Carbohydrate food - we need only useful energy! Carbohydrates

All carbohydrates are divided into two main groups:

Digestible carbohydrates (monosaccharides, oligosaccharides and polysaccharides)

1. Monosaccharides (simple carbohydrates):

• glucose is a structural unit from which the most important polysaccharides are built. It is rapidly absorbed in the gastrointestinal tract and enters the blood, and then into the cells of various organs and tissues, where it is involved in the oxidation process. It is the level of glucose that determines the compensation for diabetes mellitus;
• fructose - is included together with glucose in the composition of sucrose. But the enzymes involved in the utilization of fructose do not require insulin for their activity, which is the reason for its better tolerance by patients with diabetes mellitus;
• Galactose enters the body as part of lactose and hemicellulose. Most of it is converted in the liver into glucose;

2. Oligosaccharides - built from 2-10 monosaccharide residues, and the most important are:

• sucrose (cane sugar) - broken down in the intestine to glucose and fructose;
• lactose (milk sugar) - the main carbohydrate of milk and dairy products;
• maltose (malt sugar) - occurs in free form in honey, malt, beer, molasses, and is also an intermediate product of the breakdown of starch and glycogen.

All of the carbohydrates listed above have received the common name "sugar" for their taste. But if we take a solution of sucrose as 100%, then the sweetness of a solution of the same concentration of fructose will be 173%, and glucose - only 81%;

Glucose, fructose and sucrose content in some fruits and vegetables (g/100 g edible portion)

3. Polysaccharides - macromolecular compounds consisting of a large number of monosaccharide residues:

• starch - is the main carbohydrate of the diet, the source of which is potatoes, cereals and their processed products. It does not occur in its pure form in the human body;
• glycogen is the reserve carbohydrate of animal tissues. With an excess intake of carbohydrates in the body, some of them turn into glycogen and form a depot (liver, skeletal muscles), from where, if necessary, the body takes glucose to implement various physiological functions. Glycogen plays an important role in the regulation of blood sugar.

Indigestible or indigestible polysaccharides

The most important of them are:

• cellulose (fiber);
• hemicellulose;
• pectin substances.

This group is grouped under the term "plant or dietary fibers", which form an integral part of the cellular skeleton and the protective substance of the nutrient tissue of fruits, leaves, green parts of the stem and roots. They are not processed in the intestines, and therefore do not serve as a source of energy. The main role of plant fibers is in the formation of fecal masses, stimulation of intestinal peristalsis and regulation of its motor function, contributing to the removal of foreign substances and products of incomplete decay from the body. Their lack in the diet is one of the most common causes of constipation with subsequent development of intestinal diseases.

There is also a carbohydrate replacement table: 50 g of rye bread = 40 g of oatmeal = 34 g of crackers = 120 g of winter potatoes = 130 g of grapes = 20 g of sugar = 30 g of honey.

B.E. Pomanovskiy

"Carbohydrate groups" and other articles from the section

What food makes you personally happy? Let me guess: a light fruit and yoghurt cake with fragrant tea or an airy Raffaello gifted to your loved ones? Or maybe you are one of those who like to eat morning oatmeal with a handful of dried fruits, and dine on expensive Italian pasta with seafood and cheese? If you recognize yourself somewhere, then this article will definitely be useful for you, since today we will talk about your favorite products, or rather, one category of products, which is called CARBOHYDRATES. Of course, you are already "advanced" in matters of proper nutrition and already know a lot, but, as they say, "repetition is the mother of learning." Today we will take a closer look at what is simple and complex carbohydrates; what are the functions of carbohydrates in our body, and why we need them at all; what kind carbohydrates for weight loss preferred and why? I really hope that after reading this article, many of you will reconsider your diet and understand that excessive carbohydrate intake, as well as insufficient, can cause many health problems.

Well, I propose to start with the basics and find out what carbohydrates are and what functions they have for a person?

Carbohydrates and their functions

Carbohydrates are an extensive class of organic compounds that are the main source of energy for many living organisms on the planet, including humans. Sources of carbohydrates are mainly plant foods (cereals, plants, vegetables and fruits), since it is plants that are involved in the processes of photosynthesis, during which carbohydrates are formed, but small amounts of carbohydrates are also contained in protein products - fish, meat and dairy products.

So, what are the functions of carbohydrates in the human body?

I will not list all the functions, I will name only the main ones that are of the greatest interest to us.

1. Of course, this energy function. When consuming 1 g of carbohydrates, 4 kcal of energy is released.
2. Reserve– carbohydrates can be stored in the human body as glycogen and, under the right conditions, used as energy (see point 1)
3. Protective- being in the liver, carbohydrates help it neutralize poisonous and toxic substances that have entered the body from the outside.
4. Plastic- are part of the molecules, and are also stored in the form of nutrient reserves.
5. Regulatory- regulate the osmotic pressure of the blood.
6. Antidepressant Carbohydrates can trigger the release of serotonin, the feel-good hormone.

