Carbohydrate is a compound basically formed by carbon (C), hydrogen (H) and oxygen (O). Therefore, chemically, it is called carbohydrate, whose general formula is C x (H 2 O) y .
These are abundant biomolecules in nature, also called glycids or sugars, which range from the sugar we use to sweeten to the cellulose present in plant cells.
The 3 main functions of carbohydrates
1. Power supply
Human beings obtain energy through food. When ingested, carbohydrates are broken down by specific enzymes into smaller units of sugars until glucose is produced.
In cells, energy is obtained from glucose, according to the global equation below.
C 6 H 12 O 6 + 6 O 2 → 6 CO 2 + 6 H 2 O + energy
This released energy is used, for example, by the nervous system, the brain being the main consumer. The energy of the neurons comes almost exclusively from glucose.
2. Energy storage
Plants have a green pigment called chlorophyll, which is able to absorb light energy from the sun.
Using carbon dioxide from the air and water captured by the roots, plants are able to convert solar energy into chemical energy in the process of photosynthesis.
Photosynthesis occurs according to the following chemical reaction.
6 CO 2 (g) + 6 H 2 O (l) + sunlight → C 6 H 12 O 6 (aq) + 6 O 2 (g)
The glucose molecules (C 6 H 12 O 6 ) produced combine and form the starch, a polysaccharide responsible for energy storage in plant organs.
3. Cell structure
The plant cell is the unit that forms tissue in plants, consisting of organelles and genetic material, bounded by a cell wall.
The main component of the cell wall is cellulose, a polysaccharide composed of numerous glucose molecules.
Cellulose makes plant cells have a fixed structure, which is responsible for protection, support and resistance. This carbohydrate also regulates the access of water in the cell and the interaction between neighboring cells.
Classification of carbohydrates
According to the size of the chain and its complexity, carbohydrates can be classified into:
- Monosaccharides
- Oligosaccharides
- Polysaccharides
Monosaccharides, also called oses , are simpler carbohydrates and, therefore, do not undergo hydrolysis. Oligosaccharides and polysaccharides, on the other hand , correspond to oxides , complex carbohydrates that can become smaller molecules when they are hydrolyzed.
1. Monosaccharides
They are carbohydrates made up of aldoses, which have the aldehyde group (-CHO) in the chain, and ketoses, which have the functional group ketone (C = O).
According to the number of carbons, monosaccharides are classified into trioses (3C), tetroses (4C), pentoses (5C), hexoses (6C) and heptoses (7C).
Examples :
Glucose is an aldohexose produced in photosynthesis. Fructose is a ketohexose found in fruits.
2. Oligosaccharides
Oligosaccharides correspond to soluble carbohydrates formed by more than one monosaccharide joined by O-glycosidic bonds.
This group includes disaccharides, the junction of two monosaccharides, and trisaccharides, which correspond to the union of three monosaccharides in one molecule.
Examples :
Maltose is a disaccharide that is part of the malt used in beer production. Raffinose is a trisaccharide found in foods, such as beans.
3. Polysaccharides
Polysaccharides are several monosaccharides joined by glycosidic bonds in a long polymer chain.
Examples :
- Starch : energy reserve of vegetables.
- Glycogen : energy reserve of animals.
- Cellulose : structural component of the cell wall of vegetables.
The three polysaccharides above are polymers that have a molecular formula (C 6 H 10 O 6 ) n , as they are formed by the union of several glucose molecules.
The main sources of carbohydrates for food
Carbohydrates are found mainly in vegetables, as they are one of the products of photosynthesis. However, products of animal origin may contain carbohydrates, such as milk containing lactose sugar.
Carbohydrates are one of three groups of macronutrients, along with proteins and fats, which need to be included in the diet, since the body does not produce them. Regardless of its source, for every 1 g of carbohydrate consumed, 4.02 kcal are provided.
In food, the calories consumed during a day should correspond to 45% to 65% of carbohydrates. The recommended daily amount is 135 grams. This intake varies if the person suffers from illnesses, such as diabetes, or has other conditions, such as pregnancy.
Simple carbohydrates vs. complex carbohydrates
Simple and complex carbohydrates differ in structure and are therefore absorbed in different ways by the body. Simple carbohydrates, made up of one or two sugars, are usually digested quickly, while complexes take longer.
Simple carbohydrates are present in foods classified as processed, which have no vitamins, minerals or fiber. Therefore, they are called “empty calories” and can lead to weight gain. Are they:
- Cake
- Sweets
- Soda
- Ice cream
- French fries
Complex carbohydrates have more than three sugars and are rich in starches. Check out some examples below.
- Bean
- Lentil
- Potato
- Corn
- Cereals
It is worth noting that, because they are absorbed quickly, simple carbohydrates cause a large amount of energy in a short time, while complexes have energy released continuously.
Good Carbs vs. Bad Carbs
Carbohydrates are generally classified as good or bad for their nutritional value. Analyzing the composition of foods, good carbohydrates differ from bad carbohydrates in that they have:
- Moderate amount of calories
- Many nutrients
- Many fibers
- Low sodium
- Low saturated fat
- Absence of trans fat
Foods found in nature, like vegetables, are associated with good carbohydrates. Industrialized, sugar-rich products like soft drinks are classified as bad carbohydrates.
Excess of carbohydrates x deficiency of carbohydrates
Excess carbohydrates in the diet, especially refined ones, are broken down by enzymes in the intestine and quickly converted to glucose.
This can turn into a vicious cycle in the body, as insulin production is stimulated due to the increase in the amount of sugar in the blood. Insulin, in turn, decreases the level of glucose in the blood quickly, which can generate feelings of weakness and even more hunger.
On the other hand, the lack of carbohydrates in the body causes body fat to be used as an energy source.
However, carbohydrate is important in the fat burning process and, without it, the process is incomplete, causing the formation of toxins that can cause, for example, a decrease in blood pH and dehydration.
Another alternative energy source to carbohydrates is protein, used for muscle production. When the body uses proteins as fuel, it can cause kidney stress.