What Are Carbohydrates?

Carbohydrates are organic compounds made up of carbon, hydrogen, and oxygen. They are found in a variety of foods, especially in fruits, vegetables, grains, and dairy products. Carbs can be classified into simple and complex categories.

Types of Carbohydrates:

1. Simple Carbohydrates (Sugars):

- These are quickly digested and absorbed by the body.

- Examples include glucose (blood sugar), fructose (found in fruit), and sucrose (table sugar).

- Simple carbs can be naturally occurring (in fruits and milk) or added to processed foods (like candies and sodas).

2. Complex Carbohydrates:

- These are made up of long chains of sugar molecules and take longer to break down.

- Complex carbs are generally healthier since they often come with fiber, vitamins, and minerals.

- Sources include whole grains (like oats, brown rice), legumes (beans, lentils), and starchy vegetables (potatoes, corn).

3. Fiber:

- Although fiber is technically a type of carbohydrate, your body doesn’t break it down for energy.

- Fiber plays a crucial role in digestive health, helps maintain blood sugar levels, and keeps you feeling full longer.

- Fiber is found in plant-based foods like fruits, vegetables, legumes, and whole grains.

How Carbs Are Used by the Body:

- Energy Source: Carbs are the body's primary energy source. When you eat carbs, your digestive system breaks them down into glucose, which is used for energy. The brain, in particular, relies heavily on glucose.

- Storage: Any extra glucose that's not used immediately for energy is stored as glycogen in the liver and muscles. Glycogen acts as a backup energy reserve for when your body needs it.

### Benefits of Carbohydrates:

- Energy: They provide a quick and efficient energy source for physical activities and mental tasks.

- Fiber: Helps with digestion, maintains healthy cholesterol levels, and supports weight management.

- Blood Sugar Regulation: Certain carbs, especially complex carbs, have a more gradual effect on blood sugar, which helps prevent energy crashes.

Carbs and Health:

- Not all carbs are created equal. It's best to prioritize whole, unprocessed carbohydrates, such as fruits, vegetables, whole grains, and legumes, over refined carbs like white bread, pastries, and sugary drinks.

- Refined carbs can lead to weight gain, insulin resistance, and higher risk of diseases like type 2 diabetes if consumed in excess.

Recommended Intake:

- The general recommendation is that 45–65% of your total daily calories should come from carbohydrates.

- The quality of carbs matters more than the quantity. Focus on nutrient-dense carbs that provide fiber, vitamins, and minerals.

Carbs and Weight Loss:

- Many popular diets promote cutting carbs to lose weight, but the focus should be on reducing refined carbs rather than eliminating carbs entirely. Whole grains and fiber-rich foods are essential for overall health.

Structural support (collagen, keratin)

Enzymes (catalyze chemical reactions)

Transport (hemoglobin carries oxygen)

Hormones (insulin regulates blood sugar)

Immune defense (antibodies fight infections)

Muscle function (actin, myosin)

Sources: Animal (meat, eggs, dairy) and Plant (beans, nuts, quinoa).

Daily needs vary, but the general guideline is 0.8g per kg of body weight.

Types of Fats

Unsaturated Fats (healthy) – Found in olive oil, nuts, and fish.

Saturated Fats (moderation needed) – Found in butter, meat, and dairy.

Trans Fats (unhealthy) – Found in processed foods, increase heart disease risk.

Functions of Fats

Provide long-term energy.

Protect organs and insulate the body.

Help absorb vitamins A, D, E, and K.

Balance is key—focus on healthy fats and limit trans and excess saturated fats for overall health.

Hydration – Maintains body temperature and fluid balance.

Nutrient Transport – Helps carry oxygen and nutrients to cells.

Digestion – Aids in breaking down food and absorbing nutrients.

Detoxification – Removes waste through urine and sweat.

Joint and Organ Protection – Lubricates joints and cushions organs.

