What are carbohydrates?

Carbohydrates, along with proteins, fats, some minerals, and water, are macro-nutrients, meaning our body requires them daily in large quantities. We get our supply of carbohydrates from the food we eat, and they are source of energy for the body. There are basically two types of carbohydrates: simple and complex, which are determined by the molecular structure of the food.

Simple Carbohydrates are broken down quickly during digestion and are a good source of “quick” energy. They are found, for example, in fruits, dairy products, and honey or maple syrup. Table sugar, candy, and many soft drinks are other sources.

Complex carbohydrates contain strings of simple carbohydrates and are not as quick a source of energy as the simple form. Energy is not too slow in coming, however. During digestion, complex carbohydrates are broken down into simple carbohydrates, or sugars. Sources of complex carbohydrates are legumes (beans and peanuts, for example), root vegetables (potatoes), and whole grain breads and cereals.

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Most healthcare professionals recommend that about half of a person’s daily calories come from carbohydrates.

Small amounts of carbohydrates are stored in the body as a source of energy. The liver stores the complex carbohydrates glycogen for energy as well. Some body tissue stores complex carbohydrates that are not used for energy.

Until recently it was believed that people with diabetes should steer clear of simple carbohydrates in sugary drinks, cookies, and candies; it was thought that these substances caused blood glucose levels to rise faster and higher than complex carbohydrates. But new research has demonstrated that all carbohydrates affect the blood in much the same way – as long as the “sweets” are eaten with a meal and are part of the recommended daily carbohydrate intake, not adding excessive amounts.

Keep in mind: The foods contain few, vitamins, minerals, or other nutritional benefits, and any simple sources of extra calories. Eating too many carbohydrates can cause weight gain. Moreover, a person with diabetes may not have enough insulin to enable excessive blood glucose to enter cells, resulting in high blood glucose levels.