Introduction and Function of Carbohydrates (Part 3)
In foods of animal origin, except milk, are relatively scarce. Foods rich in carbohydrates are basically plant a greater or lesser degree. So prevalent in cereals, bread and bakery products, pasta, fruits, dairy products, legumes and tubers.
3. Features
The main functions of carbohydrates are given below:
- Energy. They provide immediate energy, ie, 4 kcal / g. Glycogen (animals) and starch (in plants) are energy stores that move quickly to generate glucose when needed. Glucose is the only energy source used by the nervous system (normal) and blood cells, so that should eat carbohydrates every day.
- Structural. They are part of important molecules such as DNA and ATP among others (ribose and deoxyribose).
- Regulatory. Regulate bowel functions (dietary fiber). Dietary fiber plays an important role in the regulation of intestinal function with consequent health benefits because:
• Promotes bowel movement by absorbing water
• Increase the volume of stool and softens
• Decreases the absorption of certain substances (like cholesterol)
• Increases satiety
• It slows stomach emptying (soluble fiber)
• Reduce the peak blood glucose (blood glucose levels) after meals for diabetics
• Reduces the risk of colon cancer and cardiovascular disease.
4. Nutritional needs and recommendations
Although the daily intake of them is not essential, as its nutritional value can be met from other nutrients, the recommended intake of carbohydrates in the diet from 55 to 60% of the total energy consumed in the diet.
The reasons for these recommendations are based on the fact that besides being cheap, they provide immediate energy, thus avoiding the overuse of metabolic adaptation that involves the use of fats or amino acids. Moreover, it is advisable that the majority are complex carbohydrates like starches and also recommends a daily intake of more than 25 grams of fiber per person.