The role of simple and complex carbohydrates in the human body. Carbohydrates - function and importance for the body

Carbohydrates, which belong to the class of polyhydric alcohols, play an important role in human nutrition. They must be present in the diet of everyone, since it is these substances that fill the need for energy by 50 - 60%.

The value of carbohydrates for the body is extremely important, but do not forget that they are simple and complex. And if the first ones are mostly useful, then with the second ones you should be extremely careful.

The role of carbohydrates in human life

The value of carbohydrates lies in several functions that help men and women lead a normal life. The main of these functions are:

Energy. Due to the oxidation of the components, energy is released, which the body then uses to meet its needs. The value of carbohydrates in the diet is extremely important, because they give strength for the whole day.
Hydroosmotic. The value of carbohydrates in nutrition is very high, because it is thanks to them that magnesium, calcium ions, as well as water molecules are retained in the intercellular substance of a person.
Structural. Some of these substances are part of the connective tissues. And besides, together with proteins they are able to form enzymes, hormones and other compounds in the body.
Protective. The value of carbohydrates for the body is very important, because. some of them provide the strength of the walls of blood vessels, others are part of the lubricant that covers the human joints rubbing against each other, and others are present in the structure of the mucous membranes.
Cofactor. Certain types of substances in question are involved in the formation of enzymes responsible for blood clotting, and are also part of its plasma.

Thus, it is very difficult to overestimate the importance of carbohydrates in human life - men and women simply cannot do without them. However, in order for substances to be well absorbed, they must be taken in well-defined quantities.

Calculation of the norm of carbohydrates

The value of carbohydrates in human life is so high that it is almost impossible to live without them, so you need to know your consumption rate. As mentioned above, substances in this category can be simple and complex. The second group includes mainly various sugars. They are not useful, but in large quantities and are harmful to humans.

Therefore, try to ensure that the amount of sugar in your diet does not exceed 10% of its total calorie content. An exception can be made for themselves only by people engaged in heavy physical labor.

However, the consumption of simple carbohydrates should also be regulated. Remember that there are certain norms that every person must adhere to, regardless of whether he plays sports or not.

In particular, it is believed that young people should eat 5 g of carbohydrates per 1 kg of their body weight daily. And if a man or woman is involved in sports or hard physical labor, this value can be increased to 8 g.

It is undesirable to exceed the amount of carbohydrates, but it should not be reduced either. Indeed, otherwise, the body begins the breakdown of fats and proteins, which can, in the end, lead to intoxication. Therefore, if for some reason you want to switch to a low-carb diet, first consult your doctor.

The biological significance of carbohydrates for humans is very important, but in moderation. Reduce the amount of sugar and fiber in your diet gradually so as not to injure your body and help it get used to the new metabolism.

Proteins, fats and carbohydrates are the main sources of human energy. Proteins are responsible for the formation of organs, fats are responsible for the formation of cells and the protection of internal organs, but for some reason, many questions always arise with carbohydrates. And not every person knows the main role of carbohydrates in the human body. Are they necessary, and are they needed at all! Let's figure it out.

What are carbohydrates?

Carbohydrates are the so-called micronutrients - an important source of energy for healthy functioning and for the vital activity of the cells of our body. If we consider the daily diet of an average person, then most of it will be occupied by carbohydrates. So what is it?

Carbohydrates is a separate class of chemical compounds that are organic and have a common structural formula. This is from a scientific point of view.

In other words, carbohydrates are usually called molecules, compounds consisting of carbon, oxygen and hydrogen atoms.

This class of chemical compounds includes starch-containing and sugary substances. Depending on the composition, the basic structural formula of these vital elements changes, and accordingly, their functionality also changes.

Theoretically, carbohydrates are divided into:

simple - mono- and diasaccharides;
complex, which include polysaccharides.

The simple group includes:

glucose;
fructose;
galactose;
lactose;
sucrose;
maltose.

Usually, the sweet taste of these substances is quite simply determined in the composition of foods and dishes. They dissolve very quickly in water. Easily digested in the human body and quickly enrich it with energy.

The second group is carbohydrates such as starch, pectin, glycogen and fiber.

The function of carbohydrates in the human body

When these elements enter the human body through plant foods, they allow the release of energy, but this is far from the only role of these substances. In fact, the importance of carbohydrates in the human body is enormous.

The most important functions that carbohydrates perform:

Cleansing the gastrointestinal tract. Not all substances that are part of many foods and dishes are useful. Thanks to these elements, including fiber, self-cleansing occurs. Otherwise, intoxication would be possible.
Organ nutrition. Glucose, which is a simple carbohydrate, nourishes the tissues of the brain, heart muscle, and is also directly involved in the formation of glycogen - the main component for the stable functioning of the liver.
Immunity boost. Thanks to heparin, excessive blood clotting is prevented, and with the help of polysaccharides, the intestines are filled with all the necessary active substances that are sent to fight infections.
Construction material. The fact is that without these substances, the formation of certain types of cells in the human body is impossible. As an example, consider the synthesis of nucleic acids and the cell membrane.
Regulation of metabolic processes. The oxidation process can be accelerated or, conversely, slowed down, depending on the given weights.
Help in the process of splitting and assimilation of proteins and fats that enter the body with food.

In order for carbohydrates to help, and not harm our body, they must be consumed in moderation in order to prevent an excess of this substance.

An excess of carbohydrates - diseases and consequences

The main problem that a person may face in case of an excess of carbohydrates in his body is a disturbed metabolism. And with this violation, other processes are launched that adversely affect the state of health in general. Among them:

slowing down the process of splitting nutrients and substances;
hormonal disorders;
an increased level of fat deposition, which can be explained by the transition of carbohydrates into fat molecules;
the development or aggravation of diabetes mellitus, which occurs due to the depletion of thyroid cells that respond to the production of insulin.

