By Author: Daniel Campbell

Carbohydrates, often referred to as “carbs” or starches, yield 4 calories per gram and are the body’s primary source of energy. They are found in a wide variety of food, but most common sources are fruits, vegetables, grains, and legumes. On the molecular side of things, simple carbohydrates are composed of six carbons, six oxygens and twelve hydrogens which yields itself to grow and branch into larger molecules very easily. Carbohydrates are categorized as monosaccharide, disaccharides, oligosaccharides, and polysaccharides. The most common monosaccharides, or single sugar, are glucose (blood sugar), galactose (milk sugars), and fructose (fruit sugar). When two monosaccharides are joined together they form a disaccharide. Common disaccharides are sucrose (glucose + fructose), lactose (glucose + galactose), and maltose (glucose + glucose). Fructose, being the sweetest of all sugars, is an ideal sweetening agent since a lesser amount is needed to achieve a sweet taste. As a result of this, fructose is combined with enzymes to yield a sweeter syrup use in commercial products (high fructose corn syrup). When multiple disaccharides form together they create oligosaccharides and polysaccharides. Insulin is a well-known polysaccharide that has become a popular additive in the food industry because of its fiber boosting capabilities.

Most people think of carbohydrates and fibers as two entirely different components in food – even on the nutrition label they are separated. However, they are the two in the same. They are separated because fiber has a unique shape making it indigestible in the human body. Fiber itself is separated into the two categories soluble and insoluble. Soluble fiber cannot be broken down in simple digestion, but rather passes into the small intestine where is it fermented into healthy bacteria. Insoluble fiber escapes simple digestion, passes through the small intestine, and acts as a toothbrush massaging the lining of our intestines which is very beneficial. Sources of soluble fiber are oats, barley, psyllium seeds and skinned fruits. Insoluble fiber sources include whole grains, vegetables, lentils, and legumes. It is important for men and women to get around 38g/day and 25g/day respectively. Fiber has shown to help lower cholesterol, maintain good intestinal strength, reduce chances of diverticulitis, and helps provide overall bulk to the food. Carbohydrates are the human body’s primary source of energy and should be eaten as so. Based on a 2,000 calorie diet, the average person should consume anywhere from 200-300grams of carbohydrates spread throughout the day or 45-65% or their total calories.