Carbohydrates

Carbohydrates are macromolecules made out of carbon, hydrogen and oxygen in 2 to 1 ratio. They are the fuel our body uses for energy, cell regeneration, cognitive processes and movement.  Based on complexity, carbohydrates can be:

• Simple carbohydrates
• Complex carbohydrates

Simple Carbohydrates are divided into:

1. Monosaccharides
   • Single unit sugars: glucose (cell fuel), ribose, galactose, xylose and fructose
   • They are the simplest carbohydrate units that cannot be broken down to smaller units
   • Blood sugar (glucose)
2. Disaccharides
   • Disaccharides are made from two joined monosaccharide units, such as glucose and fructose
   • Can be broken down to monosaccharides by digestion
   • Table sugar (sucrose, made from glucose  and fructose), milk sugar (lactose, made from glucose and galactose)

While complex carbohydrates are divided into:

1. Oligosaccharides
   • Oligosaccharides are made from three to ten monosaccharide units
   • Can be partially digested by body
   • Artichokes, burdock, chicory, leeks, onions, and asparagus (fructo-oligosaccharides made from 3+ fructose units), soy and soybeans (Galacto-oligosaccharides, made from 3+ galactose  units),  beans and legumes
2. Polysaccharides
   • Polysaccharides are made from  more than ten monosaccharide units
   • Potato, rice, wheat, and corn (starch, made from  glucose units), animals starch (glycogen, made from glucose residues)
   • Starch and glycogen can be broken down to monosaccharides by digestion
   • Cellulose that cannot be fully digested and is a good source of dietary fiber

Both simple and complex carbohydrates are an essential part of a healthy diet.