Due to the increase in blood glucose levels, many negative processes and changes are activated in the human body. Among them, one can note an increase in the likelihood of platelets sticking together, which often becomes the main root cause of thrombosis.

The vessels become more fragile, as a result of which the risk of pathologies of the organs of the cardiovascular system, in particular the heart muscle, increases. People with excess of these substances are more likely to face the problem of strokes and heart attacks.

Among the less dangerous consequences, one can single out the development of pathogenic microflora in the oral cavity under the influence of a combination of glucose and fructose with an acidic environment. This provokes the destruction of tooth enamel, the development of caries, while the color of the teeth and their condition as a whole deteriorate significantly.

How much carbohydrates should be consumed?

To make the diet more balanced, and the amount of carbohydrates does not exceed the norm, it is recommended to adhere to the following rules:

children under the age of one year should be given 13 g of carbohydrates per 1 kg of body weight;
adults under 30 years old, in the absence of serious physical exertion, 300-500 g of carbohydrates per day are enough;
for women, all these norms should be approximately 30-50 grams less;
in the case of sports and an active lifestyle, it is allowed to exceed the norm by 40-50 grams of this substance per day.

In order not to disrupt the function of cleansing the intestines, it is necessary that fiber and dietary fiber be present in the daily diet of at least 20 grams.

It should be noted that the risk of developing an allergic reaction to foods containing carbohydrates has recently increased. This is especially important when including such products in the diet of young children.

Foods rich in carbohydrates should not be consumed in the evening, shortly before bedtime. After all, it is at this time that the metabolic processes in the body slow down. Moreover, the energy released with the help of carbohydrates will be unclaimed.

It is interesting

In the case of some individual sweet products, not only the amount of sugars per 100 grams of this product plays a huge role, but also the amount of moisture.

The fact is that water is easily excreted from the human body, while the so-called monosaccharides remain in the work. If there is a sufficient amount of it in the product, then a person can receive more glucose and other sugars than necessary.

There is also a theory that a person only needs to eat one apple to get enough fiber for the day. Actually this is a myth. A person needs up to five unsweetened fruits per day in order to achieve a normal daily intake.

Another interesting point is that you can not give preference only to starchy carbohydrates or monosaccharides. It is necessary to ensure a balance of approximately 1:1.5 in favor of starchy foods for the normal functioning of the body. Therefore, cereals, bread and other similar products in sufficient quantities must be present in the diet.

If you do not drink food containing such elements with water or any other liquid, then if the norm is exceeded, the risk of turning them into fats is significantly reduced. Therefore, nutritionists recommend drinking only an hour after eating.

Few people also know the fact that freshly squeezed juices must be consumed diluted. In this case, the load on the internal systems is reduced, and the calorie content of the consumed product is reduced.

Summing up, if you use carbohydrates correctly, they can benefit your body. However, one should not be zealous with such products, and it is important to adhere to the above recommendations of experts.

Video "The role of various carbohydrates in human nutrition"

An informative video in which an expert will talk about the role of carbohydrates in human nutrition, how they affect the body, and why they are needed.

For our body is obvious (I talked about this earlier). What about carbohydrates? Let's talk about them, about the meaning and functions of carbohydrates for the body, which foods are the main sources of carbohydrates, and whether it is necessary to observe the rate of carbohydrate intake.

After all, carbohydrates are often blamed for being overweight, and sometimes we hear that carbohydrates are a source of energy. I think there is a reason to look into this.

Functions of carbohydrates in the body

There are not so many main functions of carbohydrates - only three, but they are very important for a person, judge for yourself:

the main function of carbohydrates is a source of energy, which is simply necessary for the normal functioning of all organs of our body, skeletal muscles require sugar during exercise, energy is necessary for cell growth and division. It does not take much time to digest carbon foods, so drowsiness and lethargy do not appear after eating, but, on the contrary, energy is released. By the way, during physical activity, the body primarily uses carbohydrates, and already with their deficiency, fats are connected. And it is during the carbon consumption that the body suffers less from physical activity, that is, it does not get tired so much and uses its vital energy more economically.
The most important function of carbohydrates is to help our central nervous system, which suffers from a lack of carbohydrates. Our brain is quite active in absorbing sugar. After all, it’s not for nothing that chocolate is recommended before exams.
Another function of carbohydrates is their participation in the metabolism of proteins and fats.

As you can see, carbohydrates are of great importance for the human body. Now let's look at the main types and groups of carbohydrates.

Types of carbohydrates

Monosaccharides are glucose, fructose, galactose;
Disaccharides are lactose, sucrose, maltose;
Polysaccharides are starch, glycogen, fiber.

Carbohydrate groups

Simple (easily digestible) are monosaccharides and disaccharides, and if it is simpler, then it is sugar, honey, jam, confectionery, muffin.
Complex (complex) - these are polysaccharides, and if it is simpler, then these are natural carbohydrates that are found in cereal products, root crops, fresh vegetables and fruits, peas, beans.

Main sources of carbohydrates

herbal products;
flour products;
sweets;
milk and some dairy products

Starch and sugar are the "fuel" for muscular work and the source of physical activity, that is, the main source of food energy.

But their excess, not used as energy, is converted by the body into fats and stored in the least mobile parts of the body, which should be taken into account by people who are prone to fullness, people who have minimal physical activity. Abuse of sweets, flour products and other easily digestible carbohydrate concentrates should be avoided.

Another advantage of products belonging to the group of complex carbohydrates is that they contain fiber. In the human digestive tract there is no enzyme capable of breaking down fiber, it is not digested and absorbed, therefore it has no direct nutritional value. However, it plays an important role in the process of digestion, facilitating the movement of food through the digestive tract and its normal emptying. In the absence or lack of it in the diet, intestinal atony develops and, as a result, constipation.

Thanks to fiber, even sweet fruits do not sharply increase blood sugar, as, for example, juices prepared from the same fruits, since there is no fiber in the juice. That is why diabetic patients are allowed, in moderate doses, of course, to consume fresh fruits and vegetables.

