Carbohydrates

Carbohydrates

Also called carbs are an important source of energy in the diet. They are necessary for many metabolic processes, they form structural complexes together with proteins and fats, they are the main fuel of the brain and the only source of energy that cells that lack mitochondria can use such as erythrocytes (red blood cells).

Carbohydrates can be simple or complex depending on their chemical structure.

Simple carbohydrates

They are molecules of easy digestion that provide immediate energy. The most common of this group is table sugar (sucrose), it also includes fructose (the natural sugar of fruits), and lactose (natural sugar in dairy), it also conforms the sugars added to processed foods in form of: glucose, maltose, dextrose, maltodextrin, high fructose corn syrup, corn syrup, dehydrated cane juice, honey, molasses, syrup, etc.

Complex carbohydrates

They are more chemically complex molecules compared to simple carbohydrates; they need more time to be digested due to that structural complexity. Foods that are good source of carbohydrates in our diet are: cereals, tubers, legumes and bananas.

Cereals

Wheat, rice, corn, oats, barley, quinoa, millet, among others and its derivatives such as: wheat flour, corn flour, wheat pasta, bread, waffles, crepes, pancakes, buns, etc.

Refined flour / Refined carbohydrates

We talk of refined flours or refined carbohydrates when the cereal is removed from its outer part (crust / bran), during its processing to turn it into white or refined flour, thus eliminating the fiber (non-digestible part of the grain).

Whole flours have a greater contribution of fiber, as well as vitamins and minerals. Wholemeal flours help keep blood sugar levels level thanks to their fiber content unlike refined flours and their derivatives such as white bread, white rice, and others.

Starch-rich tubers

Includes potato, cassava, yam, taro, yautia, sweet potato, etc.

Legumes

Such as: beans (like black beans, white beans, red beans) chickpeas, lentils, peas, soy, tofu, etc. Legumes are also good source of healthy proteins. 

Bananas

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Remember to cook your carbs in healthy ways like baked, roasted, boiled, etc. And always avoid preparing them fried.

Written by:

Roxana Sanchez

Dietitian - Nutritionist

Posted on September 2019

References

Hernandez, A. G. (2010). Nutrition Treaty Volume I Physiological and Biochemical Bases of Nutrition. Madrid: Pan-American Medical Editorial.

Hernandez, A. G. (2010). Nutrition Treaty Volume II Composition and Nutritional Quality of Foods. Madrid: Pan-American Medical Editorial.

National Institute of Nutrition. (2012). Energy and Nutrient Reference Values ​​for the Venezuelan Population. Caracas: Corn People.

Mahan, K, Scott-Stump, S, & Raymond, J. (2013). Krause Diet Therapy. Barcelona: Elsevier.

Yeon Lim, M, Benyon, S, & O'Neale Roach, J. (2013). The essential in metabolism and nutrition. Barcelona: Elsavier.