What is Carbohydrate?
 Carbohydrates are one of the three main classes of foods and a source of energy. Carbohydrates are mainly sugars and starches that the body breaks down into glucose (a simple sugar that the body can use to feed its cells).
 They consist of carbon, hydrogen, and oxygen atoms.
 Carbohydrates have several roles in living organisms, including energy transportation.
 Carbohydrate derivatives are involved in reproduction, the immune system, the development of disease, and blood clotting.
 Certain carbohydrates are an important storage and transport form of energy in most organisms, including plants and animals.

Two basic compounds make up carbohydrates:
Aldehydes: These are double-bonded carbon and oxygen atoms, plus a hydrogen atom.
Ketones: These are double-bonded carbon and oxygen atoms, plus two additional carbon atoms
Fast facts on carbohydrates
• “Saccharide” is another word for “carbohydrate.”
• Foods high in carbohydrates include bread, pasta, beans, potatoes, rice, and cereals.
• One gram of carbohydrate contains approximately 4 kilocalories
• High glycemic index (GI) carbohydrates quickly enter the bloodstream as glucose
• Switching to a low-GI diet improves the chance of a healthy weight and lifestyle
There are four types of carbohydrates, named by the number of sugar molecules they contain.
1. Simple saccharides with one or two sugar molecules
1. Monosaccharides: single sugar e.g. glucose , fructose
2. Disaccharides: two saccharides. e.g. sucrose, lactose
2. Longer chain saccharides:
1. Oligosaccharides (shortish chains), often linked to amino acids or lipids. They play a special role in cell membranes.
2. 2.Polysaccharides (long chains) are complex carbohydrates, with linear chains of sugars or branched clusters. Their function is either energy storage (starch, glycogen) or building structures (cellulose, chitin).

Carbohydrates are the most common source of energy for the human body. Protein builds tissue and cells in the body. Carbohydrates are very good for energy, but, if a person eats more than needed, the extra is changed into fat.
If necessary, humans can live without eating carbohydrates because the human body can change proteins into carbohydrates. People of some cultures eat food with very little carbohydrates, but they still remain healthy.
Research in the United States shown that people get about 40% to 60% of their energy from carbohydrates. However, studies suggest that some people get at least 55% to 75% of energy from carbohydrates. It may depend on the amount of physical work done by people: the harder the work, the more energy they need. The other need for energy is body temperature. Living in a cold climate means a person needs more energy.
Some foods have high levels of carbohydrates including bread, pasta, potatoes, cereals, rice etc.
What Are Carbohydrates?
There are two major types of carbohydrates (or carbs) in foods: simple and complex.
Simple carbohydrates: These are also called simple sugars. They’re found in refined sugars, like the white sugar you see in a sugar bowl. If you have a lollipop, you’re eating simple carbs. But you’ll also find simple sugars in more nutritious foods, such as fruit and milk. It’s healthier to get your simple sugars from foods like these. Why? Because sugar isn’t added to them and they also contain vitamins, fiber, and important nutrients like calcium. A lollipop has lots of added sugar and doesn’t contain important nutrients.

Complex carbohydrates: These are also called starches. Starches include grain products, such as bread, crackers, pasta, and rice. As with simple sugars, some complex carbohydrate foods are better choices than others. Refined (say: ree-FIND) grains, such as white flour and white rice, have been processed, which removes nutrients and fiber. But unrefined grains still contain these vitamins and minerals. They’re also rich in fiber, which helps your digestive system work well. Fiber helps you feel full, so you’re less likely to overeat. A bowl of oatmeal fills you up better than sugary candy with the same amount of caloriesl
How Does the Body Use Carbs?
When you eat carbs, your body breaks them down into simple sugars, which are absorbed into the bloodstream. As the sugar level rises in your body, the pancreas releases a hormone called insulin. Insulin is needed to move sugar from the blood into the cells, where the sugar can be used as an energy source.
When this process goes fast — as with simple sugars — you’re more likely to feel hungry again soon. When it goes more slowly, as with a whole-grain food, you’ll be satisfied longer. These types of complex carbs give you energy over a longer period of time.
The carbs in some foods (mostly those with a lot of simple sugars) make the blood sugar level rise more quickly than others. Scientists have been studying whether eating foods that cause big jumps in blood sugar may be related to health problems like diabetes and heart disease.
You’re probably already on the right track if you’re limiting simple sugars (such as candy) and eating more complex carbs (like vegetables, oatmeal, and whole-grain wheat bread)
Try these tips for adding healthy carbohydrates to your diet:
1. Start the day with whole grains.
Try a hot cereal, like steel cut or old fashioned oats (not instant oatmeal), or a cold cereal that lists a whole grain first on the ingredient list and is low in sugar. A good rule of thumb: Choose a cereal that has at least 4 grams of fiber and less than 8 grams of sugar per serving.
2. Use whole grain breads for lunch or snacks.
Confused about how to find a whole-grain bread? Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain —and even better, one that is made with only whole grains, such as 100 percent whole wheat bread.
3. Also look beyond the bread aisle.
Whole wheat bread is often made with finely ground flour, and bread products are often high in sodium. Instead of bread, try a whole grain in salad form such as brown rice or quinoa.
4. Choose whole fruit instead of juice.
An orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice.
5. Pass on potatoes, and instead bring on the beans.
Rather than fill up on potatoes – which have been found to promote weight gain – choose beans for an excellent source of slowly digested carbohydrates. Beans and other legumes such as chickpeas also provide a healthy dose of protein.
CARBOHYDRATES DEFICIENCY
• When a person is in carbohydrates free diet, the body starts to breakdown the proteins.
• A lack of the essential nutrients that the body needs.

Effects!
• Low energy intake is linked to an increased of mortality rate.
• Low energy intake is linked to low serum albumin.
• Reduce muscle mass as protein is broken down for energy.
• Increased risk of pressure ulcers.
• Low BMI.
EXCESSES CARBOHYDRATES
• Caused by eat food high in Carbohydrates.
• Your body has a limit to store those Carbs.
• Excess of Carbohydrates become fat
• Body fat accumulation leads to obesity.
• Can develop diabetes, heart attacks, cancer.
• Damage to the intestinal tract, leads to leaky gut syndrome.