Carbohydrate foods

Carbohydrates foods

Carbohydrate foods. What is?

Carbohydrates foods are foods contain a large amount of carbs which are large biological molecules consisting of carbon (C), hydrogen (H), and oxygen (O). So carbohydrates foods are foods that contain, sugars (glucose), starches, and fiber. Carbohydrates are the primary energy source. After you eat an enzyme called amylase helps to converts starch and glycogen into simple sugars (glucose) that your body uses for energy, and a fuel for the central nervous system. Thus carbohydrates are the preferred source of energy or fuel for muscle contraction and biologic work.

Types of carbohydrates

There are two main types of carbohydrates:

Complex carbohydrates:

Complex carbohydrates (good carbs) are those that are full of fiber (fiber insoluble). They are absorbed slowly into our systems, thereby not causing the extreme spikes in blood sugar levels that lead to overproduction of insulin and leptin resistance. Good carbs serve as easily accessible energy for the body (energy is slowly produced), contain lots of important nutrients, and are the body’s only source of fiber.

Simple carbohydrates:

Simple carbohydrates(bad carbs) contain very little fiber (fiber soluble). They readily broken down and absorbed into the blood stream, then glucose level goes up in blood, which lead our pancreas to release insulin that is needed to help transport the sugar into the cells, and store it as fat, if you are not using this energy to run a race or participate in some other demanding physical activity (energy is wasted).
Complex carbohydrates are found in:
• Nonstarchy vegetables.
• Beans and other legumes.
• Whole grains.
• Nonstarchy fruits.
Simple carbohydrates are found in:
• White flour
• White bread
• White rice
• White potatoes
• Added sugar

Carbohydrate foods.

According to FAO/WHO expert consultation on carbohydrates in human nutrition, the major carbohydrate-containing foods in the human diet are:
1. Cereals
2. Sweeteners
3. Root crops
4. Pulses
5. Vegetables
6. Fruit
7. Milk products

Carbohydrate value of major cereals per 100g edible portion:
Wheat : 63.9g
Maize : 77.7g
Rice : 80.1g
Barley : 64.0g
Sorghum : 57.4g
Millet : 75.4g
Rye : 75.9g
Oats : 72.8g

Carbohydrate value of root crops per 100g edible portion:
Potato : 17.2g
Cassava : 36.8g
SweetPotato(yellow) : 21.3g
Yam : 28.2g
Taro : 26.2g

Carbohydrate value of selected pulses, nuts, bananas and plantains per 100g edible portion:
Banana : 23.2g
Plantain : 29.3g
Dry peas : 52.0g
Dry bean : 49.7g
Chickpea(Garbanzobean) : 49.6g
Dry broad bean : 32.5g Lentils(green) : 48.8g
Lentils(red) : 56.3g
Soybean : 15.7g
Groundnut(Peanut) : 12.5g

Notes:

1-Good carbs are found in: leafy greens, broccoli, cauliflower, zucchini, cucumbers, black beans, pinto beans, peanuts, brown rice, oats, millet, bulgur, berries, melons, apples, grapes, peaches, nectarines.

2-to understand how fiber play a big role in our health read this article:"foods high in fiber".

3-read this article "foods high in protein" it also very important.

Fododym.

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