Carbohydrates are an important macronutrient that provide the body's main source of energy. They are composed of carbon, hydrogen, and oxygen and break down into glucose, which is absorbed into the bloodstream, causing insulin levels to rise. The two main types of carbohydrates are sugars and starches. Carbohydrates have many important functions like regulating blood sugar levels, providing quick energy, influencing hunger and fullness, and supporting mood and brain function. Sources include fruits, vegetables, grains, dairy and legumes. Adults should aim to get 45-60% of daily calories from carbohydrates.

1. CARBOHYDRATES
 It is one of the most important macro
nutrient required in our body.
 Carbohydrates are the main source of
energy in all the activities.
 Carbohydrates are the simplest source
of energy.
 It is made up of compound C,H,O.
 Here C stands for carbon, H stands for
hydrogen, O stands for oxygen.

2. CARBOHYDRATES
 Glucose is the simplest form of
carbohydrate and the instant
source of energy.
 Reserve amount of carbohydrates
are stored in liver and muscles in
the form of glycogen.
 1gram of carbohydrates provides 4
calories.

3. CARBOHYDRATES
 The main two forms of carbohydrates
are:-
a) Sugars (found in milk, table sugar, fruits
and candy).
b) Starch (found in grains, cereals, breads,
pasta etc).
• The carbohydrates break down into
sugar glucose is absorbed into blood
stream which makes the sugar level in
the blood go up. As sugar level go up,
pancreas releases a hormone called
insulin. Insulin is needed to move the
glucose from the blood into the cells,
where it can be used as the source of
energy.

4. CLASSIFICATION OF CARBOHYDRATES
 There are two types of carbohydrates:-
1. Simple carbohydrates also called
monosaccharide and they are simple
sugars and quickest in providing
energy. For eg :- potatoes, carrot.
2. Complex carbohydrates.
 Further classified into two types:-
a) Disaccharides ( sucrose, lactose,
maltose , breads, cereals, whole pulses
)
b) Polysaccharides ( starch, glycogen )

5. FUNCTIONS OF CARBOHYDRATES
 Carbohydrates have following
major functions in our body:-
a) Blood sugars and insulin.
b) Provides energy.
c) Triggers hunger and fullness.
d) Mood.
e) Digestion.
f) Brain functionality.
g) Weight.

6. A:-Blood sugars and Insulin
 When the blood sugar level
increases the pancreas secrets a
hormone called insulin which
regulates the blood sugar level.
 If the blood sugar cannot be
regulated by the insulin then the
person can suffer from disease
called Diabetes.

7. B:- PROVIDES ENERGY
 As we discussed before
carbohydrates are the instant and
major source of energy.
 Carbohydrates are easy to digest
and dissolves fast into blood,
which provides energy.
 1 gram of carbohydrates provides 4
calories.

8. C:- TRIGGERS HUNGER AND FULLNESS
 Carbohydrates triggers hunger
as they digest quickly in the
body, so the amount of hunger
increases.
 Small amount of carbohydrates
can make you full.
 For example :- rice, fruits etc.

9. FUNCTIONS
D:- MOOD
As carbohydrates provides instant
energy they make our mood relax
and feel good.
E:- DIGESTION
Carbohydrates are easy to digest.
So the carbohydrates are helpful
for us to improve the digestion.

10. F:- BRAIN FUNCTIONALITY

11. G:- WEIGHT
 Carbohydrates helps in maintaining
weight of an individual.

12. SOURCES OF CARBOHYDRATES
 The following sources of
carbohydrates are:-
a) Dairy:- Milk, yogurt, ice cream etc.
b) Fruits:- whole fruits , fruit juices.
c) Grains:- Rice, breads, cereals.
d) Legumes:- Beans.
e) Starchy vegetables:- Potatoes,
corn.

13. RDA OF CARBOHYDRATES
 The recommended daily allowance
of carbohydrates for an individual
is 45-60% of daily total calories.
 So, if an individual takes 2000
calories a day, between 900 to 1300
calories should be from
carbohydrates. That translates to
between 225 to 335 grams of
carbohydrates a day.

14. REFERENCES
 BOOK:-
a) PARK.K, “ Park`s Text Book Of Preventive
And Social Medicine”. Pub: Bhanot (23RD
Edition), Page(613-615).
b) SINGH.A, “Essentials Of Physical Education”.
Pub: Kalyani Publishers (Fifth Edition), Page
(318-320).
 INTERNET:-
a) www.hsph.harvard.edu/nutritionalsource/carb
ohydrates