Lack of carbohydrates: consequences

For those involved in sports, the main function is energy. It is thanks to her that we can be active, after a hard day's work we can go to the gym, work out there for an hour and a half, and then come home and cook dinner for the whole family. If there were no carbohydrates in our diet, then all people would walk like zombies, barely moving their legs, but at the same time they would be angry, like dogs, ready at any moment to pounce on the first victim that came across and tear it to pieces. If you have ever sat on or adhered to, then you probably understand what I am talking about. On those days when carbohydrates in the diet are less than 15% of the daily intake of BJU (on average, this<60-50 г углеводов в день), в организме человека начинают происходить удивительные вещи:

- the mood falls "below the plinth";

- there is lethargy and fatigue in the whole body;

- productivity drops

- human energy resources are reduced;

- mental and thought processes slow down;

- some have a drowsy melancholic mood, while others, on the contrary, are aggressive and nervous.

All these signs are the consequences of insufficient carbohydrate intake. If you've never experienced these effects, then a) you've never lost weight on extreme diets (which is a very good thing) and b) you're eating as much carbs as you want and don't give a damn about your weight. If you have referred yourself to b-categories, then, most likely, there is such a problem in your diet as an OVEREXCESS OF CARBOHYDRATES. And now we will dwell on this issue in more detail.

Where are carbohydrates stored?

I don't think it's a secret to anyone right now. carbohydrates for weight loss you need to be extremely careful, they can greatly inhibit the process of fat burning due to their unique ability to be stored in reserve in the form of fat. The fact is that any food entering our body must be processed and assimilated, and the energy released at the same time must go to the energy costs of the body. If you eat too much food at one time, then most of it will go to the fat depot. If we talk about carbohydrates, then only 5% of carbohydrates will be burned for the current needs of the body (for supplying cells with energy, the work of the brain, heart and other organs and systems), another 5% will be stored in the form of glycogen in the liver and muscle tissue, and the remaining 90% will go in FAT! And believe me, hoarding and simple and complex carbohydrates according to this scheme, it happens EVERY TIME when you sit in front of the computer and drink tea with sweets or at 10 pm you decide to have buckwheat with milk for dinner.

At this moment, your body does not need energy, which means that calorie burning will not occur! What for? - after all, you sit exactly on a chair, spending a minimum amount of energy on this process. It turns out that your body has nowhere to spend the energy received from carbohydrates ... There is only one way out - to send all the carbohydrates received to the fat depot for storage until "better" times.

 A short digression into history

Previously, our ancient ancestors did not have such an abundance of refined carbohydrates in the form of flour products, industrial confectionery, sugary products and other sources of fast carbohydrates, and the consumption of starchy foods such as potatoes, legumes and cereals was a small part of their daily diet. The basis of the diet of the first people was mainly animal protein, and a little later, with the development of gathering, the diet was enriched with root crops, plants and berries. Why am I telling all this? And to the fact that our body has changed little since that time, and our needs for simple and complex carbohydrates remained the same as millions of years ago. Yes, people have become more developed compared to the primitive people of the Stone Age, this is a fact, but the body's needs for carbohydrates have not increased, but rather DECREASED due to more sedentary and less active lifestyle.

But who thinks about it? I think there are few such people. And all because at every step, in every store and stall, wonderful carbohydrates in the form of various sweets look at us - how can you resist them ???

An excess of carbohydrates: consequences

The main function of carbohydrates is to give us energy with which we can lead a normal active lifestyle. But when there are too many carbohydrates in the human diet, this is where the problems begin, the main of which are:

- overweight/obesity;

- violation of carbohydrate metabolism in the body;

- development of atherosclerosis;

- diseases of the gastrointestinal tract: diarrhea, malabsorption of nutrients, dysbacteriosis, intestinal dysbiosis, the development of pathogenic microflora in the intestine, etc.)

- metabolic and hormonal disorders: sleep disturbances, frequent headaches, irritability, fatigue, memory impairment, etc.

- weakening of the immune system;

- the development of resistance (insensitivity) to insulin, which can lead to the development of diabetes mellitus.

These are far from all the negative consequences of an excess of carbohydrates, there are MUCH more of them, and all of them can manifest themselves at any time if you do not stop consuming carbohydrate foods in large quantities.

Of course, few people think about bowel disease or sleep disturbance when they eat their favorite dessert, this is obvious. Most people, until they are faced with some kind of serious disease face to face and necessarily already in an acute form, no one will think in advance to take care of their health and reconsider their diet, such is our essence, unfortunately ...