Daily Water Intake

General guideline: 2–3 liters per day, depending on activity and climate.

Sources: Water, fruits, vegetables, and other beverages.

Staying hydrated is crucial for overall health and body function.

Monosaccharides are single units of sugar. Examples include:

• glucose, the body’s main source of energy

• galactose, which is most readily available in milk and dairy products

• fructose, which mostly occurs in fruits and vegetables

Disaccharides

Disaccharides are two sugar molecules joined together. Examples include:

• lactose, found in milk, which is made up of glucose and galactose

• sucrose, or table sugar, which is made up of glucose and fructose

Polysaccharides

Polysaccharides are chains of many sugars. They can consist of hundreds or thousands of monosaccharides. When describing a carb that contains 3–10 monosaccharides, health experts may refer to it as an oligosaccharide. Polysaccharides act as food stores for plants and animals. Examples include:

• glycogen, which stores energy in the liver and muscles

• starches, which are abundant in potatoes, rice, and wheat

• cellulose, one of the main structural components of plants

1. Sugars – simple carbohydrates (e.g., glucose, fructose, sucrose)

2. Starches – complex carbohydrates made of many sugar units (e.g., bread, pasta)

3. Fiber – complex carbohydrates that the body cannot digest (e.g., vegetables, whole grains)

1. Vitamin A

• Function: Supports vision, skin health, and immune function.

• Sources: Carrots, sweet potatoes, spinach, liver, eggs.

2. Vitamin B group (8 types total)

• Function: Help with energy, brain function, and cell metabolism.

• Types and examples:

  • B1 (Thiamine): Whole grains, legumes.

  • B2 (Riboflavin): Milk, eggs.

  • B3 (Niacin): Meat, peanuts.

  • B5 (Pantothenic acid): Avocados, chicken.

  • B6 (Pyridoxine): Bananas, fish.

  • B7 (Biotin): Nuts, eggs.

  • B9 (Folate): Leafy greens, beans.

  • B12 (Cobalamin): Meat, dairy (important for vegans to supplement).

3. Vitamin C

• Function: Boosts immunity, helps absorb iron, antioxidant.

• Sources: Citrus fruits, strawberries, bell peppers.

4. Vitamin D

• Function: Bone health, immune function.

• Sources: Sunlight, fatty fish, fortified foods.

5. Vitamin E

• Function: Antioxidant, protects cells.

• Sources: Nuts, seeds, vegetable oils.

6. Vitamin K

• Function: Blood clotting, bone health.

• Sources: Leafy greens (kale, spinach), broccoli.

• Simple lipids are esters of fatty acids with various alcohols. They include fats, which are esters of glycerol with fatty acids, and waxes, which are esters of high molecular weight alcohols with fatty acids.

• Complex lipids are esters of fatty acids that include additional groups besides the alcohol and fatty acid. They are classified into: phospholipids (contain phosphoric acid), glycolipids (contain carbohydrates), and lipoproteins (contain proteins).

•a source and storage of energy, 9 kcal/g

•Fundamental structural component of biological membranes

•Carriers of fat-soluble vitamins (Vitamins A, D, E, K)

•a key component in functions such as signal transmission and virus binding

•Protective for various sensitive organs

•Enhancing the taste

•Creating a feeling of satiety

•Supportive to better intestinal function

they are characterized as fatty acids with no double bonds between the carbon atoms that make up their molecule.

•Characteristics: Solid at room temperature.

•Sources: Butter, cheese, red meat.

•They are mainly found in animal products. High intake increases LDL cholesterol levels and the risk of developing type 2 diabetes and coronary heart disease.

•Their intake should be less than 10% of the total daily energy intake.

They are characterized as fatty acids with one (monounsaturated) or more (polyunsaturated) double bonds between the carbon atoms in their molecule. They have antioxidant properties.

•Characteristics: Liquid at room temperature.

•Sources: Olive oil, avocados, nuts, seeds, fatty fish.

