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Carbohydrates & sugars - biochemistry

Understanding Carbohydrate Types Carbohydrates are essential energy sources, consisting of simple sugars and complex carbohydrates. Simple sugars include monosaccharides like glucose and fructose, which serve various dietary roles such as sweetening foods or fueling fermentation processes. Complex carbohydrates form longer chains that provide sustained energy; they can be found in starchy foods like rice and potatoes.

The Role of Fiber in Health Complex carbohydrates encompass oligosaccharides and polysaccharides, with starches being digestible forms providing calories while fibers remain indigestible yet crucial for digestive health. Fibers slow sugar absorption to maintain blood glucose levels, prevent constipation by adding bulk to stool, and support heart health through specific types like beta-glucan.

Guidelines for Healthy Carbohydrate Consumption A balanced diet should consist of 45-65% carbohydrate intake from diverse sources including fiber-rich fruits, vegetables, dairy products along with limited added sugars making up less than 10% of total caloric intake. For optimal nutrition choices involve selecting whole food options over processed ones while monitoring labels for nutrient density versus added sugar content.