Carbohydrates

Alternate Names : Starches, Sugars

Overview & Description

Carbohydrates are compounds made up of sugars. They come from the starchy part of plant foods. They easily convert to sugar in the body. For this reason, carbohydrates are considered fast fuel.

Information

In general, we can think of carbohydrates as either simple or complex. Simple carbohydrates refer to a single sugar molecule or two sugars linked together. Complex carbohydrates are long chains of sugars linked together.

Simple carbohydrates include the following:

• fructose, which is the sugar found in fruits
  
• galactose
  
• glucose
  
• lactose, the sugar found in milk
  
• maltose
  
• sucrose, which is common table sugar
  

People who live in developed nations generally eat and drink too many simple carbohydrates. A rise in childhood obesity in these countries is linked with this high sugar intake.

Complex carbohydrates are the basis of a healthy balanced diet. Some good sources of complex carbohydrates are:

• grains, including oats, rice, and wheat
  
• foods made from grain, such as bread, cereal, and pasta
  
• legumes, including dried peas and beans
  
• vegetables, such as potatoes, peas, and corn
  

The food guide pyramid recommends 6 to 11 servings of complex carbohydrates every day. The American Heart Association, called AHA, recommends that 55 to 60 percent of a person's daily calories come from complex carbohydrates. However, AHA warns that a diet too high in carbohydrates can cause changes in blood cholesterol levels. Getting more than 60 percent of daily calories from carbohydrates can raise triglyceride and fat levels. It can also lower the levels of HDL, which is called good cholesterol.

Functions and Sources

What food source is the nutrient found in?

Carbohydrates are found in various foods:

• 3 ounce sirloin steak = 0 grams (g)
  
• 1 medium carrot = 7 g
  
• 1 cup skim milk = 12 g
  
• 1 slice whole wheat bread = 16 g
  
• 1 cup oatmeal = 25 g
  
• 1 ounce licorice candy = 26 g