Sources Of Carbohydrates – Types, Functions, and Examples

Sources of carbohydrates include fruits, vegetables, grains, and dairy products. Carbohydrates are made up of three atoms i.e. carbon, hydrogen, and oxygen. Carbohydrates function as the primary source of energy in the body, providing fuel for cellular processes and physical activities. Human foods mainly contain three types of carbohydrates including sugars, fibers, and starches.

Glucose is the primary source of energy. When we intake carbohydrates as food or drink, our body breaks them into glucose. In this article, we are going to discuss the sources of carbohydrates along with the types and examples of carbohydrates.

What is Carbohydrates?

Carbohydrates Definition: Carbohydrates are organic compounds that serve as the primary source of energy for living organisms and consist of carbon, hydrogen, and oxygen in a ratio of 1:2:1.

Carbohydrate is a compound that is organic and used to store energy. They are generally built up by small repeating units in the form of bonds. These bonds create a large molecule of carbohydrate. The carbohydrate formula is Cn (H2O) n. They are the most abundant substances that are essential for all living organisms.

The green plants are the only source of carbohydrates that are formed by the reaction of carbon dioxide and water. This process is also known as photosynthesis. Carbohydrates are one of the three macronutrients that the human body can not produce directly.

Food Sources of Carbohydrates

There are so many sources of carbohydrates that we use as our foods or drinks. Grains like bread, noodles, pasta, crackers, cereals, and rice are common sources of carbohydrates. Fruits like apples, bananas, berries, mangoes, melons, and oranges provide carbohydrates along with essential vitamins and minerals. Dairy products including milk and yogurt are also sources of carbohydrates in the form of lactose or natural sugar. Legumes such as dried beans, lentils, and peas are rich sources of carbohydrates as well as protein and fiber. Some Sources Of Carbohydrates are mentioned below.

Carbohydrate Source	Carbohydrate per 100g	Sugar %	Starches %	Fiber %
Bread	40-60g	5-15%	30-50%	2-5%
Pasta	25-30g	1-5%	20-25%	2-5%
Rice	25-30g	1-5%	20-25%	1-3%
Cereals	60-80g	20-40%	30-50%	5-10%
Crackers	60-70g	5-15%	40-50%	1-5%
Noodles	25-30g	1-5%	20-25%	1-3%
Apples	10-15g	5-10%	5-10%	2-4%
Bananas	20-25g	15-20%	5-10%	2-4%
Berries	10-15g	5-10%	5-10%	3-6%
Mangoes	15-20g	10-15%	5-10%	2-4%
Melons	5-10g	5-10%	0-5%	1-3%
Oranges	10-15g	5-10%	5-10%	2-4%
Milk	4-6g	4-6%	0-2%	0%
Yogurt	4-6g	4-6%	0-2%	0%
Dried beans	20-25g	5-10%	10-15%	5-10%
Lentils	20-25g	5-10%	10-15%	5-10%
Peas	15-20g	5-10%	5-10%	5-10%
Potatoes	15-20g	1-5%	10-15%	1-3%
Sweet potatoes	20-25g	5-10%	10-15%	2-4%
Vegetables	5-10g	1-5%	0-5%	1-3%

Animal and Plant Sources of Carbohydrates

Here are the Animal and Plant Sources Of Carbohydrates as mentioned below.

Animal Sources Of Carbohydrates	Plant Sources Of Carbohydrates
Milk: Contains lactose. Yogurt: Yogurt contains lactose. Honey: Consists of simple sugars like glucose and fructose. Eggs: Contain a small amount of glycogen that is found in the egg white.	Grains: Wheat, rice, oats, barley, and other grains. Fruits: Apples, bananas, oranges, berries, and all other fruits. Vegetables: Potatoes, corn, peas, carrots, and other starchy vegetables. Legumes: Beans, lentils, chickpeas, and peas. Tubers: Sweet potatoes and yams. Sugars: Sugarcane, sugar beets, and maple syrup.

Types of Carbohydrates

There are two different types of Carbohydrates on the basis of sugar molecules i.e. Simple Carbohydrates and Complex Carbohydrates. The body can digest the simple carbohydrates so quickly. But, complex carbohydrates is high in fiber and are digested slowly by the body.

The Simple Carbohydrates and Complex Carbohydrates can be dividied into three more categories as mentioned below.

Sugars

Sugars are also known as simple carbohydrates. They are in the most basic form of carbohydrates. They can be added to different foods. They also include the different kinds of sugar that can be found naturally in different fruits, vegetables, and milk.

Starches

They are complex carbohydrates and are generally made of lots of simple sugars. The human body needs to break the starch into sugar to produce energy. Starches include the bread, cereal, pasta, etc. They also include some vegetables, like potatoes, peas, and corn.

Fiber

Fibers are a complex form of carbohydrates. The human body takes time to break down most fibers. Eating this type of food can help us to feel full. These carbohydrates help us to prevent stomach or intestinal problems, such as constipation.

Based on the chemical structure Simple Carbohydrates and Complex Carbohydrates can be divided into different types as mentioned below.

