Introduction to

Carbohydrates
Carbohydrates are a class of macronutrients that play a crucial role in
providing the body with energy. They are composed of carbon,
hydrogen, and oxygen atoms and come in various forms, from simple
sugars to complex starches and fibers.

by Sai Dinesh
Types of Carbohydrates
Simple Carbohydrates
Also known as sugars, these are the most
basic form of carbohydrates. They are
quickly absorbed and provide a rapid energy
boost.
Monosaccharides
The smallest and most basic units of
carbohydrates, such as glucose, fructose,
and galactose.
Complex Carbohydrates
These include starches and dietary fibers.
They take longer to digest, providing
sustained energy and promoting digestive
health.
Polysaccharides
Large, complex carbohydrates made up of
many monosaccharides, including starch,
glycogen, and cellulose.
Simple Carbohydrates (Sugars)
Monosaccharides
The simplest form of
carbohydrates,
monosaccharides like glucose
and fructose, are easily
digested and absorbed by the
body to provide immediate
energy.
Disaccharides
Disaccharides like sucrose
(table sugar), lactose, and
maltose are composed of two
monosaccharides bonded
together and are also readily
available sources of energy.
Natural Sweeteners
Natural sweeteners like honey,
maple syrup, and agave nectar
provide simple carbohydrates
along with additional nutrients,
making them healthier
alternatives to refined sugars.
Complex Carbohydrates
(Starches and Fibers)
Complex carbohydrates, such as starches and dietary fibers, are larger
and more intricate molecules compared to simple sugars. They are found
in whole grains, legumes, potatoes, and other plant-based foods.

Starches are the storage form of carbohydrates in plants and provide a

slow-burning, sustained source of energy. Dietary fibers, on the other
hand, are the indigestible parts of plant-based foods that promote
digestive health and feelings of fullness.
Carbohydrates and Energy
Carbohydrates are the body's primary source of energy. When we consume carbohydrates, they are
broken down into glucose, which is then used by our cells to produce adenosine triphosphate (ATP),
the currency of energy in the body.

Carbohydrates Fats Proteins

The pie chart illustrates the typical distribution of energy sources, with carbohydrates providing the
largest share at 45% of total energy intake.
Carbohydrates and Digestion
Digestion Begins 1
When you consume carbohydrates, the
digestive process begins in your
mouth. Salivary enzymes start 2 Small Intestine
breaking down the starches into The small intestine is where most
smaller sugar molecules. carbohydrate digestion and
absorption occurs. Enzymes secreted
by the pancreas and intestine continue
Absorption 3 breaking down carbs.
The simple sugars created during
digestion are absorbed through the
small intestine wall and into the
bloodstream. This provides a readily
available source of energy for the
body.
Carbohydrates and Nutrition
Nutrition Guidelines
Carbohydrates are an essential
part of a balanced diet, with
guidelines recommending they
make up 45-65% of total
caloric intake.
Nutrient Composition
Carbohydrates provide energy,
fiber, and important vitamins
and minerals. Understanding
their role in a healthy diet is
key.
Whole Grains
Choosing whole grain
carbohydrates like whole
wheat, brown rice, and oats
provides more fiber and
nutrients than refined options.
Carbohydrates and Health
1 Blood Sugar Regulation
Carbohydrates play a crucial role in
maintaining healthy blood sugar levels.
Balancing carbohydrate intake is essential
for managing conditions like diabetes and
preventing energy crashes.
3 Gut Health
Complex carbohydrates, such as dietary
fiber, feed the beneficial bacteria in the
gut, promoting a healthy microbiome and
improving digestive function.
2 Heart Health
Certain types of carbohydrates, like fiber-
rich whole grains, can help lower
cholesterol and reduce the risk of heart
disease.
4 Weight Management
Carbohydrate intake can impact weight
management. Choosing high-fiber,
nutrient-dense carbohydrates can help
promote feelings of fullness and support
weight loss or maintenance.
Recommended Carbohydrate Intake

45-65% 130g 25g

Recommended Intake
The recommended intake of
carbohydrates is 45-65% of
total daily calories for most
healthy adults.
Minimum Intake
The minimum recommended
carbohydrate intake is 130
grams per day to prevent
ketosis and provide adequate
energy for the brain.
Fiber Intake
Adults should aim for at least
25 grams of dietary fiber per
day from carbohydrate-rich
foods.
Conclusion
In conclusion, carbohydrates play a vital role in our overall health and
nutrition. By understanding the different types of carbohydrates, their
functions, and their impact on our bodies, we can make informed
choices to maintain a balanced diet and optimize our energy levels and
overall well-being.