But what are the optimal consumption rates simple and complex carbohydrates? Since few carbohydrates are bad, and a lot is also bad, then how to find this “golden mean” when everyone will be fine?

Simple and complex carbohydrates

When we talk about carbohydrates, we need to understand that there are two types of carbohydrates - these are simple and complex carbohydrates. Their main difference is the indicator. Simple carbohydrates basically all have a high glycemic index and consist of mono- and disaccharides, while complex carbohydrates have an average and low GI and contain poly- and oligosaccharides.

 For reference:

The glycemic index is a measure of the digestibility of carbohydrates. The higher the GI of a product, the faster the carbohydrates from that product will be absorbed by the body, and the faster the blood sugar level will rise. And with a sharp increase in blood sugar levels, the pancreas reacts with a powerful release of insulin, which instantly distributes this sugar to the cells of our body, and if they do not need this sugar, then insulin sends it to adipose tissue, which takes everything with great pleasure and willingness. what they offer her.

To make it clearer, let's look at the example of products, which carbs are fast and which are slow.

simple carbohydrates

simple carbohydrates divided into monosaccharides and disaccharides. Monosaccharides consist of one sugar group - glucose, fructose and galactose, and disaccharides consist of two molecules of simple sugars - sucrose, maltose and lactose, which always include glucose.

1. Glucose It is the main source of energy for the body and nutrition of our brain. Glucose is involved in the storage of glycogen, which is nothing more than a polymer of glucose and is also used by the body as fuel throughout the day and during strength training.

Foods rich in glucose:

- carrot;

- gingerbread;

- dates;

- jam;

- corn;

- sweet cherry.

2. Galactose- This is a molecule that is part of lactose, but does not occur in its free form.

3. Fructose is a natural sugar. Most fructose in these fruits:

- Strawberry;

- bananas;

Although fructose is a natural sugar, this does not make it completely harmless. You can read more about the mechanism of action of fructose in this article:

Monosaccharides are followed by disaccharides, which already consist of two molecules of the sugar group.

4. Sucrose is a compound of glucose and fructose. Foods rich in sucrose:

- jam;

5. Lactose contains one molecule of glucose and one molecule of galactose. Dairy products are mainly rich in lactose, which is why dairy products should be eaten in very limited quantities when losing weight, since lactose tends to cause fermentation in the intestines and edema.

Foods rich in lactose:

- milk;

- cottage cheese;

- milk;

- ryazhenka;

6. Maltose are two molecules of glucose. There are a lot of maltose in such products:

- marmalade;

- molasses (starch, caramel, beet, etc.);

- ice cream;

So, the main thing that you should remember about simple carbohydrates is that simple carbohydrates quickly increase the concentration of glucose in the blood, for this the pancreas produces the hormone insulin, and all the cells of the body immediately open up to absorb glucose. If you are not moving at this moment, but sitting still, then all glucose is not used by cells, but goes straight to the fat depot! If you move (walk, swim, run, dance), then the energy received from carbohydrates will be burned to cover the current energy consumption of the body.

Therefore, we remember rule number 1:

IF YOU WANT TO EAT SIMPLE CARBOHYDRATES AND NOT GET FAT, THEN YOU NEED TO MOVE!!!

Simple carbohydrates per day

The amount of simple carbohydrates per day should be no more than 30% of the total amount of carbohydrates eaten.

For example, your daily carbohydrate intake is 140 g. , then simple carbohydrates account for 42 g. So many simple carbohydrates contain:

- 1 persimmon;

- 2 large apples;

- 2 medium oranges;

- 2 pears;

- 500 g of cherries;

- 600 g strawberries;

- 90 g dried apricots;

- 80 g of raisins;

- 50 g dates;

- 30 g honey (2 tablespoons)

Complex carbohydrates

Complex carbohydrates are starch, which is found mainly in cereals and legumes, and fiber, which is the basis of all vegetables and fruits.

1. Starch and the process of its assimilation

Some foods have a lot of starch, which is why they have a high GI, while others have less, which makes them slower carbohydrates that are digested for a long time, and blood sugar rises over time.

Among the "insidious" complex carbohydrates is white rice, it contains as much as 80% starch !!! For comparison, in oatmeal, the starch content is 50%, in - 45%, in wheat flour - 74%, in pasta - 70%, in buckwheat - 60%, in lentils and pearl barley - 40%. That is, it turns out that rice theoretically belongs to slow carbohydrates, since it contains starch polysaccharide, but in practice it behaves like a fast carbohydrate, due to the excessively high content of this very starch.

What explains this mechanism?

The fact is that when swelling, one starch molecule attracts from 10 to 100 water molecules. And the more the molecule is watered, the more AVAILABLE it becomes for the body! This is due to the enzyme amylase, which breaks down starch. Amylase acts only in the aqueous phase, and if the starch molecule is well hydrolyzed (smelled), then amylase penetrates into it very quickly, and starch is actively decomposed into glucose molecules, hence the blood glucose level rises rapidly. That is: the more hydrolyzed the starch, the higher the GI of the cereal, and the faster the sugar enters the bloodstream, causing the release of insulin.