•They are a key component of the Mediterranean diet. They lower LDL cholesterol levels and reduce the risk of cardiovascular diseases. They also help regulate blood sugar levels in people with diabetes.

•The human body cannot synthesize them, so they must be obtained through the diet.

•They help reduce blood triglyceride levels, blood pressure, clotting time and the overall risk of developing cardiovascular diseases.

•Omega-3 fatty acids are found in walnuts and almonds, flaxseeds, soy, and fatty fish (e.g., salmon, sardines).
Omega-6 fatty acids are mainly found in vegetable margarines and plant-based oils (e.g., corn oil, sunflower oil).

•Bile from the liver emulsifies fat.

•Pancreatic lipase breaks triglycerides into   monoglycerides and free fatty acids.

•Absorbed into intestinal cells and reassembled   into triglycerides.

•Transported via chylomicrons into the   lymphatic system.

•Must be obtained from food or supplements.

- Vitamin A: Carrots, sweet potatoes, liver (supports vision, immunity).

- Vitamin C: Citrus fruits, peppers (antioxidant, collagen synthesis).

- Vitamin D: Sunlight, fish, fortified milk (bone health).

- B Vitamins: Meat, legumes, whole grains (energy production, brain function).

- Vitamin K: Leafy greens, broccoli (blood clotting).

•Aid in metabolism and energy production.

•Maintain healthy skin, eyes, and bones.

•Reduce risk of chronic diseases (e.g., scurvy, rickets, anemia).

•Act as antioxidants to protect cells from damage.

Monika G, GCD

2. Trace (Microminerals): Needed in smaller amounts. Examples: Iron, Zinc, Copper, Selenium, Iodine.

•Maintain fluid balance and blood pressure (sodium, potassium).

•Aid in muscle contractions and nerve function (magnesium, potassium).

•Help form red blood cells and enzymes (iron, zinc, copper).

•Regulate metabolism and hormone production (iodine, selenium).

Sources: Milk, cheese, yogurt, leafy greens, almonds

Uses:

•Builds strong bones and teeth

•Supports muscle contraction

•Aids nerve transmission

Iron

Sources: Red meat, liver, legumes, spinach, fortified cereals
Uses:

•Forms hemoglobin for oxygen transport

•Supports immune and cognitive function

Potassium

Sources: Bananas, potatoes, oranges, beans
Uses:

•Regulates blood pressure and fluid balance

•Helps muscle and nerve function

Magnesium

Sources: Nuts, seeds, whole grains, leafy greens
Uses:

Supports bone health and energy metabolism

Helps with muscle relaxation and nerve function

Phosphorus

Sources: Dairy, meat, fish, nuts
Uses:

Strengthens bones and teeth

Aids in energy production (ATP)

Part of DNA and cell membranes

Zinc

Sources: Meat, seafood, dairy, whole grains
Uses:

Supports immune function and wound healing

Promotes normal growth and development

2. Mineral Water: Naturally contains minerals like calcium, magnesium.

3. Spring Water: Collected from natural springs, often bottled.

4. Distilled Water: Purified by distillation, lacks minerals.

5. Electrolyte Water: Fortified with salts like sodium and potassium.

•No digestion needed; directly enters the bloodstream.

•Helps dissolve nutrients and transport them to cells.

•Excess water is removed through urine, sweat and breath.

•Needs vary depending on age, activity level, climate and health.

•Children and teens need less, but should drink regularly throughout the day.

•During exercise, hot weather, or illness, your body needs more fluids.

•A good indicator: light yellow urine = well hydrated.

•Start your day with a glass of water.

•Carry a reusable water bottle and refill it often.

•Eat water-rich foods like watermelon, cucumber, and oranges.

•Set reminders on your phone to drink water every 2 hours.

•Drink before you feel thirsty—thirst means you’re already slightly dehydrated.

•Prefer water over sugary or caffeinated drinks for hydration.