Understand Food Groups Macro-nutrients : Blog- 2

 

:UNDERSTAND 

FOOD GROUPS:

Macro- Nutrients

You have learnt about the types of food groups in last blog. now lets understand what are macro-nutrients and its importance!

Nutrients are chemical compounds of food that are capable of performing specific functions in the body. nutrients provide nourishment essentials for the maintenance of life. There are six major nutrients which are essential for life. we categories these as macro-nutrients and micro-nutrients.

Six major nutrients- 

1. Carbohydrates
2. Proteins
3. Fats
4. Vitamins
5. Minerals
6. Water

These six nutrients are building blocks of our body. You are what you eat. Hence you must choose correct amount of food items which provides all these essential nutrients in correct amount. Diet containing a variety of food items from all different food groups as mentioned in the last blog is important to get all these nutrients. We need wide range of nutrients throughout our life to keep one  healthy. 

Each nutrient has specific role to play in the body. Specific nutrient perform specific function. Carbohydrates are naturally occurring nutrients in almost all foods in different quantities. 

Carbohydrates:

They constitute about 55-60% of the total daily calories. The dietary carbohydrates are classified as Monosaccharides, Disaccharides, Short chain carbohydrates, Polysaccharides, Non-Starch Polysaccharides.  

Understand the sources of each classification:

• Monosaccharides or Simple sugars- Glucose, fructose, galactose and mannose. Glucose found in sweet fruits like grapes, berries, and oranges or in some vegetables like sweet corn and carrots. Fructose and fruit sugar found in honey, ripe fruits, etc. Glacatose is not found free in nature but it's the form of glucose and lactose.
• Disaccharides- Sucrose, lactose and maltose. Sucrose is table sugar found in many fruits. Lactose is milk sugar. Maltose is product of starch malting. 
• Short chain carbohydrates or Oligosaccharides- Raffinose, stachyose, verbascose. Found in all pulses and legumes.
• Polysaccharides- Starch found in plants like in cereals and pulses. 
• Non- Starch Polysaccharides- Soluble and Insoluble Fiber. Found in bran layer of whole grains and seed coats of pulses, legumes, vegetables and fruits with skin, oats, etc.

All these carbohydrates are major source of energy. These are least expensive source of energy. Carbohydrates provide 4kcal per grams. Carbohydrates when supplied in proper quantities in diet they act as a protein sparing nutrient. Carbohydrates are the main source of energy for the central nervous system. Excess of calories from carbohydrates in diet is stored in the form of fats in adipose tissue. Carbohydrates in fiber form provides bulk to the food which in turn improves satiety and overall bowel movement. Lactose provides the growth of desirable bacteria in the GI tract, also enhances the absorption of calcium. 

Sources:

We all eat a good amount of carbohydrates in our diet. But what we must learn is the right choice of carbohydrates. Learn this from below. Always choose food containing complex carbohydrates over simple ones. As complex carbohydrates provide many micro-nutrients like B- complex vitamins, minerals and most important is Fiber. 

• Simple carbohydrates- Honey, high fructose corn syrup, sugarcane, sugar syrup, beetroot, milk and milk products, refined products, etc
• Complex carbohydrates-

1. Starch- Roots and tubers, cereals, grains, pulses and legumes.
2. Soluble fiber- Pectin: Fruit pulp, Mucilages- Legumes, Beta-gkucan- Oats
3. Insoluble fiber- Skin of fruits and veggies, whole grains, bran, beans, seeds, green leafy veggies, etc.

Appropriate consumption of carbohydrates is important for the energy needed to do daily activities. But excess consumption will lead to more storage of fats as excess calories from carbohydrates are converted to fats which is stored in adipose tissues. Hence one must choose complex carbohydrates to avoid gaining excess weight.