Personally, I don’t know people who eat white rice steamed (unlike oatmeal and buckwheat), usually it’s all simmered for 30-40 minutes, which means that the starch molecules that rice contains are watered very much, which makes this carbohydrate quickly available, and therefore fat deposition is more likely.

From this we can conclude that for each cereal, depending on the method of its preparation, the glycemic index changes. For example, let's take oatmeal and consider its glycemic index depending on different cooking methods.

Option number 1 Oatmeal soaked overnight has the lowest GI (less than 50)

Option number 2 Oatmeal soaked overnight and brought to a boil in the morning and immediately removed from heat has a GI of just over 50.

Option number 3 Flattened oatmeal soaked in boiling water for 5 minutes has an even lower GI than option #1.

Option number 4 Boiled oatmeal in milk for 5-10 minutes has a high GI (about 60)

Option number 5 Cooked oatmeal with sugar/honey/syrup has a GI of 100, just like sugar.

Option number 6 Oatmeal, which is part of the pie or pancakes, has a GI of over 100.

From this we can conclude: all complex carbohydrates can turn into fast depending on the:

1) cooking method - the more time the cereal is under the influence of high temperatures (cooking, stewing, baking, frying), the faster the hydrolysis (watering) of starch occurs, and the more quickly it becomes available.

2) adding other products (honey, sugar, milk, etc.) - if you add any ingredient to your cereal, the glycemic index of which is higher than that of this cereal, then you automatically turn your slow carbohydrate into a fast one.

So remember rule number 2:

IF YOU WANT TO BE SLIM, THEN MINIMUM HEAT TREATMENT OF ALL COMPLEX CARBOHYDRATES!

The same goes for vegetables: if you are boiling/stewing vegetables, then do not keep them in water for too long.

Sources of complex carbohydrates containing starch:

Tab. 1 Starch-containing products (starch content in % per 100 g)

Daily intake of starchy foods

Complex carbohydrates should account for about 40% of the daily value of all carbohydrates.

40% of 140 g = 56 g. So, on average, you should eat about 56 g of starchy carbohydrates per day if your total carbohydrate intake is 140 g.

56 g of complex carbohydrates are found in:

- 85 g of dry oatmeal;

- 270 g of boiled brown rice;

- 285 g of boiled beans;

- 330 g of buckwheat porridge.

2. Fiber and the mechanism of its assimilation

Fiber is mainly found in vegetables and fruits. If we talk about complex carbohydrates, then we will still have in mind only vegetables, since their sugar content is ten times less than in fruits. Fiber is not absorbed by the body, and therefore passes through the entire gastrointestinal tract in transit, clearing it of various debris and toxins. Fiber is a very important component of a healthy and proper diet, so its presence in a person's daily diet is essential. The norm of fiber per day ranges from 20 to 45 grams. To gain your daily fiber intake, you need to consume an average of 500 to 1 kg of fresh or stewed vegetables per day + 150-200 grams of cereals rich in fiber (oatmeal, buckwheat, pearl barley, legumes).

Sources of fiber:

- low GI vegetables are preferable: cucumbers, all types of cabbage, asparagus, green beans, radishes, zucchini, greens, etc.

- less vegetables with an average GI: tomatoes, peas, bell peppers, mushrooms.

Daily fiber intake

Fiber, as well as simple carbohydrates, should account for 30% of the total amount of carbohydrates eaten per day.

30% of 140 g = 42 g.

42 grams of fiber is found in:

- 4 medium avocados;

- 10 bananas;

- 8 medium apples;

- 100 g of bran;

- 1.5 kg of broccoli or white cabbage;

- 1.6 kg of apples;

- 500 g of peanuts.

Now let's look at how to calculate these very GENERAL daily grams of all carbohydrates.

Table 2 shows the number of calories and the amount of total carbohydrates per day, depending on your lifestyle (sedentary, moderately active, very active). These norms are designed for a low-carbohydrate diet that is suitable for endomorph girls whose goal is to reduce the fat component.

Tab. 2 Low-Carb Corrective Diet: Calorie Maintenance and Recommended Carbohydrate Intake

For example, a girl weighing 69 kg wants to lose 5 kg, while she has a sedentary job and leads a sedentary lifestyle. Opposite her weight (we take the closest value of 68 kg), there is a figure of 98 g. That is, it turns out that in order to keep her weight normal, not to gain weight and not lose weight, she needs to consume 98 g per day simple and complex carbohydrates. And in order to, she must adhere to the norms of carbohydrate intake according to the desired weight - in her case it is 91 g, which correspond to 64 kg.