Also, products from the group of complex carbohydrates contain pectin, due to which excess cholesterol is removed from the body, improves intestinal motility, and in general pectin is called a natural “body cleaner”.

Here is what the famous physiologist Shelton writes:

“Fruit is more than just a treat for the eyes, nose and tongue – it contains blends of pure, nutritious, real food elements. Together with nuts, green vegetables, fruits are the ideal food for humans.”

The rate of consumption of carbohydrates per day

Although the role of carbohydrates in the human body is very important, their consumption must be regulated. Daily intake of carbohydrates should be 4 - 5 times more than the norm of proteins and fats. Normal use is considered 300 gr. in a day. Can be increased up to 500 gr. only with intense physical and mental stress. At the same time, easily digestible carbohydrates should be no more than 20% of the total volume.

Consumption of carbohydrates in excess of norms is one of the factors contributing to obesity. Excessive overload of the gastrointestinal tract with carbohydrate food causes a feeling of heaviness, makes it difficult for food to be absorbed by gastric juice and enzymes, and impairs digestibility. However, it is impossible to allow a significant reduction in the established norms of carbohydrates in order to avoid hypoglycemia, accompanied by general weakness, drowsiness, memory impairment, and headache.

P.S. Unfortunately, our manufacturers add sugar to almost all products. Since preservatives that do not add flavor to foods are added to increase shelf life, sugar is added to improve taste. The same thing happens with low-fat foods.

I'm not advocating that you cut out processed foods, just keep this in mind when you think you're not eating enough easily digestible carbohydrates, so don't drink sugary tea, coffee, etc.

I told you about the functions of carbohydrates for the body, what is the role of carbohydrates in the body, what foods are the main sources of carbohydrates and whether it is necessary to observe the rate of carbohydrate intake.

Watch the video for more.

I think it's good to know!

Elena Kasatova. See you by the fireplace.

Carbohydrates make up the bulk of the diet and provide 50-60% of its energy value. When 1 g of digestible carbohydrates are oxidized, 4 kcal is released in the body.

Carbohydrates perform the following physiological functions:

energy- with all types of physical labor, there is an increased need for carbohydrates. Carbohydrates are the main source of energy for the central nervous system.

plastic- they are part of the structures of many cells and tissues, participate in the synthesis of nucleic acids. Glucose is constantly contained in the blood, glycogen - in the liver and muscles, galactose is part of brain lipids, lactose - in women's milk, etc. Carbohydrates in combination with proteins and lipids form some enzymes, hormones, mucous secretions of glands, immunoglobulins and other biologically important compounds.

Of particular importance are cellulose, pectins, hemicellulose, which are almost not digested in the intestines and are insignificant sources of energy. However, they are the main component dietary fiber and are essential for the normal functioning of the digestive tract.

In the body, carbohydrates can be formed from proteins and fats. They are deposited to a limited extent and their reserves in humans are small. Carbohydrates are found mainly in plant foods.

In foods, carbohydrates are presented in the form simple and difficult carbohydrates.

To simple carbohydrates include monosaccharides (hexoses - glucose, fructose, galactose; pentoses - xylose, ribose, arabinose), disaccharides (lactose, sucrose, maltose), to difficult - polysaccharides (starch, glycogen, fiber, pectins).

Simple carbohydrates have good solubility, are easily digested and used to form glycogen.

Digestible carbohydrates are the main sources of energy for the body. They have a pronounced sweet taste. Their relative sweetness varies. In connection with the trend of reducing the calorie content of food for the regulation of body weight, as well as for patients with diabetes mellitus, food additives sweeteners are currently used. Table 4 shows the sweetness of carbohydrates and sugar substitutes (sucrose is taken as 100%).

Monosaccharides

Glucose - is the most common monosaccharide, formed in the body as a result of the breakdown of disaccharides and starch in food. It is absorbed into the blood after 5-10 minutes. after entering the stomach.

Glucose is the main energy supplier for brain neurons, muscle cells (including the heart muscle) and red blood cells, which suffer most from a lack of glucose. During the day, the human brain consumes about 100 g of glucose, striated muscles - 35 g, erythrocytes - 30 g. The remaining tissues can use free fatty acids or ketone bodies under fasting conditions.

Maintains a constant level of glucose in the human blood serum (glycemia), on an empty stomach, which is 3.3-5.5 mmol / l, which is ensured by constantly ongoing processes: glycogenolysis(breakdown of glycogen with the entry of glucose into the blood) and gluconeogenesis(synthesis of glucose from non-carbohydrate components). These processes are regulated by pancreatic hormones ( insulin and glucagon) and the adrenal cortex (glucocorticoids).

hypoglycemia- low blood glucose levels.

hyperglycemia- Elevated serum glucose levels.

These conditions can develop both in various metabolic diseases and in a healthy person (reactive hyperglycemia is observed after eating, hypoglycemia - during hunger). Hyperglycemia due to a defect in insulin secretion or action is characteristic of diabetes mellitus.

Hypoglycemia in a healthy person leads to the activation of eating behavior, i.e. glucose is involved in the regulation of appetite, which must be taken into account when developing diets aimed at weight loss.

In the practice of dietology at the end of the twentieth century, the concept glycemic index (GI) used to determine the ability of carbohydrate-containing foods and meals to raise blood glucose levels. The GI of glucose equal to 100 is taken as a starting point. The higher the GI of foods and dishes, the faster the level of glycemia rises after their use. At low GI values of foods and dishes, glucose enters the blood slowly and evenly. The GI value is affected not only by the type of carbohydrates, but also by the amount of food, the content and ratio of other components in it - fats, dietary fibers. Information about the GI of different products is given in table 5.

Most glucose is found in honey - about 35%, a lot in grapes - 7.8%, in cherries, cherries, gooseberries - watermelon, raspberries, black currants - about 4.5-5.5%, in pears and apples - about 2%.

