Sources of carbohydrates you choose to eat are essential, as some sources are healthier than others. The sources of carbohydrate in the diet is more relevant than the amount of carbohydrate in the diet (high or low).
Carbohydrates are the body’s primary energy source. You can find Carbohydrates in fruits, vegetables, dairy, and grains.
Carbohydrates are found in sweeteners such as sugar, honey, syrup, and foods with added sugars such as candy, soft drinks, and cookies.
Rather than adding sugars or refined grains, try to get most of your carbohydrates from fruits and vegetables, fat-free and low-fat dairy, and whole grains.
Carbohydrate-rich meals are an essential component of a well-balanced diet. Carbohydrates provide the body with glucose, converted into energy for biological functions and physical activities.
Bread, beans, Milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie are just a few examples of carbohydrate-rich foods.
Carbohydrates come in a range of shapes and sizes. Sugars, fibers, and starches are the most common and abundant types.
What are Sugars?
Simple carbohydrates include sugars. Your body readily breaks down simple carbs. As a result, blood sugar levels swiftly spike and then fall.
You may rush energy, followed by exhaustion after eating lovely meals.
Furthermore, sugar restriction is necessary to maintain a healthy blood sugar level. Sugary foods and drinks also contain more calories, leading to weight gain.
In addition, Refined and sugar-sweetened foods, such as white flour, desserts, candies, juices, fruit drinks, soda pop, and sweetened beverages, should be avoided.
What is Fiber?
You can get fiber from plant-based foods such as fruits, vegetables, and wholegrain products. Animal products, such as dairy and meat, are devoid of fiber.
Fiber is a complex carbohydrate that is good for you. Your body cannot break down fiber. The majority of it is absorbed into the intestines, where it stimulates and aids digestion.
Fiber also helps control blood sugar levels, decrease cholesterol, and keep you fuller for longer. Examples include Beans and Legumes, Fruits, nuts and seeds, vegetables, etc.
What are starches?
Starches are a type of carbohydrate that is both simple and complicated. Many (but not all) starches fall under this category. They are a good source of vitamins and minerals. Complex carbohydrates take longer for your body to break down.
As a result, the blood sugar levels are maintained, and fullness is kept for longer.
Sources Of Carbohydrate
Carbohydrates, especially sugar, are one of the sources of carbohydrates for most of the world’s population, and they come from plant-based food sources.
You can find carbohydrates in several varieties of natural meals and pre-prepared or processed foods.
Furthermore, Carbohydrates are classified based on their chemical structure, with monosaccharides, disaccharides, and polysaccharides being the three most well-known types.
Read on as we talk about some of the sources of carbohydrates for the different types of carbohydrates.
Monosaccharides
This is the simplest form of carbohydrate, including glucose, fructose, and galactose.
- Glucose
Glucose is one of the sources of carbohydrates that we can get from Honey, golden syrup,
Dried fruits such as dates, currants & figs. Also, you can get small amounts in some fruits (grapes and dried apricots), vegetables (sweet corn), and Honey. In addition, they can also get them from Manufactured foods such as juices, cured hams, pasta sauces.
- Fructose
This is another source of carbohydrate that is a monosaccharide that you can get from Honey, Dried fruits such as apples, dates, and sultanas. Also, Fruit jams, chutneys, barbecue & plum sauce, gherkins, sun-dried tomatoes, Breakfast cereals made from whole wheat, oats, and fruits Fruits in cans, such as pineapple, strawberry, and plum, Fresh fruits such as grapes, apples, pear, kiwi, and banana.
- Galactose
Galactose is one of the different sources of carbohydrate that is a monosaccharide; this simplest compound can be derived from taking Flavored yogurts or with fruit pieces added, Lactose-free Milk, Instant coffee granules, and ground black pepper.
Disaccharides
Disaccharides are complex sources of carbohydrate that can be broken down into simpler monosaccharides, and they include:
- Sucrose
Sucrose is one of the sources of carbohydrates that you can get from sugar cane and sugar beet. Also,
table sugar manufactured foods such as cakes, cookies, and dark chocolate. In addition, Sweet root vegetables such as beetroot and carrot
- Maltose
Maltose is one of the carbohydrates that you can get from Barley and malted wheat, Bread, bagels, cereals, energy bars, Molasses, malt extract, and Beer.
- Lactose
You can get lactose from Milk, buttermilk, yogurt, sour cream, condensed milk, milk products, frozen yogurts, cottage cheese, evaporated milk, goat’s milk, and ice cream.
- Trehalose
This is one of the sources of carbohydrates that are not common. You can get them from Edible fungus and mushrooms, Seaweeds, lobsters, shrimp, honey wine, and beers.
Polysaccharides
Polysaccharides can be broken down into starchy and non-starchy carbohydrates.
You can get the starchy form from Cereal foods, cornmeal, pretzels, flours, oats, instant noodles, pasta, rice, potato, corn—also, small amounts in other root vegetables and unripe fruit.
However, the non-starchy forms include Fruit, vegetables, and wholegrain cereals.
Furthermore, this article will not be complete without breaking down some of the sources of carbohydrates in a more straightforward and eye-catching way.
Familiar food sources of carbohydrates include:
- Grains e.g. bread, pasta, noodles, cereals, rice and crackers,
- Fruits e.g. apples, mangoes, melons, bananas, berries, and oranges
- Dairy products, such as yogurt and Milk
- Legumes, including dried beans, peas, and lentils
- Snack foods and sweets, such as cakes, candy, cookies, and other desserts
- Juices, regular sodas, fruit drinks, sports drinks, and energy drinks that contain sugar
- Starchy vegetables, such as corn, potatoes, and peas