This is with regard to the low-carbohydrate diet, which is suitable for girls with a predisposition to be overweight.

If you have already lost weight and want to consolidate this result by keeping your weight at one level, then a moderately carbohydrate diet is suitable for you, where there will be completely different indicators and carbohydrate consumption rates (Table 3).

Tab. 3 Moderate Carbohydrate Diet: Calorie Maintenance and Recommended Carbohydrate Intake

The column "carbohydrates" is divided into 2 columns - 33% and 40%. The first column shows the lower limit of carbohydrate intake, and the second - the upper limit. Here you simply choose the value that is opposite your current weight and stick to it - it's very simple.

Timing of carb intake

Both simple and complex carbohydrates give the body energy. We usually need energy in the morning. Morning and lunch time are the most active hours for many people, which is why we need a lot of energy during the day. By evening, the energy consumption of our body decreases, and metabolism slows down. This happens in 90% of people who work and stay awake during the daytime, with the exception of people who study or work in the evening, as well as ectomorph people, their metabolism and biological clock are slightly different from ours. But if you do not belong to the second group, then your metabolism in the evening is always lower than in the daytime, this has long been a proven and well-known fact. It is for this reason that all nutritionists and nutritionists recommend consuming ALL carbohydrates - both simple and complex - in the first half of the day, until about 16-00.

If you have a good metabolism, and, on the contrary, you are difficult to gain weight, then you can eat carbohydrates even for dinner.

What do you combine simple and complex carbohydrates with?

We already know that the rate of absorption of slow carbohydrates depends on the method of preparation, as well as on the combination of them with other foods, the same applies to fast carbohydrates. In order for food to be properly digested and not cause disturbances in the digestive processes, you need to know what is best combined with simple and complex carbohydrates.

1. Oatmeal is best boiled / steamed not with milk, but with water. Due to the fact that it is very high (AI of milk - 90), when they enter the body, a powerful release of insulin occurs, which sends all the carbohydrates eaten (this is milk sugar lactose contained in milk and starch from oatmeal) straight into the fat depot . The same applies to the beloved by many buckwheat porridge with milk. From a complex carbohydrate, the addition of milk makes it simple and quickly digestible. That is why the combination "complex carbs + dairy products" is UNACCEPTABLE for either weight loss or weight maintenance. The exception is mass recruitment. If, on the contrary, you have a naturally thin physique, and it is difficult for you to gain weight, then porridge with milk is your savior.

1. themselves simple and complex carbohydrates they fit together well, you just need to do it right. For all those who love the sweet version of oatmeal in the morning, note: oatmeal is best combined with an apple or berries (strawberries, raspberries, currants) and never eat oatmeal with ORANGE, GRAPEFRUIT, TANGARINES and PINEAPPLE! These fruits contain a lot of citric acid, which actually stops the digestion of oatmeal starch! Such a breakfast will ferment in your intestines for a long time, causing bloating, gas formation, diarrhea and other unpleasant consequences, including vomiting. I felt all of them on myself when I lived in Thailand and ate oatmeal with pineapple in the morning. This went on day after day for 6 months. And all these six months I had problems with my gastrointestinal tract ... I don’t wish anyone what I felt almost every day: sharp cutting pains in the abdomen, flatulence, diarrhea, etc., but at that moment I didn’t understand why I was so reaction. Of course, I had a hunch that it was pineapple that had such an effect on me, but I didn’t want to realize this, because I love pineapples very much and before leaving home I wanted to eat them for several years in advance))) So you know: citrus fruits go very poorly with favorite cereals, and if you like to eat sweet cereal, then choose safe fruits with a small amount of citric acid for this.

1. simple carbohydrates in the form of sweet fruits or dried fruits, it is better not to use it with cottage cheese, since cottage cheese is a complex protein, and it is highly undesirable to combine protein foods with simple sugars. If you add a banana, dates, melon to cottage cheese, then this sweet curd-fruit mass will begin to ferment in the intestines and interfere with the absorption of all useful micro- and macro-nutrients. Cottage cheese goes well with fiber, herbs and vegetable fats (nuts, avocados,).
2. Fiber, which is found in vegetables, goes well with both complex carbohydrates and simple ones, and even better with proteins. So vegetables can be eaten with cereals, and with meat, and with dairy products. Only it is better to give preference to low-starchy vegetables that have a low glycemic index.

Now you know how and with what it is better to combine simple and complex carbohydrates, and if you remember these four rules, then you will never have problems with digestion, and your weight loss process will go much more efficiently.

Well, now let's summarize all of the above:

— complex and simple carbohydrates should be consumed in optimal amounts daily! For weight loss, the rate of carbohydrates should be 20-25% of the daily calorie intake, to maintain normal weight - 33-40%.