Fructose of all known natural sugars, it has the greatest sweetness; to achieve a taste effect, it requires almost 2 times less than glucose and sucrose. Fructose is absorbed more slowly in the intestine than glucose.

Most of it is utilized by tissues without insulin, while the other, smaller part is converted into glucose, therefore, in diabetes, it is necessary to limit the intake of large amounts of fructose. It should be noted that foods high in fructose may contribute to faster weight gain than those containing glucose. The content of fructose in food products is presented in table.6.

Galactose - a monosaccharide of animal origin, is part of lactose. Participates in the formation of glycolipids (cerebrosides), proteoglycans. The latter are part of the intercellular substance of the connective tissue.

Pentoses in nature are presented mainly as structural components of complex non-starch polysaccharides (hemicellulose, pectins), nucleic acids and other natural polymers.

Organic matter composed primarily of carbon, oxygen, and hydrogen molecules. The basis of these substances is the carbon chain. Carbohydrates are glucose, starch, glycogen, etc.

Carbohydrates: their role and functions in the body

It is impossible to imagine a healthy diet, which would not include carbohydrates. After all, they are one of the key substances for the human body, without which a full existence is simply impossible. However, it is carbohydrates and their proper consumption that are most often discussed in detail by specialists - endocrinologists, cardiologists, nutritionists and others. How to properly compose a diet, and when carbohydrates are good, and when they are dangerous, MedAboutMe will tell.

Carbohydrates in the adult body

Complete human nutrition is impossible without carbohydrates, since they are the main source of energy. Unlike a child, in whose body the necessary reserves have not yet been formed and metabolic processes have not been established, an adult in critical situations can live without carbohydrates for some time. However, a complete rejection of carbohydrate foods for a long time can lead to serious disturbances in the body, which can cause incurable pathologies.

Carbohydrates in men

In the body of a man, muscle mass plays an important role; normally, it can reach up to 50% of the total volume of tissues. And since it is the muscles that require the most energy, are the most metabolically active tissue in the body, a man’s diet may contain more carbohydrates than a woman’s. So, for example, 1 kg of muscle per day can burn up to 110 kcal, while two to three times less is required to provide adipose tissue.

At the same time, in order to maintain shape, men need to pay attention to the type of product, minimize simple carbohydrates - cereals, sweets, flour, etc.

Carbohydrates in women

With heavy physical exertion, an average of 200 g of carbohydrate products can be added to the daily norm. Including partially, the diet can be supplemented with simple carbohydrates.
With a sedentary lifestyle, office work, and so on, it is advisable to make a diet based on complex carbohydrates - vegetables, some fruits and legumes (see the Carbohydrate table at the end of the article).
With age, metabolic processes slow down, so older women need a less calorie menu, as well as a reduction in carbohydrate foods in the diet.

During pregnancy, it is very important to eat a rational diet, especially in terms of the amount of healthy carbohydrates. To carry a child, a woman needs an increased level of energy, but it must be obtained from the right foods.

Carbohydrates such as sugar, baked goods, and pasta can be detrimental to health by causing spikes in blood glucose. These fluctuations affect the work of the cardiovascular system, and in some cases can lead to a temporary disruption of carbohydrate metabolism. One of the dangerous consequences of this condition is diabetes mellitus in pregnant women - an endocrine disease associated with a violation of the absorption of the hormone insulin. Gestational diabetes is diagnosed in 3-10% of all pregnant women.

As a rule, this condition is temporary and disappears within a few days after childbirth. However, during the bearing of a child, it can lead to such complications:

Large fetus and, as a result, difficult childbirth.
Malformations of the fetus.
Hypoxia (oxygen starvation) of a child.
Influence on the cardiovascular system of the mother.

Fast carbohydrates are also undesirable because they contribute to the buildup of adipose tissue. Changes in the metabolism of the body of a woman who is expecting a child also contribute to this process. As a result, very rapid weight gain can be observed. Normally, for the entire pregnancy, the increase should not exceed 14 kg, with twins - no more than 21 kg. If the weight becomes greater, this is fraught with complications - toxicosis, fetal hypoxia, polyhydramnios, etc.

At the same time, it is not worth reducing the level of carbohydrates during pregnancy, it is much more useful to build your diet on the basis of complex carbohydrates - vegetables, herbs, fruits. Such products are a natural source of vitamins, in particular, folic acid (B9), which is necessary for the normal course of pregnancy. The main foods containing the vitamin:

spinach,
asparagus,
salad,
broccoli,
Brussels sprouts,
citrus.

Carbohydrates in the child's body

The metabolism in the child's body is accelerated, so he needs an increased level of energy. And this means that carbohydrates should make up the bulk of the children's diet. However, unlike adult diets, a healthy diet may well include a sufficient level of simple carbohydrates. Among them:

bakery products,
flour dishes,
rice porridge, pasta,
tea and juice with added sugar.

It is also necessary to supplement the menu with complex carbohydrates - fresh vegetables, fruits and berries. The nutrition of the child should be fractional - 5-6 times a day. At the same time, simple carbohydrates (for example, a bun with tea) may well constitute a full-fledged snack. Such foods and regimen will help the child's body to adequately maintain the required level of glucose in the blood.

Normally, the daily food of a child of 7-10 years old should contain approximately 2400 calories. If there is not enough energy with carbohydrates, the body will begin to extract it from proteins and fats. In the pathological process, decay products, ketone bodies (acetone and other components), cannot be fully excreted from the body and cause acetonemia. This condition is dangerous for the health of the child, as it can lead to toxic damage to cells and tissues, dehydration, disorders of the cardiovascular system, coma and even death. The main factors leading to such a state are:

Insufficient carbohydrate content in the daily menu.
Starvation, missed meals.
An excess of fats and proteins in the diet, which leads to the fact that their excess is not absorbed and must be excreted by the body. This is often associated with a low-carbohydrate diet.
Intense physical activity, stress.

