What are carbohydrates?

Carbohydrates are often misunderstood and misrepresented in the world of nutrition. Yet, they play a crucial role in our diet, acting as the main source of energy for the body. This article offers a journey through the different types of carbohydrates, their importance for health, which foods are rich in beneficial carbohydrates, and which ones to limit to maintain nutritional balance.

What are carbohydrates?

Carbohydrates are macronutrients composed of carbon, hydrogen, and oxygen, essential for providing energy to the body. They are classified into two main categories: simple carbohydrates, with a short molecular structure, providing quick energy, and complex carbohydrates, with longer molecular chains, breaking down more slowly to provide a sustainable source of energy.

The role of carbohydrates in the body

Carbohydrates are the body's preferred energy source, fueling everything from brain function to physical activity. They are stored as glycogen in the liver and muscles for use in future activities. Additionally, some carbohydrates play a role in the synthesis of serotonin and melatonin, influencing mood and sleep.

Food sources of carbohydrates

Simple carbohydrates

Table sugar: Direct and rapid source of energy.

Dairy products: Contain lactose, a natural sugar.

Complex carbohydrates

Grain products: Bread, pasta, and high-fiber cereals.

Potatoes: Source of complex carbohydrates and nutrients.

Carbohydrates to favor and avoid

Those to be favored

Complex carbohydrates: Provide a more stable release of energy.

Foods high in fiber: Improve digestion and satiety.

Those to avoid

Added sugars: May contribute to obesity and health problems.

Ultra-processed foods: Often low in nutrients and high in simple carbohydrates.

The difference between sugars and carbohydrates

All sugars are carbohydrates, but not all carbohydrates are sugars. Sugars are simple carbohydrates that provide immediate energy. Carbohydrates, on the other hand, can be simple or complex, affecting how quickly they are broken down and how they impact health.

Carbohydrates are an essential part of our diet, providing the energy needed for our daily activities and the proper functioning of our bodies. By choosing wisely between types of carbohydrates and favoring food sources rich in complex carbohydrates and fiber, we can support our health and well-being while still enjoying the pleasures of the table.