- for normal digestion, you need to properly combine carbohydrates with other products: simple carbohydrates in the form of fiber go well with complex carbohydrates and proteins; cereals can be combined with unsweetened fruits and berries (apple, kiwi, raspberry); it is undesirable to combine fruit with proteins (cottage cheese with fruit is a bad combination).

- it is best not to cook porridge, but steam it, or cook it for a short time (15-20 minutes).

- Give preference to fruits and vegetables with a low glycemic index, they do not cause a sharp rise in blood sugar and are absorbed more slowly by the body.

— simple and complex carbohydrates Eat in the following proportion: 20-30% simple carbohydrates, 30% fiber and 40-50% complex carbohydrates.

I hope these tips will help you properly distribute carbohydrates throughout the day, get the most benefit from eating carbohydrates without harm to your figure and health. Simple and complex carbohydrates can be both your friends and enemies, it all depends on their number in your daily diet. And I wish you to find this golden mean that will bring you closer to your goal!

Sincerely yours, Yaneliya Skripnik!

Carbohydrates are organic compounds containing carbonyl and hydroxyl groups of atoms that occupy the dry matter in the plant body. approximately 75%, and in animals and humans up to 20-25%.

What do they give and why are they so important for a person?

It is an important source of energy, one of the important components for a strong immune response, as well as the material from which other vital reactions and metabolites eventually come out.

Scientifically proven that people who eat enough carbohydrates are able to respond quickly and function well brain activity. One cannot but agree that in conditions of cold or exhausting physical work this is a real lifeline in the form of fat reserves.

What should be accepted as truth?

To do this, it is worth understanding the types of carbohydrates and which foods should be excluded from the diet, and on which foods, on the contrary, you should pay all your attention.

Initially, carbohydrates can be divided into:

• monosaccharides (for example, the well-known glucose and fructose),
• oligosaccharides (eg sucrose),
• polysaccharides (eg starch and cellulose).

All of them are different in their chemical structure, as well as in the reaction in the body. The first group is called simple sugars, it is she who has a sweet taste and is evil for the figure.

Once in the blood, glucose is consumed by 6 g every 15 minutes, i.e. if you consume it in large quantities, then it will be included in fat metabolism and put off "for later." Nature is designed to control these processes. A hormone called insulin, “born” by the pancreas, lowers it, sending it to fat, while glucagon, on the contrary, raises its level.

When a person consumes a simple carbohydrate, then in a short time, the glucose level rises sharply and simply.

The body, as originally intended, immediately sends insulin to help. It helps sugar convert twice as much fat, and the brain perceives a small amount of glucose as hunger signals, and the person wants to eat again.

If such nutrition is repeated from time to time, then the metabolism adapts to this pattern, secretes a large amount of the hormone, which in excess leads to problems with blood vessels and faster skin aging, and the pancreas begins to deplete and leads to such a disease as. As the saying goes, we are what we eat.

As a result, this vicious cycle begins to cause a kind of addiction and a person will need specialized help in order to return to a healthy lifestyle. Simple carbohydrates lead to uncontrolled bouts of hunger, apathy, fatigue, bad mood, if you do not eat something sweet, a disturbed sleep pattern.

What foods are classified as simple carbohydrates?

Here is a list of foods that contain simple carbohydrates:

• bakery products: rolls, bread, biscuits, pies, cookies;
• sugar and honey;
• all factory sweets;
• fruits and vegetables that are distinguished by increased sweetness (grapes, banana, tomato, pumpkin, sweet potato, etc.);
• cereals: rice (only white), corn flakes, semolina;
• carbonated drinks, purchased juices;
• fast food product, fast food.

Complex carbohydrateswhen ingested with food, act differently. Their chemical formula is much more complicated. Because of this, it takes more time and energy to split it. Complex carbohydrates cannot raise glucose levels so quickly, insulin production does not exceed the norm, which means there is no continuous stressful processing into fat. Cells feed on energy, and the feeling of hunger does not come through 15-20 minutes but only after 2-3 hours.

Insoluble fiber helps the process, which normalizes digestion in the intestines and prevents sugar from being absorbed into the blood so quickly. It easily fills the stomach, so the feeling of satiety is prolonged. Sources of fiber are vegetables, herbs and bran. It can be purchased separately at the pharmacy in the form of teas or tablets, but only according to the doctor's indications to regulate metabolism and lose body weight.

If there is a fraction every 3 hours, then the metabolism will be accelerated, stress hormones will not be postponed “for later” and the weight will remain normal.

Products rich in complex carbohydrates

Foods rich in complex carbohydrates:

• legumes;
• cereal crops;
• all types of mushrooms;
• unsweetened fruits and vegetables;
• bread and pasta, which are made only from durum wheat;
• grain with a minimum amount of processing (for example, embryos).

