Carbohydrates :Classification of Carbohydrates,Simple and complex carbs,The glycemic index
Carbohydrates
It is a group of organic compounds
occurring in living tissues and foods in the form of starch, cellulose, and
sugars. The ratio of oxygen and hydrogen in carbohydrates is the same as in
water i.e. 2:1. It typically breaks down in the animal body to release energy.
Mainly sugars and starches,
together constituting one of the three principal types of nutrients used as
energy sources (calories) by the body. Carbohydrates can also be defined
chemically as neutral compounds of carbon, hydrogen and oxygen.
Classification of Carbohydrates
The main classification of
carbohydrate is done on the basis of hydrolysis. This classification is as
follow:
Monosaccharides: These are the
simplest form of carbohydrate that cannot be hydrolyzed any further. They have
the general formula of (CH2O)n. Some common examples are glucose, Ribose etc.
Oligosaccharides: Carbohydrates
that on hydrolysis yield two to ten smaller units or monosaccharides are
oligosaccharides. They are a large
category and further divides into various subcategories.
Disaccharides: A further
classification of oligosaccharides, these give two units of the same or
different monosaccharides on hydrolysis. For example, sucrose on hydrolysis
gives one molecule of glucose and fructose each. Whereas maltose on hydrolysis
gives two molecules of only glucose,
Trisaccharides: Carbohydrates that
on hydrolysis gives three molecules of monosaccharides, whether same or
different. An example is Raffinose.
Polysaccharides: The final category
of carbohydrates. These give a large number of monosaccharides when they
undergo hydrolysis, These carbohydrates are not sweet in taste and are also
known as non-sugars. Some common examples are starch, glycogen etc.
Examples of Carbohydrates
Here are a few examples of where
you’ll find the most carbs:
Dairy Products – Yogurt, Milk, Ice
cream
Fruits – Fruit juice or Whole fruit
Grains – Cereal, Bread, Wheat, Rice
Legumes – Plant-based proteins,
Beans
Starchy Vegetables – Corn, Potatoes
Simple and complex carbs
You may have heard about simple and
complex carbohydrates.
Monosaccharides and disaccharides
are simple carbohydrates, and polysaccharides are complex.
Simple carbohydrates are sugars.
They consist of just one or two molecules.They provide a rapid source of
energy, but the consumer soon feels hungry again. Examples include white bread,
sugars, and candies.
Complex carbohydrates consist of
long chains of sugar molecules. Wholegrains and foods that still have their
fiber in are complex carbs. They tend to fill you up for longer, and they are
considered more healthful, as they contain more vitamins, minerals, and fiber.
Examples include fruits, vegetables, pulses, and wholemeal pasta.
The glycemic index
Carbohydrates that raise blood
sugar quickly are said to be high on the glycemic index (GI), while those with
a gentler effect on blood sugar levels have a lower GI score.
Carbohydrates enter the bloodstream
as glucose at different rates.
- High-GI carbs enter the bloodstream quickly as glucose
- Low-GI carbs enter slowly, because they take longer to digest and break down
In the long term, low-GI foods,
together with exercise and regular sleep, are better for maintaining health and
body weight.
Low GI carbohydrates Benefits :
- better control of diabetes and blood sugar
- healthier blood cholesterol levels
- lower risk of heart disease
- better appetite control
- enhance physical endurance
low-GI foods, such as:
- oats, barley, or bran for breakfast, the less refined, the better
- wholegrain bread
- brown rice
- plenty of fresh fruit and vegetables
- fresh, whole fruit instead of juice
- whole grain pasta
- salads and raw vegetables
- Junk foods, processed foods, and foods with too many additives should be avoided.
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