What is carbohydrate?

Carbohydrates are one of the four major macronutrients which provide energy to the human body. 45 to 60 percent of your diet should consist of carbohydrates.

Types of carbohydrates
simple, or monosaccharide
complex, or polysaccharides

simple, or monosaccharide
simple carbohydrates are more easily digested by the body
The body breaks down simple carbs to be used for energy, which is used up very quickly. Found in fruits and dairy products Examples: white sugar, pastas, and white bread.

complex, or polysaccharides
take longer for the body to digest
Found in vegetables (cellulose), whole grain breads and pasta, brown rice, and legumes. Foods with unrefined grains, such as brown rice, retain complex carbs, unlike refined grains, such as white rice.

Forms of Carbohydrates
Starches
Sugars

Dietary Fiber

Starch
it consists of multiple carbon rings, or monosaccharides, bonded together in a strand known as a polysaccharide.
Food sources of starch include whole grains, breads, cereals, pasta and rice. Starches take longer to digest than simple sugars, but they still provide the body with energy like any other form of carbohydrate. An excellent source of energy for those athletes who are carbohydrate loading before endurance events such as marathons or bike races.

Sugars
often referred to as simple sugars because, on a molecular level, sugars consist of only one or two carbon rings.
Sugars digest fairly rapidly and absorbed quickly into the bloodstream. They provide the body with a quick source of fuel and are often consumed by athletes during endurance events. Sources of simple sugars include fruits, milk, yogurt and sports drinks.

Dietary Fiber
this type of carbohydrate does not get absorbed.
most fiber passes through the small and large intestines and is excreted in the form of feces.

The two types of fiber, insoluble and soluble, can be found in whole grains, fruits and vegetables.
The soluble fiber found in oats is beneficial because it has been shown to lower blood cholesterol levels and reduce the risk of cardiovascular disease.

Effects of Adequate And Inadequate intake of Carbohydrate

Inadequate intake of carbohydrate:
Decreased energy Digestive difficulties Raising vulnerabilities Kidney stones Heart disease

Causes Carbohydrate Deficiency

It is a simple answer. If you cut out the intake of carbohydrates from your diet, you will suffer from its deficiency. Listen to your body, it will start showing symptoms of carbohydrate deficiency.

Symptoms of Carbohydrate Deficiency

Irritability
Nausea Bad breath Loss of sodium in the body Loss of muscle mass Diarrhea or constipation Muscle cramps Frequent headaches Excessive fatigue and exhaustion Loss of water content in the body

Poor brain functioning

Increase in fat percentage of the body

Functions of Carbohydrates
As a source of energy
Protein-sparing action

Essential for Fat Oxidation

Role in gastro-intestinal function Add flavor to the diet

As a source of energy
The main function of carbohydrate is to supply energy for the body processes.
A greater part of the energy in the diet (more than 5080%) is supplied by carbohydrates. Some of the carbohydrates are immediately utilized by the tissues and the remaining is stored as glycogen in the liver and muscles some are stored as adipose tissues for future energy needs.

Protein-sparing action
Carbohydrates are mainly utilized by the body of fulfilling the major part of the energy needs.
sparing protein for tissue building and repairing. The first physiological demand of the body is the need for energy, which must be satisfied before the nutrients are used for other functions. this function of carbohydrates to spare protein for its primary purpose of body building and repair of tissues is an important one.

Essential for Fat Oxidation

carbohydrate is essential for oxidation of fats.

The common expression that 'fat burns in the fire of carbohydrates' is used to emphasize that in absence of carbohydrates, fats cannot be oxidised by the body to yield energy.
Recent studies have shown that oxalacetic acid, a breakdown product of carbohydrate is essential for the oxidation of acetate, which is the breakdown product of fats. In the absence of oxaloacetic acid acetate is converted into ketone bodies, which gets accumulated in the body and the person suffers from 'Ketosis

Role in gastro-intestinal function

Carbohydrates play an important role in the gastrointestinal functions of mammals.
Lactose promotes the growth of certain desirable bacteria in the small intestine which brings about the synthesis of certain B-complex Vitamins. Lactose also enhances the absorption of calcium. Cellulose provides fiber and bulk which helps in the stimulation of the peristaltic movements of the gastrointestinal tract.

Add flavor to the diet

Carbohydrate foods add flavor, variety and the diet. Since they are non-irritant, easily digestible when cooked are consumed in amounts and forms the staple food of human beings.

Major Sources of Carbohydrate

Starchy Vegetables
Mildly starchy vegetables Cereal grains Legumes sweet fruits

Sub-acid fruits
acid fruits melons

References:
http://www.preservearticles.com/201105146671/5-mostessential-functions-of-carbohydrates.html
http://www.rawfoodexplained.com/carbohydrates/sources-ofcarbohydrates.html Effects of Too Little Carbohydrates | eHow.com http://www.ehow.com/facts_4794576_effects-littlecarbohydrates.html#ixzz2Iv9RyFkf http://www.buzzle.com/articles/symptoms-of-carbohydratedeficiency.html