Starch can be extracted from potatoes, beans and various cereals.

In addition to the fact that complex carbohydrates do not lead to excess body fat, do not wear out the body and do not destroy blood vessels, you can also add the benefits of trace elements and vitamins obtained with them.

Also an important aspect is glycemic index.

What is it - glycemia is usually called the amount of glucose that is in the blood at the moment. Normal on an empty stomach is about a gram.

The glycemic index is the value of what indicators glucose will acquire when consuming a particular product per unit of time. From the above, it follows that the value of such an index for simple carbohydrates will be significantly higher than for complex ones. And foods with a high glycemic index are like a red rag to a bull for insulin. Therefore, the diet should not contain food that exceeds 60-65 in terms of its indicators.

Table of high GI foods:

Low GI Foods

Do not forget about the amount of food eaten. In terms of calories, the daily diet should range from 1800-2100 without physical exertion and plus 200-300 calories for sports for girls and 2500-2600 for guys, respectively.

By weight, carbohydrates should be up to 70 grams to reduce the current weight, or up to 200 grams to maintain the body at a constant weight per day. It is ideal to choose the amount of complex carbohydrates required by calculating the weight of a person (we exclude simple ones altogether).

Carbohydrates are one of the most important elements necessary to maintain the optimal state of the human body. These are the main suppliers of energy, consisting of carbon, hydrogen and oxygen. They are found mainly in plant products, namely sugars, baked goods, whole grains and cereals, potatoes, fiber (vegetables, fruits). It is a mistake to assume that dairy and other predominantly protein products do not contain carbohydrates. For example, milk also contains carbohydrates. They are milk sugar - lactose. From this article, you will learn which groups carbohydrates are divided into, examples and differences between these carbohydrates, and you will also be able to understand how to calculate their required daily intake.

The main groups of carbohydrates

So, now let's figure out what groups carbohydrates are divided into. Experts distinguish 3 main groups of carbohydrates: monosaccharides, disaccharides and polysaccharides. To understand their differences, consider each group in more detail.

• Monosaccharides are also simple sugars. They are found in large quantities in (glucose), fruit sugar (fructose), etc. Monosugars are perfectly soluble in the liquid, giving it a sweet aftertaste.
• Disaccharides are a group of carbohydrates that are broken down into two monosaccharides. They also completely dissolve in water and have a sweet taste.
• Polysaccharides are the last group, which are insoluble in liquids, do not have a pronounced taste and consist of many monosaccharides. Simply put, these are glucose polymers: we all know starch cellulose (plant cell wall), glycogens (reserve carbohydrate of fungi, as well as animals), chitin, peptidoglycan (murein).

What group of carbohydrates does the human body need most?

Considering the question of which groups carbohydrates are divided into, it is worth noting that most of them are contained in plant products. They include a huge amount of vitamins and nutrients, so carbohydrates must be present in the daily diet of every person leading a healthy and active lifestyle. To provide the body with these substances, it is necessary to consume as many grains as possible (cereals, bread, bread, etc.), vegetables and fruits.

Glucose, i.e. regular sugar is a particularly useful component for humans, since it has a beneficial effect on mental activity. These sugars are almost instantly absorbed into the blood during digestion, which helps to increase insulin levels. At this time, a person experiences joy and euphoria, so sugar is considered to be a drug that, if consumed in excess, causes addiction and negatively affects overall health. That is why the intake of sugar into the body should be controlled, but it cannot be completely abandoned, because it is glucose that is a reserve source of energy. In the body, it turns into glycogen and is deposited in the liver and muscles. At the moment of glycogen breakdown, muscle work is performed, therefore, it is necessary to constantly maintain its optimal amount in the body.

Norms for the use of carbohydrates

Since all groups of carbohydrates have their own characteristics, their consumption should be clearly dosed. For example, polysaccharides, unlike monosaccharides, must enter the body in larger quantities. In accordance with modern nutritional standards, carbohydrates should make up half of the daily diet, i.e. approximately 50% - 60%.

Calculation of the amount of carbohydrates necessary for life

Each group of people requires a different amount of energy. For example, for children aged 1 to 12 months, the physiological need for carbohydrates ranges from 13 grams per kilogram of weight, and one should not forget which groups the carbohydrates present in the child's diet are divided into. For adults aged 18 to 30 years, the daily rate of carbohydrates varies depending on the activity. So, for men and women engaged in mental work, the consumption rate is about 5 grams per 1 kilogram of weight. Therefore, at normal body weight, a healthy person needs about 300 grams of carbohydrates per day. This figure also varies by gender. If a person is mainly engaged in heavy physical labor or sports, then the following formula is used when calculating the carbohydrate rate: 8 grams per 1 kilogram of normal weight. Moreover, in this case, it also takes into account what groups the carbohydrates supplied with food are divided into. The above formulas allow you to calculate mainly the amount of complex carbohydrates - polysaccharides.

