Macro Nutrients: Carbohydrates Proteins Fat

Macro Nutrients
Carbohydrates
Proteins
Fat
Carbohydrates
• Plants synthesize carbohydrates with the help of
water from the soil, carbon dioxide from the air
and the green pigment chlorophyll present in
them.
• A carbohydrate is a chemical compound made up
of carbon, hydrogen and oxygen.
• The basic unit of a carbohydrate is a
monosaccharide. It contains a series of carbon
atoms linked together in a chain, attached with
oxygen and hydrogen atoms. Its formula is
C6H12O6.
• Glucose, a monosaccharide, is the most common
sugar, which is used to store and release energy.
Functions
The functions of carbohydrates in the body are the following:
• They provide an economical and quick source of calories. Each gram
of digestible carbohydrate supplies roughly four calories. One
teaspoon sugar is about five grams and supplies about 20 calories.
• Glucose alone can work as a source of energy for the central nervous
system (Brain and nerves).
• They spare proteins so that proteins can be used for their more
important function, i.e. to build and repair tissues. In case of
deprivation of carbohydrates, protein is deaminated and used to
liberate energy in place of carbohydrates.
• Adequate supply of carbohydrates determines the amount of fat to
be metabolized for energy, which in turn affects the formation and
disposal rate of ketones (intermediate products of fat metabolism). In
the absence of adequate supply of carbohydrates, more fat is used
because of which ketones accumulate in the body and this results in a
disorder called ketosis or acidosis (a condition encountered in
uncontrolled diabetes). This shows that carbohydrates have an anti-
ketogenic effect which prevents harmful excess of ketone
accumulation in the body.
• Lactose encourages the growth of favorable intestinal bacteria. It has
laxative properties and enhances the absorption of calcium.
• Cellulose provides faecal bulk which facilitates elimination.
• Adequate hepatic (liver) glycogen storage enhances normal liver detoxification
ability.
Sources:
1. Plant Sources
• Cereal Grains Rice, wheat, corn, barley, bajra, jowar, ragi contain large amounts of
starch. In addition to starch they also contain some proteins, minerals and vitamins.
Whole grain and enriched sources also contain iron, B-complex vitamins and some
fibre.
• Vegetables Roots, tubers and seeds contain large amounts of carbohydrates.
Starchy legumes, beans, peas, yam, tapioca and potatoes contain a large amount of
carbohydrates, whereas green leafy vegetables contain low levels. Besides starch,
vegetables also supply some iron, B-vitamins and fibre. Sugars present in fresh
vegetables change to starch on storage. Onions do not contain starch.
• Fruits These contain the simpler forms of carbohydrates namely the mono-and
disaccharides. Dry fruits contain large amounts of carbohydrates. Starch is
present in some raw, immature fruits. It slowly gets converted to the simpler
sugar, e.g. starch in raw banana gets converted to sugar on ripening. Fruits also
contain some cellulose and pectin. Nuts contain about 10–20 percent
carbohydrates and are also a rich source of proteins and fats.
• Sweets The ordinary table sugar, ground sugar (Pithishakar), maple syrup, corn
syrup and honey are concentrated sources of sugars but do not supply
significant amounts of nutrients in addition to calories. Such sources are said to
supply empty calories. Jaggery and molasses contain some minerals in addition
to sugars.
2.Animal Sources There are no important animal sources of carbohydrates
except milk, which supplies lactose. Glycogen or animal starch is stored in the
animal’s liver but it rapidly degrades, hence, only a small amount of may be
found in meat, poultry and fish.
Requirements: Carbohydrates in a diet should not be more than 70 percent of the
daily calorie requirement of a person.
Deficiency: A mild deficiency of carbohydrates in the diet results in utilization of fats
for energy purpose. However, in case of severe deprivation of carbohydrates, fats
too cannot be oxidized completely, which results in the accumulation of large
amounts of ketone bodies in the body. This is a harmful condition as pointed out
earlier.
Excess of carbohydrates in the diet, especially the sugar sucrose, may do the
following:
1. Increase the incidence of dental caries: Microorganisms living in the dental
plaque convert the sugar into acids which attack the tooth enamel and destroy it,
resulting in the formation of dental caries;
 Cause obesity because more calories are ingested than expended: The
excess carbohydrates are converted into fat for the purpose of storage
in the body;
 Irritate the gastro-intestinal mucosa: That is why large quantities of
jams and jellies are not used by the gastric ulcer patient;
 Depress appetite: If empty calories such as those found in synthetic
soft drinks are consumed instead of the basic five food groups,
malnutrition could result.
 Increase the blood triglyceride level which in turn leads to heart
diseases.

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Macro Nutrients

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