You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an alternative browser.
You should upgrade or use an alternative browser.
carbs..
- Thread starter deae1
- Start date
Carbohydrates have numerous functions in the body - too many to list really. They are one of the energy producing nutrients in the body (along with proteins and lipids), and the body can create 4 Kcalories of energy by breaking down 1 gram of carbohydrates.
Carbohydrates are compounds composed of carbon, oxygen, and hydrogen in the body. They come in a few types:
Simple carbs (sugars):
- monosaccharides (single sugars)
- disaccharides (compound monosaccharides)
Complex carbs (fiber and starch):
- polysaccharides (large chains of monosaccharides)
Simpler carbohydrates are known as sugars, and are called "simple" because they consist of single or double pairings of monosaccharides, and thus break down very easily.
Complex carbs consist of much larger chains of monosaccharides and as such break down more slowly.
There are three kinds of monosaccharides:
1. Glucose - a complex molecule, more commonly known as "blood sugar", and is an essential energy source for the body. It plays numerous roles in energy production and storage (as glycogen)
2. Fructose - the sweetest sugar, it has the same chemical formula as glucose, but a different structure.
3. Galactose - (I love the name of this one). This binds to glucose to form the sugar found in milk -- it's otherwise very rare in nature.
There are numerous kinds of polysaccharides (complex carbs) but the most important ones to nutrition are:
1. Glycogen - your body stores its glucose as glycogen, and this nutrient must be readily available for high energy activity
2. Starches - this the plant equivalent of glycogen (which isn't found at all in plants), in that it is the plant structure that stores glucose.
3. Fiber - Structural parts of plants (husks, skins, the casing around orange slices, etc.). Unlike other carbs, these cannot be used for energy because they cannot be broken down by the human gastrointenstinal tract.
Some carbohydrates can be absorbed in the mouth lining, but most of it is absorbed through the instestines. The more complex the carb, the more difficult it is to break down, and thus the less bioavailable it is directly after ingestion.
Foods with simple carbohydrates therefore provide energy faster (sugar rush) but make you feel hungrier faster, whereas complex carbs provide energy over time and make you feel fuller, longer.
As far as how much you should get in a day, US recommended dietary guidelines say it should make up 55% - 60% of your daily energy intake (based on calories).
Carbohydrates are compounds composed of carbon, oxygen, and hydrogen in the body. They come in a few types:
Simple carbs (sugars):
- monosaccharides (single sugars)
- disaccharides (compound monosaccharides)
Complex carbs (fiber and starch):
- polysaccharides (large chains of monosaccharides)
Simpler carbohydrates are known as sugars, and are called "simple" because they consist of single or double pairings of monosaccharides, and thus break down very easily.
Complex carbs consist of much larger chains of monosaccharides and as such break down more slowly.
There are three kinds of monosaccharides:
1. Glucose - a complex molecule, more commonly known as "blood sugar", and is an essential energy source for the body. It plays numerous roles in energy production and storage (as glycogen)
2. Fructose - the sweetest sugar, it has the same chemical formula as glucose, but a different structure.
3. Galactose - (I love the name of this one). This binds to glucose to form the sugar found in milk -- it's otherwise very rare in nature.
There are numerous kinds of polysaccharides (complex carbs) but the most important ones to nutrition are:
1. Glycogen - your body stores its glucose as glycogen, and this nutrient must be readily available for high energy activity
2. Starches - this the plant equivalent of glycogen (which isn't found at all in plants), in that it is the plant structure that stores glucose.
3. Fiber - Structural parts of plants (husks, skins, the casing around orange slices, etc.). Unlike other carbs, these cannot be used for energy because they cannot be broken down by the human gastrointenstinal tract.
Some carbohydrates can be absorbed in the mouth lining, but most of it is absorbed through the instestines. The more complex the carb, the more difficult it is to break down, and thus the less bioavailable it is directly after ingestion.
Foods with simple carbohydrates therefore provide energy faster (sugar rush) but make you feel hungrier faster, whereas complex carbs provide energy over time and make you feel fuller, longer.
As far as how much you should get in a day, US recommended dietary guidelines say it should make up 55% - 60% of your daily energy intake (based on calories).
Fil said:3. Fiber - Structural parts of plants (husks, skins, the casing around orange slices, etc.). Unlike other carbs, these cannot be used for energy because they cannot be broken down by the human gastrointenstinal tract.
Are you sure you cannot use fiber as energy? does this also mean fiber cannot be stored in your blood stream as Glycogen?
And what is better to eat? Complex or simple?
Your body can't use or store fiber for energy, no. Fiber's primary health functions are:
#1 - Make you feel fuller by slowing digestion
#2 - Clean out your gastrointestinal tract
#3 - Remove cholesterol
#4 - Regulate blood sugar levels
Each of these result in numerous other health benefits (less strain on organs, reduced risk of diabetes, reduced risk of heart disease, the list goes on).
As far as what's better to eat, there's no real answer. Simple sugars break down more easily, and are more readily available for rapid use. Most carb-loading drinks you take pre-workout contain more sugars because they're easily broken down and absorbed by the body.
For day-to-day operation, complex carbs can be better because:
#1 - Foods rich in complex carbs are often lower in fat and higher in protein
#2 - Complex carbs make you feel fuller, longer, and prevent overeating when your energy requirements are low.
#3 - You won't get a quick pump from complex carbs like you do from sugar (we all know the "sugar rush") but instead you'll have more energy throughout the day.
#1 - Make you feel fuller by slowing digestion
#2 - Clean out your gastrointestinal tract
#3 - Remove cholesterol
#4 - Regulate blood sugar levels
Each of these result in numerous other health benefits (less strain on organs, reduced risk of diabetes, reduced risk of heart disease, the list goes on).
As far as what's better to eat, there's no real answer. Simple sugars break down more easily, and are more readily available for rapid use. Most carb-loading drinks you take pre-workout contain more sugars because they're easily broken down and absorbed by the body.
For day-to-day operation, complex carbs can be better because:
#1 - Foods rich in complex carbs are often lower in fat and higher in protein
#2 - Complex carbs make you feel fuller, longer, and prevent overeating when your energy requirements are low.
#3 - You won't get a quick pump from complex carbs like you do from sugar (we all know the "sugar rush") but instead you'll have more energy throughout the day.