Acetonemia also increases the level of acetone in the urine, so it is easiest to diagnose it on the basis of special test strips. If the analysis showed a high level of ketone bodies, it is necessary to review the child's diet, to increase the content of carbohydrates in it.

In addition, acetonemia can be a sign of type 1 diabetes mellitus - in this disease, glucose levels can remain normal or even increase, but sugar is not absorbed by the body due to lack of insulin. Type 1 diabetes is a pathology of the pancreas and often manifests itself in childhood.

Carbohydrates are organic substances, the main source of vigor for living organisms, glucose is synthesized from them, which circulates in the blood and provides cells with the necessary energy. Without them, full functioning and metabolic processes are simply impossible. Therefore, carbohydrates should be present in the diet every day and, according to nutritionists, form its basis.

Carbohydrates needed by humans

Wholesome nutrition involves the introduction of a sufficiently large variety of products into the diet. According to modern dietary standards, the main part of the diet, about 50-70%, should be carbohydrates. And this means that most of the standard diet can be dishes prepared from these categories of products:

vegetables,
fruit,
berries,
cereals.

At the same time, carbohydrates are also found in foods that do not belong to the category of a healthy diet. It is better to exclude from the diet:

sweets,
muffin,
pasta, bread.

It is the dishes from these categories that belong to simple carbohydrates. They contribute to an increase in body weight, as well as the development of a number of diseases, including type 2 diabetes.

Functions of carbohydrates

The first and main function of carbohydrates is to provide the body with energy. ATP molecules, which are the source of energy for all processes in the body, are produced as a result of glycolysis - the breakdown of glucose. ATP, in particular, allows muscles to contract and the body to move. In the event that the level of carbohydrates is insufficient, ATP molecules begin to be synthesized from fats and amino acids.

In addition, carbohydrates in the body provide the following processes:

Supply of vitamins B1, B2, B3, B9 (folic acid), as well as minerals (iron, zinc, chromium, phosphorus, magnesium).
The intake of antioxidants that protect cells from free radicals and prevent aging.
Participation in the regulation of osmotic pressure in the blood, which ensures the normal operation and life of its components, in particular, erythrocytes.
Energy storage. After food intake, the level of glucose in the blood rises, and its excess is processed by the body into a complex carbohydrate, glycogen, which is stored in the muscles and liver. When the glucose level drops again, this reserve is activated.
Cell identification. Carbohydrates are included in many cell receptors located on the outer membrane. Due to them, cells can recognize each other.

Carbohydrates should make up the bulk of the diet. The average carbohydrate requirement per day for an adult depends on the individual needs of the body itself. For example, if a person leads a sedentary lifestyle, 50-150 g is enough for him (we are not talking about products containing carbohydrates, but about the substance itself). The norm for an athlete will be higher - it can reach up to 370 g per day.

It is important to consider that carbohydrates must be consumed throughout the day. This is due to the fact that the ability to store them in the form of glycogen in the body is limited - the liver can accumulate up to 100-120 g at a time. Therefore, if there are more carbohydrates during meals, they will be deposited in the form of fat accumulations. Also, if glycogen is not used up before the next meal, the ability to store it in the liver is reduced. That is why in the rules of a healthy lifestyle and maintaining normal weight there is always a recommendation to eat regularly and in small portions.

Children.
Pregnant women.
Athletes.
People with diagnosed metabolic diseases (accelerated metabolism).
People in the recovery period, after the abolition of bed rest.

Suffering from overweight, obesity.
Leading a sedentary lifestyle.
Elderly people.
People with metabolic disorders, in particular disorders of blood glucose regulation - diabetes mellitus.

At the same time, the complete exclusion of carbohydrates from the diet is not recommended for anyone.

Proteins, fats and carbohydrates: a balanced diet

To maintain and obtain the necessary nutrients, the diet must be balanced. Normally, proteins, fats and carbohydrates should be present in the following ratio:

15-20% - proteins.
30% - fats (mainly vegetable).
50-60% - carbohydrates.

The ratio of proteins, fats and carbohydrates can change if a person gains weight or, conversely, loses weight.

Weight loss - proteins increase up to 50%, and carbohydrates are reduced up to 20% (only a temporary measure and only under the supervision of a doctor).
Weight Gain - Carbohydrates remain in the range of 40-60%, while proteins increase to 35%.

It is important to consider the calorie content of products. So, in a simplified scheme, it is considered that 1 gram of proteins and carbohydrates contains 4 calories, and fats - 9 calories. However, unlike proteins, some carbohydrates can dramatically increase blood glucose levels and contribute to the accumulation of glycogen molecules in the liver first, and then to an increase in fat mass. Therefore, when calculating the calorie content of the diet, it is also necessary to control the glycemic index of products, which shows the rate of conversion of the product into glucose.

In total, proteins, fats and carbohydrates should provide the following number of calories per day:

Children under 6 years old - no more than 1900 kcal.
From 6 to 10 years - 2300 kcal.
Adolescents (11-17 years old) - 2700 kcal (for girls), 3100 kcal (for boys).
Men 18-40 years old - an average of 3500 kcal.
Women 18-40 years old - an average of 2800 kcal.
Men after 40 years - no more than 3500 kcal, an average of 2700 kcal.
Women after 40 years - an average of 2500 kcal.
Pregnant and breastfeeding - up to 3500 kcal.
Athletes - 3500-5000 kcal.

The number of calories needed per day depends on the individual characteristics of the body and can vary throughout the year or even weeks. For example, on days when a person goes in for sports, calorie content can be maximum, but during illness with bed rest it is better to reduce it. Also, calorie content is reduced with a weight loss program and can be as low as 1800 kcal per day.

