Carbohydrates

 CARBOHYDRATES 

Carbohydrate is a biomolecule consisting of carbon (C), hydrogen (11) and oxygen (O) atoms. Carbohydrates are one of the macronutrients. The basic unit of carbohydrate is monosaccharide, also known as simple sugar Glucose is the most common monosaccharide with the molecular formula GH, Q. Ghicose is stored in your body in the form of Glycogen (polysaccharide), Glycogen is a polymer consisting of linear chains of glucose 18-12 glucose units), Glycogen is mainly found in skeletal muscle and liver. Carbohydrate is a synonym of saccharide, a group that includes sugars, starch, and cellulose. The saccharides are divided into four chemical categories: monosaccharides (1 sagar unit), disaccharides (2 sugar units), oligosaccharides(3-9 sugar units) and polysacchandes (10-10,000 or more sugar units)

Examples of above mentioned categories are-

Monosaccharides, Glucose, Fructose, Galactose, Mannose, Mannosans, Mannitol and xylose Disaccharide: Sucrose, Maltose, Lactose and Trehalose Oligosaccharides Maltodextrin, Raffinose, Stachyose and fructo-oligosaccharides Polysaccharides. Amylose, Amylopectin, Glycogen, Cellulose, Hemicellulose, Pectin and Hydrocolloids

I gram of carbohydrate provides 4 kcal.

Monosaccharides and disaccharides are simple carbohydrates, and polysaccharides are complex. Simple carbohydrates include sugars found naturally in foods such as fruits, vegetables, milk, and milk products They also include sugars added during food processing and refining. Simple sugars are easier to digest and provide rapid energy. Complex carbohydrates include whole gram breads and cereals, starchy vegetables and legumes. Many of the complex carbohydrates are good sources of fiber. Complex carbohydrates take longer to digest, resulting in long lasting energy

Some good sources of carbohydrates include green leafy vegetables, Cruciferous vegetables like broccoli and cauliflower, root vegetables such as beets, sweet potatoes Fresh fruit such as blueberries, plums, banana, apple etc whole grains such as quinoa, brown rice, whole wheat, millets such as little millet, amaranth, buckwheat, finger, kodu, foxtail millet, sorghum millet, and oats, beans and legumes.

Importance and benefits of carbohydrates:

• Carbohydrates are the body's main source of energy. Each gram of digestible carbohydrate gives 4 kcal.
• They are protein sparing. Protein is then used in more important functions such as musele building and repairing of tissues. In case of carbohydrate deficiency, protein is used as an alternative energy source,which may lead to muscle wasting.
• Carbohydrates help in fat metabolism and prevents excess accumulation of ketones (intermediate products of fat metabolism), by regulating the formation and disposal rate of ketones
• Glucose can cross the blood brain barrier and thus, acts an energy source for the central nervous system. Cellulose (dietary fibre) adds to the faccal bulk which facilitates elimination
• Glycogen stored in liver (hepatic glycogen) improves the liver detoxification ability.
• Lactose encourages the growth of favourable intestinal bacteria. It promotes the absorption of Calcium and the production of vitamin k. The intestinal bacteria have laxative properties
• A carbohydrate rich meal or snack 1-2 hunars prior to exercise can provide a good fuel source in meet the demands of general exercise
• For prolonged exercise (greater than 60 minutes), therers evidence consuming 1 to 4 g/kg carbohydrate in the 1-4 hours before exercise can enhance endurance and performance
• Higher glycogen stores are achieved by carbohydrate loading, in which high amounts of mascle glycogen stores (glycogen super compensation) are created by following a high carbohydrate diet

(10-12g/kg every 24 hours) for 2-3 days until the endurance event

• Carbohydrate periodization has been considered one of the most effective methods to boost physical and mental fitness. Carbohydrate periodization of carbohydrate manipulation involves a late afternoon hugh intensity session with high glycogen stores, followed by low carbohydrate to maintain glycogen depletion during overnight recovery, and finally a low-moderate intensity exercise session the following morning. The end result is that you get the performance henefits from using carbohydrate before and during long runs (higher quality long runs) but also get the positive physical and mental benefits from low carbohydrate training.

Side Effects

Excess of carbohydrates in our diet may:

• Cause obesity because more calories ar consumed than expended. The excess carbohydrates are converted into fat for the purpose of storage in the body
• Carbohydrates with high glycemic index is not guod for the body as it can cause type 2 diabetes, insulin resistance, weight gain und even heart diseases such as atherosclerosis, high blood pressure and increase in LDI

The Glycemic Index is a numerical scale that is used to indicate how fast and how high a particular food can raise your blood glucose level. Glucose having a GI value of 100, is used as reference. 100 is the maximum value that any food can have.

1 to 55-Low Glycemic Index

56 to 69-Medium Glycemic Index

70 and above High Glycemic Index

Consuming too many carbs dampens proper cognitive functioning leading to brain fog.

Recommended Intake and dosage: