What are Carbohydrates?

What are Carbohydrates?

With today’s high macromolecule - low macromolecule diets, individuals are usually asking queries like, what are carbohydrates. What is the recommended carbohydrate intake per day?
All carbohydrates are made of the same three compounds: carbon, hydrogen, and oxygen.
The name “carbohydrate” comes from its chemical makeup. “Carbo-“ means carbon; “hydrate” means water. Carbohydrates can be consumed in the simple (ie. white bread) or the complex form (ie. whole grains) to produce energy.

Simple carbs have a simple design. 

Simple carbohydrates are the sugars that occur naturally in foods, along with the sugars that we add to foods. They are called "simple" because they have a very simple chemical structure that is easily broken down by the digestive system. Simple carbs tend to get into your bloodstream very quickly to give you energy. 

Here is a list of some simple carbohydrate foods:

* Table sugar 

* Honey 

* Molasses 

* Syrups 

* Soft Drinks

* Fruit Juice 

* Candy

Interesting Fact: Although white flour is technically a "starch," and not sugar, refinement causes it to become more like a simple sugar since it is easily broken down into glucose in your body. This means that when you eat white bread and other products made from white flour, it is more like eating sugar than starch. 

Complex carbs are more complicated 

Complex carbohydrates are the starches and fibers. Starches are stored by the plants that we eat, and so, come almost exclusively from plant foods. Fibers make up the structures of plants and are classified as soluble fiber and insoluble fiber. Both types of fiber are essential to a healthy eating lifestyle. Complex carbs have a more complicated chemical structure and are more difficult for your body to digest. Some, such as fibers, are not digested at all. 

Here is a list of some foods with complex carbohydrates:

* Vegetables 

* Whole Fruits 

* Whole Grains 

* Beans 

* Lentils 

* Split peas

Glycemic Index 

You may have heard of called the Glycemic Index. This is a way of measuring how fast the sugar from carbohydrates will be absorbed into your bloodstream. This issue may be important with regard to weight loss and control of Type II Diabetes, because of its effect on insulin, the hormone produced by your pancreas that allows the glucose to enter the cells and provide energy. Generally, the simpler the carbohydrate, the more swiftly it is broken down and shows up as glucose in your blood.

Are carbohydrates bad for you? 

Carbohydrates have gotten a bad reputation in recent years, but, it is safe to say that without them, you will not feel well. It is important for you to know that you can be healthy (and maintain a desirable weight) eating carbohydrates. In fact, you need them for energy, and they also contain many of the other nutrients, such as vitamins, minerals, and fiber that your body needs. 

Carbohydrate foods are the plant foods that you eat. There are healthy carbs, such as 

Foods from whole grains

* Bread 

* Rolls 

* Pasta 

* Cereal 

* Bagels 

* Rice

Fruits: 

* Apples 

* Oranges 

* Pears 

* Bananas 

* Grapes 

* Berries 

* Peaches 

* Watermelon 

* Pineapple 

* Kiwi 

* Grapefruit

Vegetables: 

* Lettuce 

* Broccoli 

* Carrots 

* Potatoes 

* Peas 

* Corn 

* Onions 

* Beans 

* Spinach 

* Squash 

And there are less healthy (some would say unhealthy) choices, such as 

* French fries 

* Doughnuts 

* Chips 

* Pies 

* Cakes

* Cookies 

* Things made out of all white flour. 

It is important that you choose most of your foods from the first list rather than from the second. 

In addition to being poor carb foods, the foods in the second list are generally loaded with fat, particularly saturated fat and trans-fats, which have been implicated as bad actors in the rise of heart disease and cancer.

Starchy vs. Non-starchy Vegetables 

Within the vegetable group, there is a difference between those with a significant amount of carbohydrates and those with not much carbs at all. 

Starchy vegetables: Carrots, Potatoes, Winter Squash, Corn, Peas, and Sweet Potatoes 

Less-starchy vegetables: Broccoli, Lettuce, Spinach, Green Beans, Peppers, and Summer Squash 

Although both of these groups offer healthy nutrition, if you are trying to lose weight, choose vegetables from the less starchy group more often than from the starchy group.

Protein, too 

Certain plant foods that are mostly carbohydrate foods, will also supply a significant amount of protein. 

Lentils, Split peas, Kidney beans, Pinto beans, Black beans, Soybeans, Garbanzo beans, Navy beans, Peanuts, Peanut Butter, Rice, Wheat, Barley, Oats, Peas 

When you eat these foods, you are getting the advantages of both a good source of carbohydrates as well as a significant source of protein. Many of them have the added advantage of being high in fiber. 

Animal foods with carbs 

Dairy products are one category of animal products that supply significant carbohydrate. Lactose is milk sugar and is found in milk, yogurt, cheese, and ice cream. There also is some carbohydrate found in the liver, but it is not considered a significant source. 

What is a serving of carbohydrate? 

The serving size for carbohydrates varies according to type. For the Bread, Cereal, Rice and Pasta Group, a serving would be 1 slice of bread, ½ cup cooked pasta, rice or cereal, 1 small roll, biscuit or muffin, ½ bagel or bun or 3 small crackers. 

For vegetables, a serving would be ½ cup cooked or raw or 1 cup leafy greens and for fruits, a serving would be 1 medium for most fruits, 1 melon slice, ½ grapefruit or ½ c. berries or canned fruit. A serving of vegetable or fruit juice is ¾ cup.