Monosaccharides	Monosaccharides are single sugar molecules including glucose, fructose, and galactose. They serve as the building blocks of carbohydrates and can be aldoses, ketoses, or their derivatives.
Disaccharides	Disaccharides consist of two monosaccharide units joined together by a glycosidic bond. Common examples are sucrose, lactose, and maltose. They are formed through condensation reactions, where water is released during the bonding process.
Polysaccharides	Polysaccharides are the complex carbohydrates. They are generally made up of long chains of monosaccharide units. These monosaccharide units linked together by glycosidic linkages. They are the primary form of carbohydrates in food and can be broken down into constituent sugars by amylase enzymes.

Carbohydrates Functions

Some major functions of charbohydrates are mentioned below.

• Carbohydrates breakdown the protein molecules and eliminates ketosis.
• It is the primary energy sources that provides energy to the human cell.
• It helps in the regulation of glucose in blood.
• Carbohydrates provide the carbon skeleton to perform the synthesis of some non-essential amino acids.
• They have a role in fat metabolism and also help reduce blood cholesterol levels.

Carbohydrates Examples

Carbohydrates are organic molecules that are made of carbon, hydrogen, and oxygen. They are one of the three micronutrients that the human body uses to acquire energy.

• The most common forms of carbohydrates are sugars, fibers, and starches.
• Carbohydrates are found in many foods, including Bread, Beans, Milk, Popcorn, Potatoes, Cookies, Spaghetti, Soft drinks, Corn, Cherry pie.

How Does the Body Process Carbohydrates?

The human digestive system breaks the carbs down into glucose or the blood sugar. The bloodstream absorbs the glucose and uses it source of energy for the body. The pancreas releases insulin to facilitate the uptake of glucose by cells, where it is used for energy or stored for future use. The amount of carbohydrates we consume can affect our blood sugar. Taking in a lot of carbohydrates can raise our blood sugar levels. High blood sugar is called hyperglycemia. It can increase the risk of diabetes. Not eating enough carbs can lead to low blood sugar which is known as hypoglycemia.

Difference Between Simple Carbohydrates and Complex Carbohydrates

The major differences between Simple Carbohydrates and Complex Carbohydrates are mentioned below.

Features	Simple Carbohydrates	Complex Carbohydrates
Chemical Structure	Made of one or two sugar molecules.	Made of three or more sugar molecules bonded together.
Digestion	Quickly digested and absorbed into the bloodstream.	Digested slowly, providing sustained energy release.
Blood Sugar Impact	Spike blood sugar levels quickly.	Raise blood sugar levels gradually and steadily.
Energy	Provide quick bursts of energy.	Provide long-lasting energy without sudden spikes.
Fiber Content	Generally low in fiber.	High in fiber.
Nutrient Density	Often lack essential nutrients.	Rich in vitamins, minerals, and other nutrients.
Health Effects	Associated with weight gain, diabetes, and dental issues.	Associated with better weight management, improved blood sugar control, and reduced risk of chronic diseases.
Examples	White sugar, honey, fruit juices, candy.	Whole grains, vegetables, legumes, oats, brown rice.

Conclusion – Sources of Carbohydrates

Carbohydrates are the major macronutrient found in various foods. It provides the energy for the body’s functions. They are majorly found in two main forms simple and complex carbohydrates. Simple carbohydrates are quick in digestion but can lead to spikes in blood sugar levels. On the other hand, complex carbohydrates digest more slowly and provide more energy with essential nutrients and fiber. For a balanced diet, it is recommended to have more complex carbohydrate sources for improved overall health and energy management.

FAQs – Sources Of Carbohydrates

What are Carbohydrates?

Carbohydrates are the most abundant substances that are essential for all living organisms. The green plants are the only source of carbohydrates that are formed by the reaction of carbon dioxide and water

What are the Good Source of Carbohydrates?

Grains are rich sources of carbohydrates. Grains include whole grains, grain bread, etc. Some foods that are rich in carbohydrates are beans, potatoes, sweet potatoes, and some nuts. Cereals are also a rich source of carbohydrates.

What are the Three Types Carbohydrate Sources?

Starches, Sugars and Fiber are the three carbohydrate sources. These carbohydrate sources are needed to run our body efficiently.

What is the Original Source of Carbohydrates?

Carbohydrates are formed by green plants from carbon dioxide and water during the process of photosynthesis. Carbohydrates serve as energy sources and as essential structural components in organisms.

Why are Carbohydrates the Main Source?

Carbohydrates are the nutrients most frequently used as an energy source, as they are fast-acting and turn into energy as soon as they are ingested.

What are Carbohydrates Explain its Types and Sources?

Carbohydrates (also called carbs) are a type of macronutrient found in certain foods and drinks. Sugars, starches and fiber are carbohydrates.

What are the Main Functions of Carbohydrates?

Carbohydrates breakdown the protein molecules, dehydration as well as they eliminates ketosis. It is the primary energy sources that provides energy to the human cell.

What are the Examples of Good and Bad Carbohydrates?

Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. Sugary drinks, sodas, and fruit juices are the bad carbohydrates.

What are Macronutrients?

Macronutrients like fat, protein, and carbohydrate, are the nutrients we need in larger quantities that provide us with energy, while micronutrients, such as vitamins and minerals, are essential but needed in smaller amounts.