What are Carbohydrates? and how do they benefit me?

Carbohydrates, Considered the most valuable nutrient in the body. Carbohydrates are composed of carbon, hydrogen and oxygen molecules, combining to form various types of sugars to get fast energy. Carbohydrates are the body’s main source of energy and are classified as simple sugars and complex carbohydrates



Simple Sugars – are made up of monosaccharides and disaccharides








Complex Carbohydrates – are made up of starches, glycogen and fiber



Monosaccharides

Glucose – found in the blood stream called Blood sugar
Dominant source of fuel for cells
Fructose- found in fruit, honey and high fructose corn syrup
Converted into glucose in the liver
Galactose- Usually bound with glucose
Converted in liver to glucose


Disaccharides – “Simple Sugars”
Sucrose (Table Sugar)
Lactose (Milk Products)
Maltose (Alchohol Production)
Polysaccharides
Starch – 3,000 or more monosaccharides bounded together
Glycogen – storage form of carbohydrates for animals and humans
Found in liver and muscles
Fiber – Undigested plant food – Body cannot break down the bonds
Some Fiber Content of Foods:
Beans 7-9g per ½ cup cooked
Vegetables 3-5g per ½ cup cooked
Fruits 1-3g per piece
Nuts 2-5g per ounce
Breads 1-3g per serving
Recommended daily amount is;
25g per day in women
38g per day in men
Be CAREFULL because too much fiber may result in diarrhea, bloating, and gas.



How does all this information relate to daily life?


The average daily American consumes too much carbohydrates and not enough Fiber.
The recommended daily amount for carbohydrates is roughly 130g/day for adults while
The average American consumes between 180 – 300 grams per day, which is way over the limit.
The recommended daily amount for fiber is 25g/day for women and 38g/day in men
The average daily consumption is well under this daily amount

Lets sum this all up:

Carbohydrates are very important to the body, consuming too little has consequences and consuming too much results as carbohydrates stored as fat, which may lead to obesity or diabetes.
It is important to know what you are consuming, look at food labels, track how much you take in during your day, because monitoring your daily consumptions and tracking your diet is the best way to eat a healthy life. I'm not saying it is the only way, but tracking diets lets you know where you stand against your recommended amounts, you can still eat that cheeseburger from McDonalds but realize that you are consuming 1/7 of your daily amount of carbs, over 1/6 your daily amount of calories in that cheeseburger.