Carbohydrates - simple and complex. Which carbohydrates to avoid on a diet?

Carbohydrates constitute a group of compounds that are the basis of the human diet. They are the fuel necessary for the functioning of our body. These compounds differ in structure, source of origin and influence on our body. What carbohydrates are the healthiest? What carbohydrates to avoid? You will learn this from the article.

WHAT ARE CARBOHYDRATES?

Carbohydrates, also called sugars and saccharides, are organic compounds consisting of carbon, hydrogen and oxygen. They are a source of energy for humans, and 1 g of carbohydrates provides 4 kcal. Energy is used for the work of internal organs, physical activity, maintaining body temperature.

Digestion of carbohydrates leads to their breakdown into easily absorbable molecules (monosaccharides). In the liver, they are converted to glucose, which is currently used as a source of energy, especially for the brain, spinal cord and erythrocytes. The level of glucose in the blood is kept constant thanks to hormones, and its excess can be partly stored as glycogen in the liver and muscles.

BREAKDOWN OF CARBOHYDRATES

Taking into account the structure of carbohydrates (number of carbon atoms in a molecule), we distinguish:

simple carbohydrates (e.g. glucose, fructose, galactose, mannose),
complex carbohydrates (disaccharides, oligosaccharides and polysaccharides).

Simple carbohydrates can be found naturally in fruits, vegetables, and honey. They also include the so-called added sugars, such as white and brown sugar used for sweetening, molasses and syrups (e.g. glucose-fructose).

Products containing complex carbohydrates are primarily cereal products, i.e. flours, groats, pasta, bread and vegetables, in particular dry legumes.

WHAT CARBOHYDRATES TO AVOID?

Digesting simple carbohydrates is easier than complex carbohydrates, therefore they are absorbed into the bloodstream faster. This causes a rapid rise in blood glucose. To lower its concentration to physiological standards, the body produces larger amounts of insulin, which lowers the level of glucose. Consuming simple sugars causes rapid fluctuations in blood glucose, which causes us to lose energy and feel hungry shortly after eating. The syntax is to reach for the next meal, which causes us to consume more calories.

HOW MANY CARBOHYDRATES DO YOU EAT PER DAY?

The demand for carbohydrates is individual. It depends on the parameters of our body and the degree of physical activity. Carbohydrates usually cover 45-65% of daily energy needs. Larger amounts will be suitable for people who practice sports intensively, and lower amounts, e.g. for people with overweight, obesity and glycemic disorders.

For health and appearance, not only the amount of carbohydrates is important, but also the daily energy value of the diet. If you consume more calories than you need, the excess energy consumed will be stored as fat.

DIET WITHOUT CARBOHYDRATES

In recent years, low-carbohydrate diets, based on a small amount of this ingredient, have become increasingly popular. They result in the development of ketosis, during which the body draws energy from ketone bodies formed as a result of incomplete burning of fats. Many people use this diet to lose weight. However, it is worth remembering that composing such a diet on your own is difficult and may have negative health consequences.

CARBOHYDRATES IN THE DIET

Proper selection of carbohydrates in the diet is one of the key elements of maintaining health and a beautiful figure. Nutritionists from the Sofra Health Institute create diets based on optimal sources of macronutrients. The basis of such healthy diets are vegetables, wholegrain cereal products that have not been purified in the technological process and dry legumes (peas, beans, lentils, soybeans).

Of course, the menu may also include products naturally containing simple carbohydrates, such as fruit. However, they should not dominate among carbohydrate products. In addition, it is worth combining them with food that provides dietary fibre, protein and fatty acids. Thanks to this, a given meal is absorbed more slowly, which prevents rapid fluctuations in blood sugar levels.