25 grams per day. Gradually increase dietary fiber consumption, allowing the body to adjust to the change. Add a little bit of fiber each day until you reach a proper amount. In addition, consume extra water when increasing fiber intake.
Complex carbohydrates should make up a bigger part of the diet than simple carbohydrates. They provide an individual with a more controlled release of blood sugar and the corresponding insulin response, while generally providing a better nutritional value.

Carbohydrate Intake

Experts suggest that your total carbohydrate intake should be approximately 45%-65% of your daily calories. In my opinion, keeping a carbohydrate intake in the ballpark of 40%-50% of your calorie intake is more realistic. Maintaining a well-balanced nutritional plan is the most important aspect of nutrition. A nutritional plan should consist mostly of complex carbohydrates, such as fruits, vegetables, and whole grains, limiting the amount of simple carbohydrates being consumed. Carbohydrates are utilized by many parts of your body. A proper intake is necessary for your body to function properly.