The carbohydrates, also known as carbohydrates, glucides or saccharides, are biomolecules made up of carbon, hydrogen and oxygen. They are one of the main sources of energy for our body, since 1 gram of carbohydrate provides 4 calories. They make up between 50 and 60% of the calories in a balanced diet. They are found in foods such as cereals, fruits and vegetables, and we can classify them as simple and complex according to their chemical structure.
What are carbohydrates?
Carbohydrates are macromolecules that They are composed fundamentally of three elements: carbon, hydrogen and oxygenCarbohydrates act as the body’s primary source of energy and also play a role in structural functions. When digested, carbohydrates are converted into glucose, which is used by cells as an immediate source of energy or stored as glycogen in the liver and muscles. Carbohydrate digestion varies depending on the type. Simple carbohydrates, such as sugars, are absorbed quickly, which can cause spikes in blood glucose levels. On the other hand, complex carbohydrates, such as starch, are broken down more slowly, providing energy gradually.
Types of carbohydrates
Carbohydrates can be divided into two large groups: simple carbohydrates y complex carbohydrates, according to the number of molecules that compose them. Below, we analyze each of them and their subtypes:
1. Simple carbohydrates
Simple carbohydrates are composed of one or a few molecules and are quickly broken down and absorbed by the body. This often causes a rapid rise in blood glucose. Within this group we find:
- Monosaccharides: They are the simplest carbohydrates, formed by a single molecule. The most common examples include glucose, fructose and galactose.
- Disaccharides: They are carbohydrates made up of two monosaccharides. Examples include sucrose (table sugar), lactose (found in milk) and maltose (obtained from the breakdown of starch).
- Oligosaccharides: Composed of between 3 and 10 monosaccharides. Some, such as fructooligosaccharides, have prebiotic properties that benefit our intestinal flora.
2. Complex carbohydrates
Complex carbohydrates are made up of longer chains of monosaccharides, so they take longer to be broken down and absorbed, providing a more stable source of energy. There are two main types:
Polysaccharides: They are chains of more than 10 monosaccharides. Examples include starch, cellulose, and glycogen. Polysaccharides are subdivided into two groups:
- Starches: They are molecules formed by long chains of glucose. They are the main form of carbohydrate storage in plants, found in foods such as potatoes, corn and cereals.
- Dietary fiber: Humans cannot fully digest fiber, so this type of carbohydrate is essential for the proper functioning of the digestive system. It improves intestinal health and prevents disorders such as constipation.
Functions of carbohydrates in the body
Carbohydrates not only provide energy to the body, but also perform other essential functions for the proper functioning of the body:
- They provide energy: They are the main source of fuel for the body. During digestion, carbohydrates are broken down into glucose, which is either used immediately as energy or stored in the liver and muscles for later use.
- Energy storage: When the body receives more glucose than it needs, it is stored as glycogen in the liver and muscle tissues. This energy reserve is useful during periods of fasting, stressful situations and intense physical exercise.
- Structural function: Some carbohydrates, such as cellulose, are essential for plant structure. In humans, carbohydrates also play structural roles in cells, particularly cell membranes.
- Blood sugar regulation: Complex carbohydrates, by breaking down more slowly, help maintain constant blood glucose levels, which prevents sugar spikes.
Natural carbohydrates, such as whole grains and fruits, have a low glycemic index and also provide vitamins, minerals, and fiber, improving digestion and helping to control cholesterol. On the other hand, simple carbohydrates found in refined foods, such as pastries and sugary drinks, often lack essential nutrients and provide empty calories. Excessive consumption of these foods is linked to a higher risk of overweight, obesity, and chronic diseases such as type 2 diabetes.
Carbohydrates and weight control
For those looking to lose weight, moderation in carbohydrate consumption is key. While completely eliminating carbohydrates from the diet is not recommended, it is advisable to choose fiber-rich carbohydrates and avoid processed ones. Studies have shown that fiber is essential for maintaining satiety, helping to reduce total calorie intake. Furthermore, reducing blood glucose spikes by consuming complex carbohydrates allows for more effective appetite control and prevents the accumulation of body fat. Finally, moderate carbohydrate consumption combined with physical activity creates an energy balance that helps not only with weight management but also with maintaining adequate energy levels for daily performance. The role of carbohydrates in the diet remains essential for a full and healthy life. The key is choosing them appropriately.