Carbohydrates (carbs)
Topics covered:
- What are carbohydrates?
- What do carbohydrates do for us?
- What types of foods contain carbohydrates?
- What is the Recommended Daily Allowance (RDA)?
- Are there health risks associated with carbohydrates?
- Nutritional studies, articles and updates on carbohydrates
- References
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Carbohydrates (carbs) are food compounds that consist of sugars, starches and/or fibers. Carbohydrates are classified as either simple or complex:
- Simple carbohydrates (simple sugars) are either monosaccharides (single sugars) or disaccharides (two monosaccharides bonded together). After consumption, our bodies can immediately absorb the monosaccharides into the bloodstream, and can quickly breakdown and absorb the disaccharides. Monosaccharides can naturally be found in sugar cane, vegetables, fruits, and milk. However, the sugar in processed foods such as candy bars, soda pop and fruit drinks are also simple sugars (see sugar).
- Complex carbohydrates (complex sugars) consist of polysaccharides (ten or monosaccharides bonded together). Polysaccharides are usually plant-based and are classified as starch or fiber. Complex sugars can naturally be found in foods such as whole-grain breads, legumes, cereals, and vegetables (see starch or fiber).
What do carbohydrates do for us?
Our bodies can use the glucose from the sugar and starch for immediate and long term energy. We can also use the fiber for nourishing the good bacteria in our bodies, and for toning and cleaning out the intestine.
1 carbohydrate gram = 4 calories (energy units)
What types of foods contain carbohydrates?
Carbohydrates can naturally be found in foods such as grains, fruits, nuts, vegetables, milk, and sweets.
What is the Recommended Daily Allowance (RDA)?
40-60% of your daily calorie intake should consist of carbohydrates. Consult with a dietitian to obtain your total daily calories intake.
Are there health risks associated with carbohydrates?
Carbohydrate deficiency leads to energy loss, malnutrition, and diarrhea or constipation due to fiber absence.
Consuming too many carbohydrates will lead to obesity, diabetes and heart disease, and may cause pancreatic, colon, and liver cancer.
Nutritional studies, articles and updates on carbohydrates:
>>>Whole Grains – what whole grains are, and how to tell if your product has them, by Dr. Chet at www.DrChet.com
>>>Carbohydrates – the bottom line, by Harvard School of Public Health
>>>How does our body metabolize carbohydrates (turn it into usable energy)? (coming soon)
- Boyle, Marie A., and Sara Long. Personal Nutrition, Seventh Edition California, Wadsworth College Learning, 2010.
- “Carbohydrates.” U.S. National Library of Medicine. Retrieved April 15, 2011 <http://www.nlm.nih.gov/medlineplus>
- “Carbohydrates” Harvard School of Public Health. 2011. April 15, 2011 <http://www.hsph.harvard.edu/nutritionsource/index.html>
- “Carbohydrates, Fiber and Diabetes.” WebMD. John A. Seibel, MD. December 8, 2010. Retrieved April 21, 2011 <http://www.WebMD.com>
- Carpi, Anthony Ph.D. “Carbohydrates.” Visionlearning. 2003. Retrieved May 30, 2011 <http://www.visionlearning.com>
Disclaimer
Reasonable care has been taken in preparing this document, and the information provided herein is believed to be accurate. However, this information is not intended to constitute an “authoritative statement” under Food and Drug Administration rules and regulations.
General Safety Advisory
The information is not intended to be a substitute for professional medical advice. It is important to seek the advice of a physician about any medical condition or symptom. It is also important to seek the advice of a physician, registered dietitian, pharmacist, or other qualified health professional about the appropriateness of taking dietary supplements and their potential interactions with medications.