The benefit of this combination of proteins and carbohydrates is the low concentration of unhealthy fats and the presence of unique vitamins. In addition, this is an opportunity to get the protein necessary for the body for those who prefer vegetarianism. Among the most popular foods containing proteins and carbohydrates are:

Asparagus (contains 3.2 g of protein per 100 g).
Cauliflower (contains 2.3 g of protein per 100 g).
Spinach (4.5 g of protein per 100 g).
Broccoli (5.8 g per 100 g).
Beans (3.1 g per 100 g). Legumes should be used with caution for those who have problems with the digestive tract, as these products can cause bloating, flatulence, and more.
Oats (6 g per 100 g). Oatmeal improves bowel function and, compared to other cereals, is a product with a low glycemic index.
Celery stalk (1.5 g per 100 g).
Peanuts (26 g of protein per 100 g), almonds (20 g per 100 g). The product should be consumed with caution by people prone to allergies. It is also necessary to take into account that in the composition, along with carbohydrates, vegetable fats are present in large quantities. They do less harm when losing weight than animal fats, but still significantly increase the total calorie content.
Dried fruits (average about 3 g per 100 g). Prunes, dried apricots, and even dried bananas can be sources of protein. However, keep in mind that carbohydrates in foods are fast, which means they can lead to spikes in blood sugar.

Just like there are carbohydrate foods that contain a high percentage of protein, there are those that combine fats and carbohydrates. Vegetable fats (unsaturated fatty acids) are good for the body, they help reduce "bad" cholesterol and increase the level of "good". Thus preventing cardiovascular diseases. Also, the combination of fats and carbohydrates has a beneficial effect on the condition of the skin, makes it more elastic, but does not cause oily sheen. Unsaturated fatty acids have antioxidant and anti-inflammatory properties and can lower blood pressure.

Among the most popular foods containing fats and carbohydrates are:

walnuts,
almond,
peanut,
cashew nuts,
avocado,
sesame and sunflower seeds.

Such products must be introduced into the diet, but in small quantities. In addition, in order for the fats in them to remain healthy, they should be consumed raw.

Composition of carbohydrates

All carbohydrates are made up of simple structural units called saccharides. They are converted into glucose - the necessary energy for the body to work. Depending on how many such structural units a carbohydrate contains, it is customary to distinguish several groups:

The simplest carbohydrates (monosaccharides) are those that contain only one saccharide. Actually, glucose itself, circulating in human blood, is also a single-component carbohydrate.
Simple carbohydrates (disaccharides) contain two units and in the body must undergo a minimal process of decomposition into elements that cells can absorb. These include sucrose, lactose, maltose.
Complex carbohydrates (oligosaccharides, polysaccharides) consist of 3 or more units. In order to assimilate them, the body must first decompose them into their component parts, which can take time and require energy costs.

The division into simple and complex carbohydrates (the simplest carbohydrates rarely enter the diet in their pure form) is the basis for understanding which foods from this group are useful or harmful to the body. Among proteins, fats and carbohydrates, it is the latter that is the most extensive and heterogeneous category. And their inclusion in the diet must necessarily take into account which group they belong to - they are complex or simple carbohydrates.

Glycemic index

The glycemic index (GI) is a conventional unit that shows the composition of carbohydrates, or rather, how quickly they break down into constituent particles and, accordingly, increase blood sugar levels. All foods are on a scale from 100 to 0, where 100 is the simplest carbohydrate, glucose. The system was introduced in 1981, before that it was customary to divide all saccharides into simple and complex.

The glycemic index is one of the key values of food value. It is important for people who are watching their weight, those who are losing weight, as well as patients with various diseases of carbohydrate metabolism.

The glycemic index is divided into three categories:

Low GI - from 10 to 40.
Medium - from 40 to 70.
High - from 70 to 100.

During a diet for weight loss, it is necessary to choose foods with a GI below 50. With a normal diet, foods with a low and medium glycemic index should become the basis of the diet.

People with diabetes should pay particular attention to their GI values, as high carbs raise blood sugar levels dramatically. And this can lead to a deterioration in the condition, hyperglycemia. Therefore, diabetics need to completely eliminate carbohydrates with a value above 70, and minimize meals with an average glycemic index.

Disaccharides are usually called simple carbohydrates - substances consisting of two structural units. These include fructose, lactose, sucrose. Products belonging to this group have a glycemic index above 70. Nutritionists, gastroenterologists and endocrinologists advise to reduce the consumption of such products. Recommendations are related to how exactly these carbohydrates affect blood glucose levels.

Once in the digestive tract, they need very little time to break down into simple units - monosaccharides (glucose). Therefore, such carbohydrates in the body lead to a sharp jump in sugar. In response to a sharp increase in glucose, the pancreas reacts, which produces the hormone insulin, which regulates blood sugar and delivers glucose to cells. A high level of insulin can quickly compensate for the amount of glucose and even lead to its lowered level. A person feels such jumps very well - after a short time after eating a meal with a predominance of simple carbohydrates, fatigue (low energy level) and hunger (blood glucose levels need to be increased again) can be felt.

A constant diet with a predominance of such products can lead to the fact that carbohydrates in the body will lead to serious disorders of health and metabolic processes.

Constantly elevated insulin levels sooner or later lead to the development of cell resistance (immunity) to this hormone. Such failures are the first stage of type 2 diabetes.
Surges in blood sugar can affect the health of the cardiovascular system. In particular, it is a large amount of carbohydrates in this category that can lead to atherosclerosis.
The constant production of excessive amounts of insulin leads to wear and tear of the pancreas, the development of various diseases of the organ is possible.
A rapid increase and subsequent decrease in blood glucose causes a feeling of hunger - a person begins to overeat. And this leads to obesity.

Tables of carbohydrate products can be found below.

