Caloric value of carbohydrates (2024)

Introduction

Nutrients are the chemicals in food that our bodies process to function properly. Nutrient needs are impacted by a variety of factors, such as age, growth stage, and activity level. Carbohydrates, fats, and proteins are the macronutrients that are very important for a healthy body. We need to get all of them in the required amounts for the maximum benefits. For that, we need to know the calorific value of fats, carbohydrates, and proteins per gram or kilogram. Calorific value is the amount of heat or energy produced when our body does the combustion of 1 kg of nutrients.

Each day, we need roughly 400 to 500 grams of carbohydrates, 60 to 70 grams of fats, and 65 to 75 grams of protein. Each person’s balanced diet will differ depending on their age, gender, amount of physical activity, and other factors such as pregnancy and lactation.

Carbohydrates

Carbohydrates are the body’s primary energy source. They can be found in grains, green vegetables, potatoes, and bread; in sweets like sugar, honey, and syrup; and foods with added sweeteners like candy, soft drinks, and cookies.

Fiber

Fiber can be found in many carbohydrate-rich sources. It is the kind of carbohydrate that our body can’t break down. Fiber-rich foods can help avoid stomach problems and intestinal disorders, including constipation. It may also aid in the reduction of cholesterol and blood sugar levels and keep you feeling satisfied. Food sources of fiber include a variety of plant-based products, such as fruits, vegetables, nuts, seeds, whole grains.

The amount of heat energy present in food or fuel is calculated by the complete combustion of a defined quantity at constant pressure and under normal conditions, which is known as calorific value. Calorific power is another name for it. The kilojoule per kilogram, kJ/kg, is the unit of calorific value.

Carbohydrates: Calorific Value

Calorific value is measured with a bomb calorimeter. The calorific value of carbohydrates determines their effectiveness. When the value is high, the efficiency will also be high. The efficiency will suffer if the value is low. The efficiency of a nutrient is directly proportional to its calorific value. The calorific value of carbohydrate is 4.1 kcal per gram.

Why do you need carbohydrates?

Carbohydrates are the primary source of energy in your body, providing energy to your brain, kidneys, heart muscles, and central nervous system. When you do not eat enough carbohydrates, your body may store them in your muscles and liver for later use. Headaches, weariness, weakness, difficulty concentrating, nausea, constipation, foul breath, and vitamin and mineral deficiencies are symptoms of a carbohydrate-deficient diet.

It is recommended to avoid added sugar, processed foods, refined grains (like white bread), sodas, other sugary drinks, and sweets. You must choose nutrient-dense, healthy carbohydrates to help you look and feel your best.

Fats

Fats provide energy to our body when needed and help in the absorption of certain vitamins in the body. Essential fatty acids help the body function physiologically. However, they cannot be produced by our body and must be consumed daily in the required amount. Dairy products, meats, avocados, soybean oil, nuts, ghee, and coconuts contain fats naturally. Two types of fat that can be harmful to your health are saturated fats and trans fats.

Fats: Calorific Value

Just like the other two primary macronutrients, carbs and proteins, fats are a source of energy in the human diet. Fat is the most concentrated source of energy, giving 9.45 kcal per 1 gram ingested. When compared to carbs, protein, alcohols, roughage, and other macromolecules involved in the maintenance and metabolic processes, fats have a higher calorific value. It is more than twice the energy content of protein (5.65 kcal/gm) or carbohydrate (4.1 kcal/gm) and more than quadruple the energy level of fiber (2 kcal/gm). The body’s fat tissue stores fat and release fatty acids when energy is required.

Fat-soluble vitamins A, D, E, K play integral roles in a multitude of physiological processes such as vision, bone health, immune function, and coagulation. Fats aid in absorbing fat-soluble vitamins in the intestine by transporting them around the body. Adequate intake of these micronutrients requires consuming appropriate amounts of fatty foods containing these vitamins.

Proteins

Proteins are frequently referred to as the body’s building blocks. They’re utilised to help tissues grow and heal and aid in the battle against infection. The body uses extra protein as a source of energy. Protein food sources include pulses, beans, eggs, meat, milk, sprouts, and seafood. Protein derived from plants is cholesterol-free, high in fiber, lower in saturated fat, and has other health-promoting elements.

Proteins can be found in every human cell, and their basic structure is made up of a chain of amino acids. The nutrient is required in our diet for the body to repair and replace cells. Protein is also necessary for the development and growth of children, adolescents, and pregnant women.

Proteins: Calorific Value

The calorific value of protein is 5.65 kcal/gm, which is much lower than fats but near the calorific value of carbohydrates.

Importance of the Calorific Value of Food

Understanding the calorific value of carbohydrates, fats, and proteins is critical to daily food intake and nutrient requirements. This information aids us in calculating the amount of energy our body needs every day. The calculation helps figure out the exact requirement of these nutrients for older people, children, or patients.

The human body requires calories to carry out regular activities. People could live a healthy life and achieve a healthy lifestyle if they simply take sufficient amounts of calories of all the nutrients each day. Excess or insufficient calorie consumption might lead to so many health issues. The body would stop operating and perish if it did not have enough calories.

Conclusion

Carbohydrates, fats, and proteins are the nutrients that are broken down into simpler components in the digestive system. Carbohydrates provide energy (glucose). After fats are converted into fatty acids, they can be used for energy. Protein can be used for energy as well, but its main purpose is to help the body produce hormones, muscle, and other proteins.

Carbohydrates, proteins, and fats are referred to as macronutrients because they are required in greater quantities by human bodies than other nutrients. Only carbohydrates, proteins, and fat provide energy directly; the rest only aid in the generation of energy. To improve nutritional health, you must include a wide variety of foods in your diet.

On average, calorific values of fat, carbohydrate, and proteins are 9.45 kcal/gm, 4.1 kcal/gm, and 5.65 kcal/gm, respectively.