Carbohydrates, its content in various food items , sugars, Ayurvedic guidelines

Ayurveda for a healthy life ! – 45/2025 on 1.2.2025

Carbohydrates are complex compounds of carbon, hydrogen and oxygen molecules, most of which on digestion yield various types of sugar. They provide most of the energy for various physical and physiological activities. Cells break down sugar into carbon dioxide and water molecules with the liberation of energy which is utilised by the body to perform various activities.

Carbohydrates are present in cereals, pulses, jaggery, sugar, fruits and in tubers like potato and sweet potato. Leafy vegetables contain fibres rich in cellulose and hemicellulose which also belong to the class of carbohydrates yet they cannot be digested by man. Hence, they are excreted through the faeces.

The carbohydrate content of various food items is given in the table ahead.

Food item	Carbohydrate content (%)
Sugar	100
Sago, arrowroot and jaggery	99
Cereals	65 – 75
Pulses	55 – 65
Dry fruits	38-53 (excluding Mango & Dates)
Fruits (fresh)	4.2 to 15.8

1. Our diet provides three types of carbohydrates –

1A.   Starch : Cereals such as rice, wheat, jowar (Sorghum), bajra (Pearl millet) and maize, and tubers such as potato, sweet potato, arrowroot and sago are rich in starch.

1B.   Sugar : Sugarcane, fruits, honey and milk contain sugar in its natural form. Starchy food items on the other hand are converted into sugar such as glucose only on digestion.

1C.   Cellulose and hemicellulose, i.e. fibre : Diet rich in fibres, e.g. leafy vegetables, fruity vegetables and cereals contain more cellulose. On pounding rice, most of the cellulose is lost. On boiling vegetables, the amount of cellulose and hemicellulose is reduced. Fibres are not digested by human beings and hence, are excreted through the faeces. On eating food items with less fibre, the quantity of faeces is reduced. Hence, people suffering from diarrhoea, mucoid stools, bloody stools and ulcers in the stomach should consume a diet containing less cellulose.

Fibres are made up of cellulose, hemicellulose and lignin. It is necessary to consume an appropriate amount of fibre in the diet as it promotes peristalsis, i.e. propulsion of food in the intestines. If the diet contains less quantity of fibre, it may lead to constipation, piles, ulcerative colitis, duodenal ulcer, appendicitis, hiatus hernia, swelling of the gall bladder, stones in the gall bladder and cancer of the intestine.

1C 1.   Low residue diet : A diet which is soft and produces less quantity of faeces is given ahead.

Milk, butter, polished rice, wheat, jowar, bajari, peeled potato and sweet potato, banana, cake, pudding, fruit juices, small fish, chicken and lean meat. It is useful in vomiting, diarrhoea, mucoid stools, dysentery and ulcers in the stomach.

Milk, butter, ghee, oil, eggs and meat contain very little fibre. But as they are heavy to digest, they should be consumed gradually after the patient’s appetite and digestive power improve.

2.  What are the functions of carbohydrates ?

Carbohydrates constitute a major bulk of the diet and are the cheapest source of energy. They supply energy equivalent to 4.1 calories per gram. Glucose gives energy instantly and hence, is consumed by athletes and patients during their convalescence period as an energy drink. When carbohydrates are taken in excess, they are converted into fat in the body. Cellulose and hemicellulose varieties of carbohydrates present in vegetables form an important source of roughage in the diet.

