Carbohydrate

Definition

Carbohydrates (saccharides) are organic molecules made of carbon, hydrogen and oxygen. They are the body's primary energy source, especially for the brain.

How it works

Simple sugars (glucose, fructose, galactose) and complex sugars (starch, glycogen) are distinguished. Fiber is also a carbohydrate but non-digestible. The glycemic index measures how quickly blood sugar rises. 1g of carbohydrate provides 4 kcal.

Role

Provide glucose to cells, maintain blood sugar, fuel muscles and brain.

Examples

• Whole bread, rice, pasta, potatoes, lentils, fruits, sweet products

Recommendations

Prefer complex carbohydrates with low glycemic index. Limit added sugars to less than 10% of total energy intake.

Key takeaway

Not all carbohydrates are equal — quality and absorption speed matter as much as quantity.

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