Complex carbohydrates

The composition of complex carbohydrates can include from 2 to 10 structural units (oligosaccharides) and even up to thousands of monosaccharides (polysaccharides). Examples of such complex carbohydrates are starch and cellulose. Unlike the simple substances described above, polysaccharides are healthy and are recommended by nutritionists as the basis of nutrition.

This is due to the same mechanism of converting them into glucose. In order to extract the sugar necessary for energy from such products, the human body must first decompose them into components. This takes a certain amount of time. Therefore, such substances are sometimes called slow carbohydrates. After a meal containing this type of carbohydrate, blood glucose rises slowly as it is released from complex chains. There are several advantages to this type of energy production:

There is no excessive load on the pancreas, insulin is produced slowly, does not enter the blood in excess. This, in turn, protects the body from wear and tear, and also prevents the development of insulin resistance.
Since energy is released gradually, a person does not have short periods of excessive activity, followed by a depressed state. After eating, you can stay alert for a long time.
Maintaining a sufficient level of glucose for a long time leads to a feeling of fullness, which can last for several hours. This in turn prevents overeating.
A certain amount of energy is always expended on the breakdown of such carbohydrates in the body. As a result, the amount of calories consumed per day increases. Some carbohydrates with a glycemic index below 15 may require more energy than they themselves supply. Such products are very useful during a weight loss diet. However, they are not enough for a complete diet.

Fiber also belongs to complex carbohydrates, while in its structure it is such a complex polysaccharide that it can only be partially digested by the human body. Along with other forms of slow carbohydrates, it is found in many medium and low glycemic foods. The value of fiber is not so much in getting energy as in other functions. For example, it improves digestion, with proper consumption it helps to cleanse the intestines, normalize peristalsis.

The carbohydrates necessary for a person are precisely polysaccharides, but disaccharides should be reduced to a minimum or completely removed from the diet.

Carbohydrate metabolism is the basis of the processes taking place in the body, since without it it is impossible to properly ensure the metabolism of fats and proteins. Proper metabolic processes are associated with many factors. In particular, enzymes affect the breakdown of carbohydrates, and if they are insufficient, diseases can develop. The susceptibility of cells to glucose is also important, because if the cells cannot absorb it, this also leads to serious disruption of the body.

There are congenital diseases of carbohydrate metabolism or such disorders that develop as a result of pathologies. However, many metabolic problems and their consequences are associated with an unhealthy lifestyle, in which the amount of carbohydrates in the diet is too high.

Symptoms of deficiency and excess of carbohydrates

Excess and lack of carbohydrates in the body are manifested by various symptoms, which depend on how adequately carbohydrate metabolism works. So, with normal absorption of glucose by cells, its excess will be manifested by the following signs:

A sharp increase in blood sugar after eating. Its level drops in an hour and a half.
High insulin levels.
Increase in body weight. Fat depots are the first to react - on the waist, abdomen, hips.

In the event that glucose is absorbed with violations, an excess of carbohydrates will manifest itself differently:

Constant feeling of hunger.
There may be weight loss with a normal diet.
Thirst.
Fatigue.
High blood sugar (above 5.5 mmol/l on an empty stomach).

When a person restricts the amount of carbohydrates, the body may react with the following symptoms:

Fatigue, lethargy.
Vertigo.
Sharp weight loss.
Irritability, nervousness.
Feeling of hunger and thirst.
There may be pain in the liver.

Such signs can appear if for a long time the amount of carbohydrates is less than 50% of calories from the total daily diet.

Conscious restriction of carbohydrates in the daily diet can lead to serious metabolic disorders. First of all, we are talking about such diseases:

Liver diseases.

A chronic decrease in glycogen stores in the liver can provoke the degeneration of organ tissues and disruption of its functions.

acidotic crisis.

In the event that the body is forced to constantly extract energy from fat reserves, and not from carbohydrates supplied with food, intoxication with lipid breakdown products may develop. The condition is dangerous because it can end in a coma.

Diseases of the kidneys.

When removing the breakdown products of fats, the kidneys suffer the most. Renal failure, chronic pyelonephritis may occur.

Hypoglycemic coma.

With a violation of metabolism associated with a lack of carbohydrates, a person may develop a state of hypoglycemia - low blood sugar. In some cases, it leads to coma even in a healthy person.

Avitaminosis.

The composition of carbohydrates (products) includes not only sugars, but also various essential vitamins. Particularly the B vitamins.

Problems with the digestive tract, in particular, peptic ulcer.

The general condition of a person also changes significantly. For example, doctors have proven the connection between worsening emotional background and low blood sugar. Irritability, tearfulness and even aggressiveness are characteristic signs of hypoglycemia in patients with diabetes mellitus. With a conscious reduction in carbohydrate intake per day, such mental disorders are also observed quite often.

Prolonged restriction of carbohydrates in the diet can lead to irreversible changes in metabolism. For example, trigger various mechanisms of poor glucose uptake - insulin resistance, the disappearance of amylolytic enzymes. In the future, even if a person returns to a normal diet, health may not be restored. And metabolic disorders will require serious treatment.

There are also congenital pathologies of glucose uptake - in this case, even with sufficient nutrition, symptoms of carbohydrate deficiency will be observed. First of all, it can be fermentopathy (lack of enzymes), which will result in the inability to break down polysaccharides into simple carbohydrates that can be used by cells.

Type 1 diabetes mellitus develops as a result of pathologies in the pancreas. The body stops producing insulin, which means that the glucose that enters the blood simply cannot enter the cells. In this case, the carbohydrates necessary for a person are simply not used by the body. The function of the pancreas is not restored, the patient is prescribed inulin injections for life. Often diabetes manifests itself in childhood. The characteristic symptoms are:

sharp weight loss;
constant feeling of hunger that does not go away after eating;
thirst;
frequent urination;
fatigue, drowsiness, depression.