Ayurveda, carbohydrates, particularly sugars, are considered important in maintaining balance in the body. The approach to managing carbohydrates and sugar in the diet is guided by the three doshas (Vata, Pitta, and Kapha) and their influence on digestion and metabolism. Here’s a breakdown of key points from an Ayurvedic perspective on carbohydrates and sugar management:

A. Carbohydrates in Ayurveda:

Nature of Carbs: Carbohydrates (specifically sugars) are seen as “sweets” (madhura) and have the potential to enhance the body’s energy, vitality, and nourishment. However, when consumed in excess, they can cause imbalance, particularly in Kapha dosha, which is linked to weight gain, sluggish digestion, and excessive mucus.
Dosha Balance: Depending on your constitution (Prakriti) and the season, the amount of carbohydrates you should consume can vary. For example, during winter (Kapha season), heavy and moist foods that are sweet might increase Kapha, leading to sluggishness. In contrast, Vata (dry and light) and Pitta (intense and sharp) might require different adjustments.
B. Managing Sugar (Excess Intake of Sugar):

Ayurveda advocates for managing sugar through moderation and balance in the diet. Here’s how to approach it:

1. Avoid Refined Sugars: Highly processed sugars (like white sugar, sugary drinks, and snacks) are considered harmful, as they aggravate Kapha and imbalance the digestive system.

2. Natural Sweeteners: Ayurveda encourages the use of natural sweeteners, such as honey (in moderation), jaggery, or unrefined sugar like coconut sugar, as they are easier for the body to digest and assimilate (Consume in limited quantity).

2A. Honey : Though sweet, honey is considered to have a scraping effect, which helps in reducing fats and is beneficial for diabetics when used in moderation.

2B. Jaggery: Made from concentrated sugarcane juice, jaggery is rich in minerals and considered healthier than refined sugar. However, these food good for diabetics should be consumed in very limited quantities.

3. Spices for Sugar Control: Certain spices like cinnamon, ginger, turmeric, and fenugreek are believed to help regulate blood sugar levels and improve digestion.

4. Regular Meals : Eating at regular intervals (breakfast, lunch, and dinner) is advised to maintain steady blood sugar levels and avoid fluctuations.

5. Fruits : Certain fruits (Apple, cherry, oranges, pears, apricots) that are low in glycemic index are recommended in Ayurveda for their nutritional value and natural sweetness.

3. Cereals and Pulses to Manage Sugar Levels:

Whole Grains : Ayurveda recommends using whole grains that are high in fiber and have a low glycemic index to stabilize blood sugar levels. Some key choices are:

Barley (Yava): Highly beneficial in managing blood sugar, it helps in reducing excessive thirst and urination associated with imbalanced blood sugar.

Brown Rice : A more easily digestible option compared to white rice, it has a lower glycemic index (Needs to study the local varieties of Brown Rice in detail). Eat this rice in moderation.

Oats : High in fiber and helpful in controlling blood sugar level.

Millets (Ragi, Bajra) : Good sources of fiber, and considered grounding for Vata dosha.

Legumes and Pulses: These are rich in protein and fiber, which helps slow the release of sugars into the bloodstream. Pulses commonly recommended include:

Mung Beans : Highly recommended for balancing all doshas, especially helpful for Kapha and Pitta types.
Lentils (Masoor Dal) : They help stabilize blood sugar levels and support digestion. Use it at moderate level.
Chickpeas (Garbanzo Beans) : Included for maintaining steady energy levels and helping balance blood sugar.

4. Lifestyle Changes

Regular physical activity, stress management, and adequate sleep are crucial in managing metabolic disorder effectively.

5. Ayurvedic Guidelines

A. Avoid Eating Late at Night : Eating late at night or snacking before bed can disturb the natural metabolic processes and contribute to sugar imbalances.

B. Mindful Eating : Eat slowly, chew your food properly, and be mindful of portion sizes. This supports optimal digestion and helps prevent overeating, which can destabilize blood sugar levels.

C. Herbs to Support Blood Sugar : Certain herbs are known to help maintain balanced sugar levels, such as:

C1. Guduchi : Known for supporting healthy blood sugar levels.

C2. Bitter Gourd (Karela) : Often used in Ayurvedic medicine to manage sugar levels.

C3 Fenugreek : Effective for improving glucose metabolism and controlling sugar spikes (Fenugreek should be avoided in those who are pregnant or breastfeeding).

Studies are conducted every time hence consult Ayurveda Expert for the recommendations.