Carbohydrates are
compounds made of single sugars or multiple sugars and composed of
carbon, hydrogen, and oxygen. Complex carbohydrates are long chains
of sugars arranged as starch or fiber. Simple carbohydrates are the
single sugars and the pairs of sugars linked together. Carbohydrates
provide 4 calories per gram and are the body's source for quick
energy.
Grains, peas, and
beans are the best sources of starch. Foods such as yams, potatoes,
rice, corn, millet, rye, barley, oats, butter beans, kidney beans,
pinto beans, navy beans, black-eyed peas, chickpeas, lentils, and
soybeans are starches.
There are two types
of fiber, insoluble and soluble. Insoluble fibers do not dissolve in
water, soluble fibers dissolve or swell when placed in water.
Insoluble fibers are found in bran, brown rice, green beans, green
peas, nuts, rice, seeds, wheat bran, and whole-grain products.
Soluble fibers are found in barley, broccoli, carrots, corn, apples,
citrus fruits, legumes, oat bran, potatoes, rye, and seeds.
Fiber has many
health benefits. For example, insoluble fiber is good for digestive
tract disorders and the prevention of colon cancer. Soluble fiber can
help those with diabetes and may also prevent heart disease. For the
diabetic individual, soluble fiber may improve glucose tolerance by
delaying the absorption of glucose into the bloodstream.
Simple carbohydrates
are sugars. Single sugars, called monosaccharides, are glucose,
fructose, and galactose. Glucose is the building block of
carbohydrates. Fructose is fruit sugar and galactose is part of
lactose. Pairs of sugars are called disaccharides. Glucose combined
with fructose makes sucrose. Glucose combined with galactose makes
lactose. Two glucoses makes maltose.
Complex
carbohydrates are very important to a balanced diet. Simple
carbohydrates are present in many foods, such as fruit, honey, and
milk. It is important, however, to limit added sugars. Added sugars
do not include naturally occurring sugars, such as the ones found in
fruits and milk.
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