Carbohydrates have different types, simple and compound carbohydrates. Simple sugars consist of monosaccharides which consist of a monomer such as Glucose, Galactose, and Fructose. Simple sugars quickly absorb into the bloodstream providing a quick rush of energy. Unlike simple sugars, complex carbohydrates, also known as complex sugars, require more work to metabolize due to the disaccharide which consists of two monomers. Also, there are trisaccharide’s which consist of three monosaccharides. Besides, Polysaccharides (dietary fibre) consist of many monomers.
According to the Nordic Council of Ministers (2014), Carbohydrates give health effects and it affects the body differently by the type of carbohydrate and nutrient source. The Carbohydrate intake should be between 45-60% and the intake of dietary fibre for adults should be at least 25-35 g per day or about three g / MJ. For children, two to three g / MJ is recommended, and the intake should be increased by age until reaching adulthood.
The recommended Carbohydrates which inhibit chronic diseases are those found in fruits, legumes, whole grains, vegetables, seeds, and nuts. Also, fibre can reduce the risk of constipation, counteract colon cancer, vascular diseases, type 2 diabetes, and maintain body weight. However, sugar should be used sparingly, it should be less than 10% of the total Carbohydrate.