Nutrition - Carbohydrates

This post will be focusing on carbohydrates...

CHO (Dietary Carbs) is used as fuel but ultimately is sent to the liver and muscles. However, some glucose may enter the adipose tissue, also known as fat tissue. This helps to store up fat.

Energy requirements are significantly met through carbohydrates and fats during normal daily activities though the higher the activity, the more carbs are used as opposed to fat.

Carbohydrates are made up of molecules. These are called saccharides. These are the 3 basic categories:

Sugar/Simple Carbs
Starches/Complex Carbs
Fibre/Non-starch polysaccharides

Simple carbs typically contain 1 or 2 units of sugar which are typically made up from a combination of fructose, galactose and glucose.

Monosaccharides = the single molecules of sugars and disaccharides = the 2 molecules of sugars combined together.

There are 2 sources of simple carbs - Fruit (the healthy option) and the less healthy options like biscuits and cakes.

Fruit contains vitamins and minerals, antioxidants and phytochemicals, high levels of dietary fibre, fructose and glucose in different amounts and a trace of amino acids.

However, the less healthy options (anti-nutrient) contain excessive sugar that's higher than 15g per 100g as stated by the FSA, high energy density, no vitamins or minerals, processed and low quality fats and it also affects the insulin response.

Complex carbs have lots of molecules of glucose combined together in long branch chains, these are called polysaccharides. The polysaccharides are broken down into glucose when eaten, enter the bloodstream and are either metabolised or stored.

All carbs provide energy, however there are 2 different sources - refined carb and unrefined carb.

Refined carbs come from rice cakes, white bread and pasta, white rice, cakes, biscuits and pastries whereas unrefined carbs come from whole grain rice, wholemeal/wholegrain products, fresh and frozen veg, quinoa, sweet potatoes, yams and pulses.

Refined carbs contain excessive sugar, higher than 15g per 100g stated by the FSA, contains no vitamins or minerals and also contains processed, low quality fats. It affects insulin response and has high energy density.

Unrefined carbs contain vitamins and minerals, antioxidants and phytochemicals, high levels of dietary fibre, trace of amino acids and fructose in different amounts.

Fibre consists of cellulose, hemicellulose, lignin, pectin, gums and mucilages (indigestible plant materials commonly found in fruit, veg, grains and beans) as well as non-starch polysaccharide.

Fibre however provides no energy whatsoever though it is important to maintain a healthy body according to some scientists.

Fibre also helps to transport foods through the digestive tract by bulking out the food/faeces, this eases movement. These are called insoluble and soluble.

Insoluble is the protective outer layer of plants. Fruit and veg skins along with most unrefined foods are made of insoluble fibre.

Soluble however is found on the inner part of the plants. It can help to reduce cholesterol by carrying out in stools the fats that have been binded in the digestive tract. These are found in barley broccoli, apples, citrus fruits, beans, oats and prunes.

Next up will be fats!