Sources of Carbohydrates: Definitions, Examples, Functions, Top 10 Sources, Food containing Sources

Sources of Carbohydrates Overview

Carbohydrates are required by the human body as an energy source. Carbohydrates, commonly known as carbs or saccharides, are macronutrients that, like protein and fat, are required in greater quantities by the human body. Carbohydrates are broken down into glucose, a key energy source for muscles and the brain. Carbohydrates have received a poor rap in recent years. Carbohydrates are associated with obesity, type 2 diabetes, and a variety of other health issues. Carbohydrates are required for fat oxidation and the production of some non-essential amino acids. They can be found in fruits, vegetables, cereals, and milk. Carbohydrates store energy and aid in the upkeep of our muscles. Our digestive tract converts carbs into blood sugar, or glucose, throughout the digestion process.

What are Carbohydrates?

Carbohydrates are organic compounds made up of carbon, oxygen, and hydrogen atoms. They have a hydrogen-to-oxygen ratio of 2:1, which is identical to that of water. Carbohydrates are a type of macronutrient. They are one of the three primary sources of energy for the body. Carbohydrates are turned into sugar, which is then utilized as energy by the cells. Carbohydrates are one of the three macronutrients (together with fat and protein) that our bodies use to absorb energy. Refined carbohydrates (such as white rice and white flour) function more like simple carbs in your body after processing whole grains and removing their outer layer of bran.

Examples of Carbohydrates

Carbohydrates include glucose, galactose, maltose, fructose, sucrose, lactose, starch, cellulose, chitin, and a variety of others. They also come in a range of shapes and sizes. Sugars, fibers, and starches are the most prevalent and plentiful types. Carbohydrate-rich foods are an important element of a healthy diet.

Functions of the Sources of Carbohydrates

The following are the key roles of carbohydrates-

1. Carbohydrate fiber aids in the reduction of blood cholesterol.
2. It is found in some connective tissues.
3. It prevents the protein from being burned, allowing it to be used for building and repair.
4. These also aid in the maintenance of a healthy digestive system. 
   These are the primary energy sources.

https://d13loartjoc1yn.cloudfront.net/article/1690179782_Functions of the Sources of Carbohydrates.jpg

What are the Sources of Carbohydrates?

Nutrients are the substances found in food that supply us with energy for development and repair. Carbohydrates may be found in both nutritious and harmful foods. They can be found in a variety of forms, including sugars, starch, and fibers. Carbohydrates are not found naturally in the human body and must be obtained through food. The following table gives information about the healthy and unhealthy sources of carbohydrates-

https://d13loartjoc1yn.cloudfront.net/article/1690179816_What are the Sources of Carbohydrates.jpg

Sources of Carbohydrates Requirements in the Human Body

There is no one amount of carbs that is appropriate for everyone. The amount of carbohydrates consumed is determined by factors such as age, health, gender, and whether a person wishes to gain or lose weight. Carbohydrates should typically provide 45 to 65% of a person's daily calories. On the Nutrition Facts labels, the daily requirement for total carbohydrates is 275 grams, based on a 2,000-calorie diet. Each person's daily carbohydrate consumption may change depending on their calorie demands and health circumstances. The following are some of the sources of carbohydrates required in the human body-

List of Top 10 Sources of Carbohydrates

Carbohydrate sources are primarily categorized into starches, sugar, and cellulose, and some carbohydrate examples include the following-

1. Potatoes
2. Green Beans
3. Whole grain cereals 
4. Brown Rice
5. Durum Wheat Pasta
6. Sorghum Flour
7. Green leafy Vegetables
8. Legumes
9. Pears and Apples
10. Carrots and Tomatoes

Healthy carbohydrates, or complex carbs, are those that have a high fiber content and take a long time to digest. It's usually a good idea to choose a decent source of carbohydrates, such as vegetables, and to avoid processed carbs.

The Nutrition Sources of Carbohydrates

Carbohydrates can be obtained from both good and bad sources. Healthy carbohydrate sources include both animal and plant items, such as fresh fruits and vegetables, maize, potatoes, milk, and milk products. Soda, white bread, artificial sugar, pastries, and other highly processed meals are all unhealthy sources. Carbohydrates come in a variety of forms, including sugars, starch, and fiber. Here is a list of carbohydrates from various sources and types-

List of Food containing Carbohydrates

Carbohydrate-containing foods include-

1. Apples, bananas, berries, mangoes, melons, oranges are examples of fruits.
2. Bread, noodles, pasta, crackers, cereals, and rice are examples of grains.
3. Cakes, cookies, chocolates, and other desserts are examples of snack foods and sweets.
4. Dried beans, lentils, and peas are examples of legumes.
5. Meat, fish, poultry, various types of cheese, nuts, and oils are examples of low-carbohydrate foods.
6. Milk and yogurt are examples of dairy products.
7. Potatoes, maize, and peas are examples of starchy vegetables.
8. Sugary juices, ordinary sodas, fruit drinks, sports drinks, and energy drinks.

Read more about the Variety of Food and Adulterated Food.

Sources of Carbohydrates: Common Foods and Drinks 

The following is a list of the most prevalent food and drink sources of various kinds of carbs-

5 Tips for Adding Sources of Carbohydrates

The following are five suggestions to include more nutritious carbs in our diet-

Begin your day with whole grains

Try a hot cereal, such as steel cut or old-fashioned oats (not quick oatmeal), or a cold cereal with a whole grain listed first and low in sugar. Choose a cereal that has at least 4 grams of fiber and fewer than 8 grams of sugar per serving.

Whole-Grain Bread can be used for Lunch or Snacks

Are you unsure where to look for whole-grain bread? Look for bread with whole wheat, whole rye, or another whole grain listed as the first ingredient, and even better, bread made entirely of whole grains, such as 100 percent whole wheat bread.

Look beyond the Bread Aisle as well

Whole wheat bread is frequently manufactured from finely ground flour, and bread products are frequently heavy in salt. Instead of bread, consider a salad made with nutritious grains like brown rice or quinoa.

Instead of Juice, choose the entire Fruit

An orange provides double the fiber and half the sugar of a 12-ounce glass of orange juice.

Skip the Potatoes in favor of the Beans

Rather than eating potatoes, which have been linked to weight gain, go for beans, which are a fantastic source of slowly digested carbs. Beans and other legumes, such as chickpeas, are likewise high in protein.

Points to Remember

1. Carbohydrates are biomolecules that include the atoms carbon, hydrogen, and oxygen at their chemical level.
2. Carbohydrates are the principal or primary source of energy in our bodies.
3. Carbohydrate fibers can help reduce blood cholesterol levels.
4. Carbohydrate-rich foods include starchy carbohydrates such as beans, potatoes, sweet potatoes, and certain nuts.
5. Fibrous Carbohydrates are high-energy sources.
6. Nutrients are the compounds found in food that supply us with energy for development and repair.
7. Simple carbohydrates include one or two molecules.
8. Starch and fiber are examples of complex carbohydrates.

Conclusion

Carbohydrates are not unhealthy for our bodies, contrary to popular belief. A variety of nutritious meals are high in carbohydrates. If a person is on a low-carb diet, they should limit their carbohydrate intake. Furthermore, processed carbs such as spaghetti and white bread are extremely hazardous to our health when consumed in big quantities. However, as part of a healthy and balanced diet, one may enjoy these tasty and nutritious carbohydrates.