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Carbohydrates and where are
Within this category, we can find two different types: monosaccharides and disaccharides. One of the main characteristics of these nutrients is that they are sweet, and quick intestinal absorption. Within this category, we can find two different types: monosaccharides and disaccharides. One of the main characteristics of these nutrients is that they are sweet, and quick intestinal absorption.
Carbohydrates (or carbohydrates) can be considered macronutrients. They are elements of which the organism is capable of obtaining energy. In general, this fuel serves to be used quickly by our body, compared to fats and proteins, whose digestion is slower
Composition of carbohydrates
They are formed by molecules, called saccharides, the main unit being glucose. It is an organic molecule, composed of carbon, hydrogen and oxygen. Whose formula is C6H12O6. It is a monosaccharide with six carbons joined online. The first carbon is a carbonyl group H-C = O;The other carbons have OH hydroxyl groups. Glucose in aqueous solution has a cyclical structure.
Depending on the carbohydrate source, they will also provide other important substances, micronutrients, (, vitamins and minerals). Depending on the molecular structure, some will contribute to the fiber contribution.
Classification of carbohydrates
We can divide them into two different groups, simple HC and HC complex:
Within this category, we can find two different types: monosaccharides and disaccharides. One of the main characteristics of these nutrients is that they are sweet, and quick intestinal absorption.
- Glucose: This is the organic compound that is most found in nature. The main sources with her can be found in fruits and honey. The body stores them in the muscles and in the liver in the form of glycogen.
- Fructose: As with glucose, the fructose will be found available in honey and fruits. It is absorbed tremendously fast by our intestine, where it is metabolized in glucose.
- Lactose: It is milk sugar when the body is not able to assimilate it, digestive problems that are known under the name of lactose intolerance appear.
- Galactose: It is a simple sugar, which becomes glucose in our liver. The majority of the galactose that our body needs, comes from the intake of milk lactose.
- Sucrose: It is the sugar obtained from beet or sugarcane. It is used in food as sweetener and additives.
- Maltosa: We find it in the grain in germination, being present in barley.
They are known by the name of polysaccharides. They have a sweet taste (much less than the previous ones) and are absorbed much more slowly in our intestine. Within this group, we find:
- Starch: It is stored in the roots of plants in tubers (potato), fruits and seeds (cereals).
- Glycogen: It is the form of the body of accumulating energy. It is easily found in the muscles of our body, and is also stored in the liver.
- Cellulose: Although it is included in this category, cellulose is not of special relevance, since it cannot be digested, in the human digestive tract, not having the necessary enzymes to be metabolized.
- Roots and tubers: they are a large group within existing carbohydrates. They are rich in starch, being a slow absorption carbohydrate.
- Bread: based on whether it is white or integral bread, its absorption capacity will be different. Not existing, especially significant differences between both types.
- Fruits: They are the sweetest type within natural foods that provide carbohydrates, provide fructose and glucose, absorbed energy by our body at high speed.
- Vegetables stand out for being rich in starch, providing a large amount of fiber, minerals, antioxidants, and fundamental vitamins for our body.
- Pasta: They are especially useful in stages of muscle mass gain volume, but we must take special care to control the amounts.
- Cereals: They are carbohydrates, slow absorption. Within this family, rice, wheat, corn, oats and millet stand out mainly.
- Sugar: Very fast absorption, among these foods we can find beet, honey or sugar cane. We must pay attention to control its consumption, in our society sweet products abound, which are a problem if consumed in excess. As can be, diabetes.
- Dairy products: food sources, which mainly contribute lactose. There are different types of products that we can encompass in this category, such as milk, cheese, or butter.
- Legumes: Among the best known legumes, chickpeas and peas stand out. They are a high -content energy source of carbohydrates, and of high nutritional quality. In addition, they usually stand out for being plant sources with high protein content.
We can find carbohydrates, in a large amount of food. The food categories that we will mention below are those where carbohydrates are found more abundantly. It does not mean that in other foods they are not found, since in virtually all products we can find them. For example, in nuts, which although they stand out for providing great nutritional quality, also provide the body with a notable amount of carbohydrates.