Carbohydrates: List of 3 Types of Energy Givers

Do you often feel a lack of energy during your working hours or during study classes? If feeling lethargic has become a part of your life, click to know which carbohydrates-rich foods to eat.

Carbohydrates types and classification as simple and complex carbohydrates: 3 forms of energy-giving carbohydrate-rich food sources (Sugar, starch, and fiber)
Illustration: Prime sources of carbohydrate nutrition (Simple and Complex): Sugars, pulses, nuts, cereal, vegetables, milk products, maize, oil-seeds, potatoes

3 Forms of Carbohydrate Rich Food: Know the Sources of Energy

Contents:

• Carbohydrates
  , carbohydrate,
• Mechanism
  of carbohydrate
  , Functions
  of carbohydrate,
• Types of carbohydrate
  , Carbohydrate in the daily diet, Carbohydrate in biochemistry,
• Sugars
  ,
  (Simple Carbohydrates)
  ,
  • Types of sugar
    ,
    
    Simple sugar
    ,
    (Monosaccharide)
    ,
    
    Double sugar
    ,
    (Disaccharides)
    ,
  • Sources of sugar
    ,
    
    Natural sugar
    ,
    
    Refined sugar
    ,
    (Processed sugar)
    ,
• Starch
  ,
  (Complex carbohydrates)
  , Polysaccharides,
  • Sources of starch
    ,
• Fiber
  ,
  (Complex carbohydrates)
  , Oligosaccharides,
  • Sources of fiber
    ,
    
    Major
    Sources of fiber,
    
    Natural
    Sources of fiber,
  • Types of fiber
    ,
    
    Insoluble
    form of fiber, Sources of insoluble fiber,
    
    Soluble
    Form of fiber, Sources of soluble fiber,
• Significance of carbohydrates

Do you often feel a lack of energy during your working hours or during study classes? If getting lethargic and feeling sluggish has become a part of your day-to-day life, it is high time to check your dietary constituents. Take it as an alarm to ensure that your diet involves sufficient sources of carbohydrates or not. This is one of those nutrition articles that will give you a complete guide and knowledge on carbohydrate food lists through examples of various types of carbohydrate-rich foods.

Carbohydrate

It is tough to give the definition or meaning of carbohydrates nutrient List of Nutrients: 7 Types and Whopping Food Sources, yet we can describe it through its classification and functions. Among all the constituents of food: macronutrients and micronutrients, carbohydrate is the prime source of energy. Normally a person intakes 4-6 gm to 4-6 kg of carbohydrates in a day, where 1 gm of simple carbohydrate yields 3.87 calories of energy and complex carbohydrate, 3.57 to 4.12 calories of energy.

Mechanism or Function of Carbohydrate

The key function of carbohydrates is to provide fuel or energy to the body, especially the nervous system and the brain. During its course of action, the amylase enzyme helps in breaking it down into blood sugar or glucose, which further is utilized by the body as energy.

Types of Carbohydrate in Daily Diet: 3 Forms of Energy Givers

Carbohydrates: Also termed saccharides, carbohydrates are classified into 3 types:

1. Sugar (Simple Carbohydrates)
   • Simple Sugar: Monosaccharide
   • Double Sugar and Complex Sugar: Disaccharide
2. Starch: Polysaccharide (Complex Carbohydrates)
3. Fiber: Oligosaccharide (Complex Carbohydrates)

In biochemistry, they can be classified into four chemical groups. Monosaccharides and Disaccharides are kept in two different categories.

When sugar molecules are strung like a necklace or get branched like a coil, they come in the family of complex carbohydrates.

Sources of Complex Carbohydrate

• Whole plant foods, green vegetables
• Whole grains, food made of whole grains: oatmeal, whole-grain bread, pasta
• Starchy vegetables: pumpkin, corn, potatoes, sweet potatoes
• Beans, peas, lentils.

Sugars (Simple Carbohydrates)

Found in two forms and sweet in taste, sugars are an essential part of the human diet. Formed of just one or two molecules of sugar, simple carbohydrates are digested and absorbed rapidly.

Simple Carbohydrates type and food source: Various types of Sugars

Table sugar, brown sugar, honey, fruit drinks, soft drinks, corn syrup, maple syrup, molasses, jams, jellies, and candy

Types of Sugar (Simple Carbohydrate)

Simple carbohydrates are basically sugars: simple sugar (monosaccharide), double sugar (disaccharide), and complex sugar.

