Amount of Carbohydrates in Various Foods

Common amounts of carbohydrates in various foods:

Food sources:

In general, there are no specific dietary requirements for carbohydrates. The main point is that you should get a reasonable percentage of your caloric intake from carbohydrates. In addition, at least 50 to 100 grams of digestible carbohydrates should be consumed daily to prevent carbohydrate deficiency.

The main food sources of carbohydrates are: sugar, grains (e.g., rice, wheat, corn, barley, oats, sorghum, etc.), fruits (e.g., sugarcane, melons, watermelons, bananas, grapes, etc.), dried fruits, dry legumes, and root vegetables (e.g., carrots, fava, etc.).

Expanded:

Nutritional supply of carbohydrates:

(1) supply of energy: 16 kilojoules (4 kilocalories) per gram of glucose, the human body intake of carbohydrates in the body after digestion into glucose or other monosaccharides to participate in the body's metabolism. The proportion of carbohydrates in each person's diet does not provide a specific number, our nutrition experts believe that carbohydrate calorie production accounted for 60-65% of the total calories is appropriate.

The usual intake of carbohydrates is mainly polysaccharide, in rice, noodles and other staple foods in high content, the intake of carbohydrates at the same time, access to protein, lipids, vitamins, minerals, dietary fiber and other nutrients. And intake of monosaccharides or disaccharides such as sucrose, in addition to supplementing calories, can not supplement other nutrients.

(2) constitute cells and tissues: each cell has carbohydrates, the content of which is 2%-10%, mainly in the form of glycolipids, glycoproteins and proteoglycans, distributed in the fine brain membrane, organelle membrane, cell plasma, and interstitial cells.

(3) Save protein: food carbohydrate shortage, the body has to use protein to meet the energy required for body activities, which will affect the body with protein for the synthesis of new proteins and tissue renewal.

Therefore, it is inappropriate to eat meat without eating staple food, because meat contains very little carbohydrate, so the body will use protein to produce heat, which is not good for the body. So weight loss patients or diabetic patients at least intake of carbohydrates should not be less than 150 grams of staple food.

(4) maintain the normal function of brain cells: glucose is an essential nutrient to maintain the normal function of the brain, when the blood glucose concentration decreases, the brain tissue can be due to the lack of energy to make the brain cell function is impaired, resulting in dysfunction, and dizziness, palpitations, cold sweats, and even coma.

(5) Anti-ketone body production: when the body lacks sugar, it can break down lipids for energy, while producing ketone bodies. Ketone bodies lead to hyperketonemia.

(6) Detoxification: Sugar metabolism can produce glucuronic acid, glucuronic acid and the body of toxins (such as: drugs bilirubin) combined with the detoxification

(7) Strengthening of intestinal function: related to dietary fiber. Such as: prevention of constipation, prevention of colon and rectal cancer, prevention and treatment of hemorrhoids.

Others: glycoproteins and proteoglycans in carbohydrates have a lubricating effect. In addition it can control the permeability of fine brain membrane. And it is the precursor of some synthesized biomolecules, such as purine, pyrimidine, cholesterol and so on.

Physiological functions:

The main physiological functions of carbohydrates:

1. Important substances that make up the body;

2. Storing and providing heat;

3. Maintaining the energy necessary for brain function;

4. Regulating fat metabolism;

5. Providing dietary fiber;

6, Conservation of protein;

7.? Anti-ketogenic effect;

8, detoxification;

9, enhance intestinal function;

Health effects:

Dietary lack of carbohydrates will lead to generalized weakness, fatigue, lowered blood glucose levels, produce dizziness, palpitations, brain dysfunction. In severe cases, it can lead to hypoglycemic coma.

When dietary carbohydrates are too much, they will be converted into fat stored in the body, making people too obese and leading to various types of diseases such as hyperlipidemia, diabetes.

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