CARBOHYDRATES are organic compounds that are the main source of energy for the human body. They also perform many other functions, such as building blocks, osmotic or signaling.
Types of carbohydrates:
Simple sugars (monosaccharides): These are the simplest carbohydrates, such as glucose, fructose or galactose. They are quickly absorbed into the blood, providing an immediate source of energy.
Complex sugars (disaccharides). They consist of two molecules of simple sugars, such as sucrose (glucose + fructose), lactose (glucose + galactose) or maltose (glucose + glucose).
Polysaccharides: These are compounds made up of many molecules of simple sugars. These include starch (the main source of energy in plant diets), glycogen (a form of energy storage in animal organisms) and fiber (undigested carbohydrates that support intestinal function).
Energy: Carbohydrates are the body’s primary source of energy. They are essential for the proper functioning of the brain, nervous system, muscles and other tissues.
Weight. Following a diet rich in complex carbohydrates, such as fiber, can help maintain a healthy weight, as it keeps you feeling satiated longer.
Blood sugar control. Complex carbohydrates, such as fiber, help regulate blood sugar levels, which is especially important for people with diabetes.
Dietary sources of carbohydrates:
Fruits and vegetables: They are sources of both simple sugars (fructose) and fiber.
Cereals: Whole grains, such as rice, groats, pasta and bread, provide complex carbohydrates, including starch and fiber.
Legume seeds: They are rich in fiber and starch, while also providing a source of protein.
Sweets and sodas: They mainly contain simple sugars, such as sucrose and fructose, which quickly raise blood sugar levels, but provide no nutritional value.
Dosage: according to dietary deficiencies.