Carbohydrates

Carbohydrates
Name
Institution
Introduction
Carbohydrates are one of the essential nutrients in the body. They can be sourced from a wide range of both healthy and unhealthy foods. Some of the significant sources include refined and whole grains, potatoes, rice, oats, and spaghetti among others. They are available in different forms and the most common include, starches/sugars, and fiber (U.S. Department of Health and Human Services & U.S. Department of Agriculture, 2015). Carbohydrates are a vital component of a healthy diet as they provide the body with glucose, which is broken down into energy used maintain bodily functions.
Carbohydrate Intake
My percentage fulfillment of carbohydrates exceeds the recommended daily allowance by 150%, which is very high. This predisposes me to different lifestyle diseases such as hypertension, heart failure, type two diabetes and gastrointestinal distress among others (U.S. Department of Health and Human Services & U.S. Department of Agriculture, 2015). Therefore, I should consider reducing the intake of foods high in sugar such as snacks and refined grains, which contain a high carbohydrate content.
Carbohydrate Breakdown
Monosaccharides are the basic units that form carbohydrates; they are also known as simple sugars. Some of the common monosaccharides include glucose, galactose, and fructose. Glucose is very crucial in the human body as it is the form of sugar used for energy. Disaccharides are made up by two monosaccharides joined together.

They have to be broken down into simpler forms to be absorbed in the body. Some of the common disaccharides include sucrose, lactose, and maltose. Polysaccharides are complex forms of carbohydrate; chains of linked monosaccharides and disaccharides form them. The main types of polysaccharides include starch, dextrin, cellulose, glycogen, and pectin (U.S. Department of Health and Human Services & U.S. Department of Agriculture, 2015). On the other hand, fiber is a non-digestible component of carbohydrate. It contains units of sugars that are linked together and move through the alimentary canal without being digested, thus providing a range of benefits. Some of the primary sources of fiber include vegetables, whole grains, legumes, and beans.
Sugars are essential for healthy body functioning as human beings use them as a primary source of energy. However, several of them are not healthy and may lead to various lifestyle disease. Hence, dietary fiber is a healthier source of carbohydrate found in whole grains and vegetables. Dietary fiber promotes health living controlling blood sugar and preventing excessive calorie intake by eliciting a feeling of fullness (Hartley et al., 2015). In this light, I would increase fiber intake, as it would help minimize my calorie intake, which is quite high. This can be achieved by consuming a high fiber diet consisting of whole grains, fruits, and vegetables among others.
Fiber, Simple and Complex Carbohydrates
Simple carbohydrates consist of monosaccharides and disaccharides, which are quickly broken down and easily absorbed into the bloodstream. Therefore, they raise the blood sugar at a fast rate. On the other hand, complex carbohydrates such as polysaccharides are not easily broken down and are slowly absorbed into the body (Griel, Ruder, & Kris-Etherton, 2006). They are ideal for people with diabetes as they help control after-meal blood spikes. Fiber is classified into two main categories, that is, soluble and insoluble fiber. Insoluble fiber is also known as roughage; it is the hard matter commonly found in vegetables, whole grains, and fruits. This type of fiber is not broken down by the gut or absorbed into the bloodstream. It adds bulk to digestive waste, which prevents constipation (Wong, Harris & Ferguson, 2016). On the other hand, soluble fiber is soft and absorbs water in the digestive system forming a gel-like substance. It also helps soften stool, which enables it to slide through the gut more easily. It binds to sugar and cholesterol and therefore inhibiting or slowing their absorption into the bloodstream (Hartley et al., 2015). It also boosts the number of good bacteria in the digestive system, which is known to improve immunity. Therefore, soluble fiber is more beneficial to the body than insoluble fiber.
Conclusion
In conclusion, it is clear that carbohydrates are quite beneficial to the body. Carbohydrates are classified as monosaccharides, disaccharides, and polysaccharides. They can also be categorized as simple carbohydrates, including monosaccharides and disaccharides or complex carbohydrates involving polysaccharides. Complex carbohydrates are not easily broken down and are slowly absorbed into the bloodstream. On the other hand, simple carbohydrates are easily broken down and absorbed into the bloodstream. As such, complex carbohydrates are recommended for diabetes patients as they help prevent after-meal blood sugar spikes. More so, fiber is classified into two categories that are soluble and insoluble fiber. Soluble fiber is a tough substance found in grains, vegetables, and fruits. It adds bulk to digestive waste thus preventing constipation. On the other hand, soluble fiber absorbs water in the GI tract to form a gel-like substance. It is known for a range of benefits including, reducing blood sugar and cholesterol levels, boosting immunity, and softening stool.
References
Griel, A. E., Ruder, E. H., & Kris-Etherton, P. M. (2006). The changing roles of dietary carbohydrates: from simple to complex. Arteriosclerosis, thrombosis, and vascular biology, 26(9), 1958-1965.
Hartley, L., May, M. D., Loveman, E., Colquitt, J. L., & Rees, K. (2015). Dietary fiber for the primary prevention of cardiovascular disease. Cochrane Database Syst. Rev.
U.S. Department of Health and Human Services & U.S. Department of Agriculture. (2015). 2015–2020 Dietary Guidelines for Americans. Retrieved from http://health.gov/dietaryguidelines/2015/guidelines/.
Wong, C., Harris, P. J., & Ferguson, L. R. (2016). Potential benefits of dietary fiber intervention in inflammatory bowel disease. International journal of molecular sciences, 17(6), 919.