Approximate sugar intakes for specific groups of people

As for sugar, in its pure form it is sucrose (molecules of glucose and fructose). For an adult, only 10% of sugar from the number of calories consumed per day is considered optimal. To be precise, adult women need about 35-45 grams of pure sugar per day, while men have a higher figure - 45-50 grams. For those who are actively engaged in physical labor, the normal amount of sucrose ranges from 75 to 105 grams. These figures will allow a person to carry out activities and not experience a decline in strength and energy. As for dietary fiber (fiber), their amount should also be determined individually, taking into account gender, age, weight and activity level (at least 20 grams).

Thus, having determined into which three groups carbohydrates are divided and understanding their significance in the body, each person will be able to independently calculate their required amount for life and normal performance.

Carbohydrates are the main source of energy for our body. Whether we sleep or not, whether we work or rest, whether we are ill or healthy, our body continues to function.

The lion's share of the energy needed for its work comes to us from carbohydrates (50-60%). The energy exchange of the brain is carried out almost exclusively by glucose (grape sugar). Moreover, it is carbohydrates that contribute to the most complete oxidation of fats in the process of digestion.

Digested carbohydrates maintain a constant level of glucose in the blood. Glucose is stored as glycogen (animal starch) in liver and muscle cells.

Glycogen (animal starch) is the main storage carbohydrate found in the cells of the human body. This reserve supply of carbohydrates is consumed by the body as needed. Glycogen ensures the normal functioning of the liver, and the glucose produced during its breakdown enters the bloodstream and is consumed by body tissues.

The chemical composition of carbohydrates

If you remember the course of chemistry, then you can define carbohydrates: these are organic compounds of carbon, hydrogen and oxygen. They are divided into polysaccharides, disaccharides and monosaccharides. Disaccharides and monosaccharides have a sweet taste and are soluble in water.

Monosaccharides are:

• fructose;
• glucose - grape sugar (or dextrose);
• galactose;
• mannose.

Two molecules of monosaccharides form disaccharides:

• lactose - a compound of glucose and galactose, found in milk and dairy products;
• sucrose - a compound of fructose and glucose, found in beets or sugar cane;
• Maltose is a malt sugar produced in sprouted grains.

Polysaccharides, unlike monosaccharides and disaccharides, do not dissolve in water. It:

• starch, consisting of complex chains of glucose molecules, is found in cereals, bread, pasta, potatoes, legumes;
• glycogen deposited in living cells of the liver and muscles of animals;
• fiber or cellulose, which enhances bile secretion and secretory activity of the intestinal glands, stimulates the excretion of cholesterol from the body, activates the motor activity of the intestines and contributes to the rapid emptying of the stomach. When the cells are split by intestinal bacteria, substances are produced that neutralize the putrefactive processes that inevitably occur when proteins are consumed. Contained in cabbage, wholemeal bread, beets, radishes, wheat and oatmeal, radishes, legumes, bran;
• pectin substances that perform a protective function in the body. Due to their jelly-like consistency, they envelop the intestinal walls and prevent their mechanical and chemical damage, as well as bind putrefactive microflora and harmful chemical compounds that have entered the intestine (salts of various metals, lead, arsenic) and remove it all from the body. Contained in beets, apples, gooseberries;
• inulin, formed from chains of fructose molecules. Used as a sugar substitute in diabetes.

Why do our bodies need carbohydrates?

If a person receives a sufficient amount of carbohydrates from food, he feels alert and energetic. In addition to the fact that all carbohydrates are the main source of energy for the body, they are used for the synthesis of nucleic acids, lipids (cholesterol) and other important organic compounds.
Children especially need carbohydrates. In childhood, the child's diet should contain a sufficient amount of carbohydrates so that the baby has energy for active games.

It must be borne in mind that in the body the processes of metabolism of carbohydrates, fats and proteins are interconnected, and can be transformed within certain limits.

With insufficient consumption of carbohydrates with food, the body uses its energy reserves: fats, and then proteins. If there is little fiber in food, the removal of digestive waste is difficult, constipation occurs, which leads to self-poisoning of the body. With a pronounced deficiency of carbohydrates, protein consumption increases, fat metabolism becomes more difficult, ketone bodies appear - incompletely oxidized products of fat metabolism (because carbohydrates contribute to the complete oxidation of fats), acidosis may develop.

With excessive consumption of carbohydrates, especially easily digestible monosaccharides and disaccharides, unused energy reserves are converted into fat. Cholesterol synthesis increases, due to overvoltage, the mechanism for producing the hormone insulin breaks down, and metabolism is disturbed. The work of the cardiovascular system is disrupted. Obesity, diabetes, atherosclerosis and other diseases develop.