Simple carbohydrates

Simple carbohydrates are a type of carbohydrate that are quickly absorbed by the body to produce energy. They are also known as simple sugars and are found in a variety of foods, including fruits, vegetables, milk, and milk products. Simple carbohydrates are also found in processed and refined sugars such as candy, table sugar, syrups, and soft drinks.

Structure

Simple carbohydrates are made up of one or two sugar molecules. They are classified into two types: monosaccharides and disaccharides. Monosaccharides, such as glucose, fructose, and galactose, are made up of a single sugar molecule. Disacaccharides, such as sucrose, lactose, and maltose, are made up of two sugar molecules.

Function

The primary function of simple carbohydrates is to provide energy to the body. They are quickly digested and absorbed into the bloodstream, causing a rapid increase in blood sugar levels. This provides a quick source of energy, particularly for the brain and muscles during physical activity.

Health implications

While simple carbohydrates provide a quick source of energy, they can also lead to rapid fluctuations in blood sugar levels. This can result in energy 'highs' and 'lows', leading to feelings of fatigue and irritability. Consuming large amounts of simple carbohydrates, particularly in the form of refined sugars, can also contribute to weight gain and increase the risk of type 2 diabetes and heart disease.

Dietary recommendations

The Dietary Guidelines for Americans recommend limiting the intake of simple carbohydrates, particularly those found in processed and refined foods. Instead, it is recommended to consume carbohydrates from whole food sources, such as fruits, vegetables, and whole grains, which also provide dietary fiber and other essential nutrients.

See also

• Complex carbohydrates
• Dietary fiber
• Glycemic index
• Insulin resistance