Carbohydrates are one of the main dietary components.Carbohydrates are classified as simple or complex. The classification depends on the chemical structure of the food, and how quickly the sugar is digested and absorbed. Simple carbohydrates have one (single) or two (double) sugars. Complex carbohydrates have three or more sugars.
Carbohydrates are a large family of compounds including sugars, starches, dextrins, dietary fibers, and functional fiber. They are together known as Total Carbohydrate.
The principal benefit of carbs is easily-obtained energy in the form of glucose. It is benefit for muscle tissue, that is the availability of carbohydrate energy prevents the body from breaking down muscle tissue for fuel. The carbohydrates in Dietary fibers (insoluble) benefits digestion by stimulating peristalsis. Certain carbohydrates benefit digestion by providing nutrients for healthy bacteria in the gut. In addition, carbohydrates may benefit calcium levels by increasing calcium absorption from food.
Amounts of Carbohydrate per Day
The National Academy of Sciences recommends no less than 120 grams of carbs per day. The recommended daily allowance (RDA) is 300 grams of carbs per 2000 calories (about 60% of total calories).
*Brain needs 130 grams of Carbohydrates each day for the proper functioning (Acceptable Macronutrient Distribution Ranges (AMDRs) for Energy Nutrients, Food and Nutrition Board, FNB).
Carbohydrate Deficiencies
When body does not have enough carbohydrates to produce energy from glucose it begins to burn fat for energy instead. Ketones are acids in the blood that form when fat is used as an energy source. Over time, the accumulation of acidic ketones causes you to lose minerals vital to normal health functions like fluid balance, nerve transmission and muscle contraction. Dangerously high levels of ketones in your bloodstream increases the risk of electrolyte imbalance, dehydration, fatigue and digestive disturbance.
When body does not have enough carbohydrates to produce energy from glucose it begins to burn fat for energy instead. Ketones are acids in the blood that form when fat is used as an energy source. Over time, the accumulation of acidic ketones causes you to lose minerals vital to normal health functions like fluid balance, nerve transmission and muscle contraction. Dangerously high levels of ketones in your bloodstream increases the risk of electrolyte imbalance, dehydration, fatigue and digestive disturbance.
Symptoms of low carbohydrate intake can include irritable or depressed mood, because glucose is imperative for the production of mood-sustaining brain chemicals, lethargy and lack of energy, headache, and constipation from lack of fiber.
Carbohydrate Toxicities
Increased risk of diabetes and other conditions associated with obesity (i.e. heart disease, hypertension, varicose veins, gallstones, cancers of the ovary, cervix, breast, prostate, colon and rectum, reduced fertility, reduced mobility, increased risk of pregnancy complications).
Good Vegetable Sources
The chief sources of carbohydrate are fruits, vegetables, grains etc
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