Carbohydrates - Starches- Simple Sugars

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A large group of sugars, starches, celluloses, and gums that contain carbon, hydrogen, and oxygen in similar proportions. The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. The body breaks down starches and sugars into a substance called glucose, which is used for energy by the body. Carbohydrates are important sources of energy. The majority of carbohydrates are in the form of starch. Major starch sources are corn, wheat and potatoes. Carbohydrates may be classified as simple or complex.

Simple carbohydrates (mono and disaccharides) include: Glucose, sucrose, lactose and fructose are examples of simple carbohydrates. Glucose is the primary energy source for the brain and nerves. Simple carbohydrates are usually rapidly absorbed and utilized by the body. However, sucrose, fructose and lactose are more slowly utilized, compared to glucose, because they have a slightly different structure or contain a non-glucose unit which must be converted into glucose for utilization by the body.

Complex carbohydrates (polysaccharides): Starch, cellulose, hemicellulose and glycogen are examples of complex carbohydrates. They are referred to as complex because of the number of glucose units in their structure and the complexity of linkage. Starch is the primary storage form of glucose in plants and is easily digested by animals. Examples of high starch products are corn and potatoes. These carbohydrates are rapidly absorbed and metabolized.

Fibers are the structural components of plants and also contain glucose units, but are cross-linked in various ways. Fibers resist rapid digestion in the intestinal tract. Examples of different fibers are: Cellulose: Cellulose (more commonly referred to as wood fiber) is the primary component of plant cell walls and is resistant to digestion.

Hemicellulose: The main component of cereal fiber is hemicellulose. Hemicellulose is common in fruits and vegetables and is also resistant to digestion.

Soluble fibers: Soluble fiber includes gums, mucilages and most pectins. Higher concentrations of soluble fibers are found in fruits, oats, barley and legumes. Soluble fibers generally slow the emptying of the stomach, slow glucose absorption and aid in lowering blood cholesterol.

Insoluble fibers: Insoluble fibers include cellulose, most hemicelluloses and lignin. Insoluble fibers are high in vegetables, wheat and cereals. Insoluble fibers increase fecal weight, slow starch breakdown and delay glucose absorption into the blood.

Dietary fiber: Dietary fiber refers to the total amount of naturally occurring materials in foods, mostly plants, that is not digested. Dietary fiber is the nondigestible form of carbohydrate that is of nutritional importance in gastrointestinal disease. Unlike fat, carbohydrates have very little storage in the body.

 

Glycogen is the main storage form of carbohydrate (glucose) in the body. About 30% (approximately 100 grams) of glycogen is stored in the liver and the remainder (200-300 grams) in muscle tissue. Liver glycogen is the primary glucose source available for the body.

Glucose is the primary energy source for the brain and nerves. Proteins may be converted into glucose (i.e. energy), but inefficiently and use of protein for energy can be costly to the body. There is very limited storage of glucose (as glycogen) in the body. Rapidly digested carbohydrates can cause a major increase in insulin. Insulin is designed to remove glucose from the blood for storage. After glycogen storage is filled, excess carbohydrate is stored as fat. Slowly digested carbohydrates can decrease the chance of excessive fat storage.

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