10 Functions of Carbohydrates in Food for the Human Body

Currently there are trends in certain types of diet or diet that consider carbohydrates as nutrients that need to be avoided. The reason is because carbohydrates make you gain weight. Though carbohydrates include nutrients that the body needs. In fact, in addition to protein, carbohydrates are also the main nutrients found in daily food and are needed by the body. Therefore, the function of carbohydrates is quite important for the human body.

The Institute of Medicine has suggested that it should be 45-65 percent of calories consumed every day from carbohydrates. In fact, carbohydrates can provide energy and help control weight. In addition, other carbohydrate functions are beneficial to the liver and promote a healthy digestive system. In fact, there are carbohydrates that can control cholesterol levels in the body.

Carbohydrates are divided into two types, namely complex and simple carbohydrates. As the name implies, complex carbohydrates contain many sugar molecules and are rich in fiber, so that it requires a longer process to be digested in the body. The advantage, complex carbohydrates will provide energy consistently, without making the body get a sudden excessive calorie intake. In addition, complex carbohydrates are also at a lower risk to accumulate as fat in the body. While simple carbohydrates contain fewer sugar molecules, so the digestive process is faster.

Sugar is a simple form of carbohydrates, while flour and fiber are complex carbohydrates. Simple sugars include fructose, as well as sucrose and lactose in fruits, vegetables, milk, and dairy products. There are several types of foods that can provide optimal carbohydrate functions for the body. Types of food include whole grains and bread containing these ingredients (whole grains), brown rice or brown rice, pasta or cereals from whole grains, beans, vegetables, and fruits.

Therefore, the right intake is needed in order to get optimal function of carbohydrates. Well, recommended carbohydrate intake is around 45-65 percent of total daily calories, or around 900-1,300 calories from a total of 2,000 calories per day. To get it, you need a carbohydrate source of around 225-325 grams per day.

Well, to get the maximum carbohydrate function, it is also important to know the food sources that can be consumed to meet the carbohydrate needs of the body.

1. Pati


Most people meet carbohydrate requirements from starch sources. Starch is included in complex carbohydrates, so it takes longer to be digested by the body. These food sources include rice, wheat, bread, pasta, beans, potatoes, and corn.

2. Fruits and vegetables

Fruits and vegetables are also a source of energy, containing only a few sugar molecules, which speeds up the digestion process. Like bananas, grapes, apples, oranges, broccoli, spinach, carrots.

3. Milk


As with fruits and vegetables, milk is also a source of simple carbohydrates. Not only milk, yogurt can also contribute calories in our body.

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