Carbohydrates and fats are energy giving foods.

What are carbohydrates?

Carbohydrates are sugars, starch and fibre found in fruits, grains, vegetables and milk products. They are the major source of energy in the body. There are different types of carbohydrates namely monosaccharide (glucose, fructose and galactose), disaccharide  (sucrose, lactose) and polysaccharide (dietary fibre).

The above mentioned first two are simple carbohydrates and the latter one is complex carbohydrate. Simple carbs such as table sugar and starch are easily digestible whereas complex carbs like dietary fibre  not digested by the human body.

The important function of dietary fibre is that it makes faeces soft and absorbs water and harmful chemicals thus helps in keeping gut healthy. It slows down digestion and absorption of nutrients in diet and helps prevent obesity. So people who suffer from constipation should include a lot of complex carbs in their diet. In addition to this brain requires a lot of glucose for its normal function as it cannot burn fat.

Sugars are digested by two enzymes namely salivary amylase and pancreatic amylase.  Small quantity of carbs are broken down by salivary amylase present in the saliva during the process of chewing. The rest, the larger amount of carbohydrates are digested in the small intestine with the help of pancreatic amylase secreted by the pancreas.

Another function of carbohydrates is to prevent the breakdown of proteins and fats for energy. By consuming sufficient amounts of carbohydrates in your diet, you ensure that your body can meet its energy needs, but if your intake of carbs is too low, or you are using them up too quickly, such as during intense exercise, then your body is forced to break down proteins and fats for energy resulting in the formation of ketone bodies.

If your diet is deficient in carbohydrates like if you are trying crash-diet or you are in a low carb diet, then fat metabolism cannot proceed normally  resulting in the formation of ketones. Ketones are acidic molecules which can hinder the normal body process and lead to a variety of symptoms.

The body breaks down most sugars and starches into glucose and the excess glucose is stored in the liver as glycogen. 1 gram of carbohydrate gives 4 Kcal of energy.

Foods that are rich in simple carbs:

Honey, syrups, candy, sports drinks, desserts, milk and milk products such as cheese, butter, yogurt, bread

Sugarcane, beetroot, beer and malt liquors

High starch foods –

Rice, wheat, cereal, corn, peas, carrot, beetroot, potato

Foods rich in complex carbs-

Whole grains- quinoa, buckwheat, whole wheat

Vegetables- Broccoli, beans, cauliflower, spinach, turnip, brinjal, onion, lettuce, celery, cabbage,

Fruits- apples, bananas, berries

Thus every cell in your body relies on glucose for fuel, especially your brain cells. Your daily carbs intake provides fuel for later use. Storage carbohydrates make it possible to go several hours without eating. Getting enough carbohydrates through your diet preserves your muscles.