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Carbohydrates are one of the three macronutrients that are essential for the body to function properly. Along with fats and proteins, they are essential nutrients that must be part of a well-balanced, healthy diet. Carbohydrates have gained a bad reputation over the years, becoming in the eyes of many the main culprit of the growing problem of obesity in some parts of the world. Too much of them in the diet can indeed lead to excess weight, but you shouldn't be afraid of them - after all, they are our most important source of energy!
What are carbohydrates?
Carbohydrates are organic compounds made of hydrogen, carbon, and oxygen. They are divided into simple sugars (e.g. fructose, glucose) and complex sugars, which occur in the form of oligosaccharides (e.g. lactose, sucrose) and polysaccharides (e.g. starch, cellulose, glycogen, or pectin). One molecule of simple sugars is made of 3-7 carbon atoms. Oligosaccharides, in turn, are made of about 2-10 simple sugars, while polysaccharides are made of more than 20 monosaccharides.
Plants have the ability to produce carbohydrates in the process of photosynthesis, but the human body cannot synthesize sufficient amounts of these compounds on its own, which is why we are forced to supply these micronutrients with food[1].
The role of carbohydrates in the diet
Carbohydrates are the main source of energy for our body. From the point of view of how they are digested, we divide them into digestible (e.g. lactose, glucose, starch, fructose, sucrose, maltose) and non-digestible (e.g. resistant starch, fructooligosaccharides, pectins, inulin). Digestible carbohydrates are those that are digested and absorbed in the small intestine, raising blood glucose levels shortly after consumption.
Indigestible carbohydrates, on the other hand, are resistant to hydrolysis in the small intestine. Thanks to the appropriate bacteria, they are only partially broken down in the large intestine. Their consumption does not increase the concentration of glucose in the blood. Carbohydrates play an important role in the body, being fuel for the brain, nerves, muscles and heart, as well as a source of fiber necessary for the digestive system. In combination with proteins and lipids, carbohydrates perform building functions[2].
Simple carbohydrates are an element of the DNA and RNA structure, which are carriers of hereditary characteristics. The body stores carbohydrates in the muscles and liver in the form of glycogen.
Carbohydrate sources
To get the most benefits from carbohydrates, you should reach for products that contain complex carbohydrates and avoid those containing simple sugars. According to the guidelines of the Institute of Food and Nutrition, carbohydrates should constitute about 45-65% of the energy of the entire daily diet[3]. At the same time, it is recommended that simple sugars constitute a maximum of 10% of the energy of the entire daily diet.
What products contain complex carbohydrates? They are found primarily in cereal products, legumes, vegetables, and, to a lesser extent, in fruit. Our diet should therefore include products such as: whole grain pasta, oatmeal, whole grain bread, wheat bran, buckwheat, pearl barley, lentils, potatoes, chickpeas, beets, cauliflower, white beans, broad beans, green peas, cabbage, dried plums, dried apricots, raspberries, and almonds.
Active people who regularly exercise can also reach for carbohydrate supplements, which are an effective way to replenish sugars, especially in the case of endurance sports and intensive work on mass.
[1] Jéquier E. Carbohydrates as a source of energy. Am J Clin Nutr. 1994 Mar;59(3 Suppl):682S-685S. doi: 10.1093/ajcn/59.3.682S. PMID: 8116550.
[2] Englyst KN, Liu S, Englyst HN. Nutritional characterization and measurement of dietary carbohydrates. Eur J Clin Nutr. 2007 Dec;61 Suppl 1:S19-39. doi: 10.1038/sj.ejcn.1602937. PMID: 17992185.
[3] National Institute of Public Health https://www.pzh.gov.pl/wp-content/uploads/2020/12/Normy_zywienia_2020web-1.pdf
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