Carbohydrates

"Carbohydrates are a diverse group of compounds that have a multitude of effects in the body and are the primary form of energy for activities of daily living. The name carbohydrate means “hydrated carbon,” or carbon with water. Thus, carbohydrates are made up of carbon, hydrogen, and oxygen. Sucrose, or table sugar, is an example of a commonly consumed carbohydrate. Although grains and starchy foods are most often associated with carbohydrates, almost all foods do contain some carbohydrates. Dietary examples of carbohydrate-rich foods are whole-wheat bread, oatmeal, rice, sugary snacks and drinks, and pasta.\n\nThere are many different types of carbohydrates, but the three main types are simple, complex, and alternative sugar sweeteners. Simple carbohydrates contain one molecule called monosaccharides, and double molecules are called disaccharides. Monosaccharides include glucose, a major source of energy in our bodies; fructose, commonly found in fruits and used commercially in many beverages; and galactose, which is not normally found in nature alone but is found in the disaccharide called lactose. Monosaccharides are found in sweet foods such as honey and cane sugar. Other foods that contain simple sugars are dairy products, beans, and fruit.\n\nDisaccharides include sucrose, or table sugar; lactose, or milk sugar; and maltose, or malt sugar. Disaccharides are in beverages and baked goods. They are refined for making brown sugar, powdered sugar, and molasses. Lactose is in dairy products such as cheese, yogurt, and ice cream. Maltose is found in beer and some breads and grains. High-fructose corn syrup contains 55% fructose, which is similar to sucrose. Because an increase in high-fructose corn syrup consumption has coincided with the increase of obesity in the US, there is controversy surrounding its use.\n\nComplex carbohydrates contain many sugar molecules, while simple carbohydrates contain only one or two sugars. Complex carbohydrates are called polysaccharides. Poly means “many,” and thus polysaccharides are made of more than 10 sugar molecules. There are three classes of polysaccharides: starch, glycogen, and most fibers. Starch is the storage form of glucose in plants. After cooking, starch becomes digestible for humans, while raw starch may resist digestion. Examples of starchy foods are corn, potatoes, rice, beans, pasta, and grains.\n\nGlycogen is made up of many glucose units. It is made and stored by the liver and muscle tissues of humans, but it is not considered a complex carbohydrate in foods. Fiber is indigestible matter that survives digestion in the small intestine and then reaches the large intestine. It is divided into soluble and insoluble fiber. Soluble fibers are fermentable fibers and are believed to decrease blood cholesterol and sugar levels, thus lowering the risk of heart disease and Type 2 diabetes. Insoluble fibers are non-fermentable, and this type of fiber is believed to decrease the risk of constipation and colon cancer because it increases stool bulk and reduces transit time. The goal for a day's fiber intake is 25–40 grams depending on one's caloric intake. Suggestions include buying high-fiber foods, reading the Nutrition Facts label, drinking lots of fluids when eating fiber, and trying to eat a minimum of five plant foods for fiber each day.\n\nAlternative sweeteners are alternatives to sucrose and other monosaccharides and disaccharides that provide sweetness. Sugar alcohols can provide some calories but do not contribute to tooth decay. They are also known as sugar replacers and are not alcoholic beverages. Sugar alcohols are almost as sweet as sucrose but provide approximately half the calories. Other alternative sweeteners have been developed to provide zero-calorie or low-calorie sweetening for foods and drinks. Because many provide little to no calories, these sweeteners are also referred to as non-nutritive sweeteners."