Simple Sugar: Monosaccharide

This form of sugar does not pose any digestive strain and without the need for digestion, it gets absorbed directly. Glucose, fructose, and galactose come in the family of simple sugar. These are the basic unit of carbohydrates and the simplest form of sugar. They are colorless and crystalline solids, having water-soluble properties.

Sources of Simple Sugars:

• Fructose (Fruits)
• Galactose (Milk products)

Double Sugar: Disaccharides or Biose

These are formed by the reaction of two monosaccharides.

Sources of Double Sugars:

• Lactose (Dairy products and milk sugar)
• Maltose (Vegetables and beer)
• Sucrose (Beet sugar or saccharose, table sugar, and cane sugar)
• Honey (As honey contains minerals and vitamins too, it is suggested to avoid giving it to kids younger than a year)

Complex Sugar

For getting absorbed, this form of sugar needs to pose a digestive strain. After digestion, it takes the form of simple sugar and then gets absorbed.

Commonly Used Sources of Sugars

Commonly consumed sugars are white sugar or cane sugar, fruits, honey, jaggery.

Sources of Sugar Simple Carbohydrate

Natural Sources: Vegetables and Milk Products

Natural Carbohydrates rich sources: Vegetables, fruits, and milk products

Milk and milk products, fruits, vegetables

Refined or Processed Sources

Carbohydrate sources: Sugars, syrups, candies, carbonated drinks

Table sugar, syrups, candy, carbonated beverages (For example, soda).

Caution

The proper or ample carbohydrate-containing sources are the natural ones. Other refined, synthesized, or processed sources may give you empty calories, resulting in weight gain. So, it is suggested to intake the natural sources of carbohydrates, instead of artificial.

Starch: Polysaccharides (Complex Carbohydrates)

Carbohydrate sources: Pulses, nuts, cereal, maize, oilseeds, potatoes

Starch needs to undergo digestive strain, and after taking the simpler form, it gets ready to get absorbed.

Sources of Starch

Cereals

Amount of starch: 65 to 80%

• Wheat
• Rice
• Jowar
• Bajra
• Corn
• Ragi

Grains and pulses

Amount of starch: 30 to 40%

Nuts and oilseeds

Amount of starch: 10 to 20%

Starchy vegetables: Roots and tubers

Amount of starch: 20 to 40%

Other

• Potato
• Maize

Fiber: Oligosaccharides or Oligos (Complex Carbohydrates)

Carbohydrate Sources — Fiber-rich food: Leaks, soybeans, Jerusalem, chicory, onions, asparagus, artichoke, burdock

• Fibers are complex carbohydrates and a pure constituent of plant food. They are the non-energy provider and non-starchy in characteristics.
• These are saccharide polymers that are formed by the reaction of about 3 to 9 monosaccharides (simple sugars).
• These are also nutritionally supplemented in tablets, capsules, and as power.

Sources of Fiber

Major Sources of Fiber

• Fruits
• Plants
• Vegetables

Natural Sources of Fiber

• Burdock
• Chicory
• Artichoke
• Jerusalem
• Leeks
• Asparagus
• Onions
• Soybeans

Forms of Fiber

• Insoluble
• Soluble

Types of Fiber

Insoluble form of Fiber

Insoluble fibers promote normal bowel habits as their bulk-forming activity increases motility. Being the insoluble fiber and cellulose, they also ensure exposure to toxins. These are unidentified polysaccharides that are resistant to starch and high in pectin.

Sources of Insoluble Fiber

• Whole wheat
• Jawar
• Millets
• Oats
• Guar bean

Soluble Form of Fiber

Soluble fibers delay the absorption of carbohydrates to regulate the blood sugar level. They prevent atherosclerosis and cholelithiasis by reducing blood cholesterol and increasing cholesterol excretion.

Sources of Soluble Fiber

• Mucilages
• Carrageenan
• Rice
• Oats
• Bran
• Beans
• fruits
• vegetables

Significance

Although they do not supply energy to the body, yet are significantly important as they prevent diseases.

So now you know about carbohydrates, their types, classification, and sources that can give you instant energy or can keep you energized for long. Nature has a lot to give you. Connect with it directly and consume without getting them refined or processed stuff in between.

Eat the fresh and good stuff! Stay energized!

Hit the below link to read:
Nutrients: Vastly Knowledgeable Nutrition Guide