What is Carbohydrate?
Carbohydrate or saccharides is a bio-molecule consists of Carbon, Hydrogen and Oxygen. Carbohydrates or what we normally say 'carbs' is essential as it is the main source of energy. It can be found in various foods and meal but basically, it exist as sugars and starches.
Types of Carbohydrates.
The length and shape of the carbohydrate chain determines the types of carbohydrates. Carbs can be divided into 2 categories as follows:
- Simple carbohydrates
Smallest and simplest carbohydrate molecules are easily broken down and quickly metabolized by our body. These simple carbohydrates are also known as monosaccharides (exist in 1 molecule) and disaccharides (exist in 2 molecules). It can exist either naturally (fructose in honey) or even added into foods (sucrose in carbonated drinks). Due to it being quickly absorbed, this causes blood sugar to spike and gives a boost of energy for a short period. - Complex carbohydrates
Complex carbohydrates has a longer molecular chain than simple carbohydrates which contributes to it being broken down and metabolized slower. It can exist in the form of oligosaccharides or polysacharides. This is where starches fall under. They are made up of more complex carbohydrate chains that instead of causing a spike in blood sugar, it allows a more prolonged release of energy over a period of time.
What happens when you eat carbohydrates?
Carbohydrates digestion begins in the mouth as you chew. Our saliva contains an enzyme called the amylase which aids in both mechanical and chemical breakdown of starch. As it passes through the esophagus and stomach, digestion resumes in the small intestine with enzyme amylase to further breakdown into smaller molecules. These smaller carbohydrates molecules (monosaccharides) will then be able to be absorbed by the intestinal walls. The rest of the foods that are non digested (such as fibre) will go through the colon and is excreted.
The absorbed monosaccharides will then be transported into the liver through the portal vein. The liver will convert certain monosaccharides (fructose and galactose) into glucose. Glucose can be described as the main currency of carbohydrate in energy production of our body. These glucose will travel through the bloodstream to the rest of the body and enter individual cells. This process is aided with the help of insulin hormone. The excess glucose ends up in the liver, will either be used by the liver itself for energy or converted to glycogen . Apart from being stored as glycogen (a storage form of glucose) in the liver, it can also be stored as glycogen in the muscles for periods of fasting or endurance exercise.
If you prefer an animated explanation on how carbohydrates are being digested and absorbed, click on the video below:
Why do I need carbodyrates?
- Carbohydrate is THE main source of energy
- Fiber, although it doesn't provides energy it aids in food digestion
- Low carbohydrate consumption can lead to unpleasant side effects (fatigue, weakness, dizziness, headaches, irritability, and nausea)
- Cutting out carbs over a prolonged period may cause health issues later.
How much carbohydrates do I need?
The Malaysian RNI (Recommended Nutrient Intake) recommends that total carbohydrate should contribute 50% to 65% of total caloric intake per day for adults (RNI, 2017). So if your daily caloric intake is 2000kcal, your carbohydrate intake should contribute 1100 kcal to 1400 kcal. One gram of carbohydrate provides 4 kcal of energy. Taking example from a 2000 kcal daily caloric intake, this translate to 275 to 350 grams of carbohydrates per day. But how would you know your total caloric intake in a day? A detail estimation of daily caloric intake requires a consultation with a certified nutritionist or qualified dietitians. The carbohydrates that you need should be about half of your meals. The most practical and easiest way is to follow the Malaysian Healthy Plate to guide you on your daily meals.
Credit: International Medical University
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