Function:

  1. Provide the body with glucose
  2. Energy production
  3. Host of important phytonutrients
  4. Delivering vitamins, minerals as in fruits
    https://www.hsph.harvard.edu/nutritionsource/carbohydrates/
  5. Delivering fibers that control your weight
    https://medlineplus.gov/ency/article/002469.htm
  6. Reduce muscle breakdown and prevent starvation
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC292366/pdf/jcinvest00204-0169.pdf

 

Overdose: more than 65% of total calories you eat
https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t5/?report=objectonly

Excess: the body stores some of them within cells as glycogen( stored in the liver and the muscles) and converts the rest to fat
https://www.msdmanuals.com/en-gb/home/disorders-of-nutrition/overview-of-nutrition/carbohydrates,-proteins,-and-fats

Solubility: water soluble
https://www.biology-online.org/biology-forum/viewtopic.php?t=19651
https://www.quora.com/What-is-the-solubility-of-carbohydrates-lipids-proteins-and-nucleic-acid-in-water-1

Side effects of excess carbohydrates:

  1. Weight gain
  2. Promote diabetes
  3. Promote heart disease.
    https://www.hsph.harvard.edu/nutritionsource/carbohydrates/
  4. Raise triglyceride in the blood
  5. Increased risk of atherosclerosis.
  6. Decrease the cognitive function
    https://www.workingmother.com/5-ill-effects-eating-carbs-in-excess

Healthy carbohydrate sources

Recommended daily intake= 275 g

  1. Snacks, potato chips, fat free, salted
    Contain: 83.8 g
    %DV: 28%
  2. Rice, white, long-grain, regular, raw, unenriched
    Contain: 79.9 g
    %DV: 27%
  3. Raisins, golden seedless
    Contain: 79.5 g
    %DV: 27%
  4. Barley, pearled, raw
    Contain: 77.7 g
    %DV: 26%
  5. Couscous, dry
    Contain: 77.4 g
    %DV: 26%
  6. Bulgur, dry
    Contain: 75.9 g
    %DV: 25%
  7. Mushrooms, shiitake, dried
    Contain: 75.4 g
    %DV: 25%
  8. Spices, bay leaf
    Contain: 75.0 g
    %DV: 25%
  9. Snacks, popcorn, un popped kernels
    Contain: 74.5 g
    %DV: 25%
  10. Millet, raw
    Contain: 72.9 g
    %DV: 24%

 

Deficiency symptoms

  1. Diarrhea
    https://www.ncbi.nlm.nih.gov/pubmed/22917167
  2. Reduction of fat synthesis and obesity
    https://www.ncbi.nlm.nih.gov/pubmed/16705063
  3. Hypoglycemia
    https://www.ncbi.nlm.nih.gov/pubmed/10484808
  4. Hyperinsulinism
    https://www.ncbi.nlm.nih.gov/pubmed/10484808
  5. static mental deficiency and cerebellar ataxia in the fetus of carbs deficient mother
    https://www.ncbi.nlm.nih.gov/pubmed/8216537
  6. secondary skeletal deformities in the fetus
    https://www.ncbi.nlm.nih.gov/pubmed/8216537