Carbohydrates: Dietary Sources and Requirements

Carbohydrates are a fundamental part of the human diet, primarily acquired from milk and edible plant sources.

The primary sugars  — monosaccharides and disaccharides — can be obtained from fruits, honey, milk, and sugar cane.

Glucose is the primary fuel source for all cellular functions.

Starch is a polysaccharide abundantly present in grains and vegetables.

Fiber, another type of polysaccharide, comes in two forms: cellulose and pectin.

Cellulose is an insoluble fiber that aids in digestion and is prevalent in many leafy vegetables.

Pectin, a soluble fiber, assists in reducing blood cholesterol levels and can be found in apples and citrus fruits.

Carbohydrates also serve minor roles, such as pentose sugars utilized in synthesizing nucleic acids and sugars attached to the lipids and proteins of the plasma membrane.

For balanced nutrition, it is recommended that 45% to 65% of total calories should come from complex carbohydrates, which provide sustained energy.