Glycogenosis, an abnormal accumulation of glycogen in organs, can also appear in early childhood. This disease is associated with a violation of metabolic processes and a lack of special enzymes that help release this polysaccharide. Since glycogen is a reserve of energy in case of a decrease in blood glucose, the body experiences carbohydrate starvation during illness. The disease is fatal. Death occurs due to hypoglycemia or kidney and liver failure.

Diseases caused by excess carbohydrates

If carbohydrates make up more than 70% of the total diet per day, and besides, these are mainly disaccharides, a person is at risk for a number of diseases. First of all, it is obesity. The use of fast carbohydrates leads to overeating, increased production of insulin, excessive accumulation of glycogen. And these are all key factors in the formation of fat mass. It has been proven that it is carbohydrates that lead to obesity faster than the consumption of fatty foods.

Obesity is diagnosed according to the value of the body mass index. According to a simplified formula, its value is calculated as follows: BMI \u003d body weight / (height in meters) 2. Normally, the indicator should be 18.5–25.

25-30 - overweight.
30-35 - 1st stage of obesity.
35-40 - 2nd stage of obesity.
More than 40 - the third stage (morbid obesity).

Obesity reduces life expectancy, leads to various diseases of internal organs, bones, joints. The hormonal background is disturbed, as a result of which infertility develops, signs of premature aging appear. The most common consequences of obesity:

Cardiovascular disease, hypertension, increased risk of stroke and heart attack.
Diseases of the liver and kidneys, cholelithiasis.
Inflammation in the internal organs - gastritis, pancreatitis.
Arthritis.
Diseases of the respiratory system.
Increased risk of developing inflammatory processes, fungal infections.

One of the most dangerous consequences of an increased amount of carbohydrates in the diet is type 2 diabetes. Unlike the disease of the first type, it develops with age and is associated not so much with a hereditary factor as with an unhealthy lifestyle. Type 2 diabetes is diagnosed in people with insulin resistance - resistance to insulin. Insulin is responsible for transporting glucose to the cells, and if it doesn't do its job, the sugar stays in the blood. A pathological condition develops precisely under the influence of an excess of carbohydrates in the diet, which lead to jumps in glucose and the release of a large amount of insulin into the blood.

In the early stages, type 2 diabetes can be compensated solely by diet, but if the disease is not detected in time and the diet is not changed, then the condition may worsen. The patient will need special medications, and in extreme stages, insulin injections, just like type 1 diabetics.

Carbohydrates in foods may be contained in greater or lesser quantities. These are organic substances, which means that they should be looked for in products of plant origin. In some cases, fats and carbohydrates are present in plants in almost equal parts - these are, first of all, nuts. Proteins and carbohydrates can also be combined - legumes, greens and more. Fresh vegetables and fruits are always richer in the content of additional nutrients, but processed ones (for example, sugar) can be pure saccharide.

How many carbohydrates are contained in a particular cooked dish depends on how the components of plant and animal origin are combined in it.

However, the most relevant for proper nutrition is the glycemic index of foods. Therefore, our carbohydrate tables will help you understand exactly this parameter.

Vegetables are the main source of slow carbohydrates, most of them have a low GI. However, this applies only to fresh products and greens. When cooked, many vegetables go into the category of fast carbohydrates.

The following foods have a high glycemic index:

Fried potatoes, baked - 95.
Celery root (cooked) - 85.
Boiled carrots - 85.
Mashed potatoes - 80.
Pumpkin - 75.

Carbohydrates - a list of vegetables with an average glycemic index:

Jacket potatoes - 65.
Beets - 65.

Low GI is most suitable for diets and the basis of a healthy diet. What foods contain these carbohydrates:

Raw celery (root) - 35.
Tomatoes - 30.
Carrots - 30.
Garlic - 30.
Eggplant - 20.
Asparagus - 15.
Broccoli - 15.
Celery (stalks) - 15.
Brussels sprouts - 15.
Spinach - 15.
Ginger - 15.
Cauliflower - 15.
Cucumber - 15.
Bulgarian pepper - 15.
Rhubarb - 15.
Avocado - 10.
Salad - 10.
Parsley, basil, oregano - 5.

Most fresh vegetables are ideal for the basis of a daily diet, in addition to healthy carbohydrates, they contain a large amount of vitamins and minerals. They are also rich in fiber, which helps the intestines work better.

Some diets involve the exclusion of fruits from the diet. This is due to the fact that, unlike most fresh vegetables, the glycemic index of these products is higher. However, it is still not worth giving up seasonal fruits, because they carry a supply of vitamins, which is difficult to compensate for with other dishes.

Carbohydrates - high GI fruit list:

Watermelon - 75.
Raisins (blue and white) - 70.
Dates - 70.

Table of carbohydrates in fruits with an average glycemic index:

Melon - 60.
Banana and baby bananas - 60.
Mango - 50.
Persimmon - 50.
Kiwi - 50.
Coconut - 45.
Pineapples - 45.
Grapes - 45.
Dried figs - 40.
Prunes - 40.

The following foods have a low glycemic index:

Oranges - 35.
Quince - 35.
Pomegranate - 35.
Nectarine - 35.
Apple - 35.
Plum - 35.
Dried apricots - 35.
Grapefruit - 30.
Pears - 30.
Red currant - 25.
Cherry - 25.
Raspberry - 25.
Blueberries - 25.
Lemons - 20.
Black currant - 15.

Fruits are good for healthy snacks. However, you need to eat such carbohydrates in their raw form, without additives. For example, even a small pinch of sugar can dramatically change the glycemic index of a dish. The same applies to fruit salads with the addition of whipped cream, chocolate and other fillings. In this case, carbohydrates useful to a person will be spoiled.

Porridges themselves are classified as foods with a high glycemic index. However, cereals are a source of vitamins, fiber and essential plant proteins. In addition, most of them are easily absorbed by the body. And this means that they should not be completely excluded from the diet, especially for people with gastrointestinal diseases.

Carbohydrates - a list of high GI grains:

Rice flour - 95.
Processed glutinous rice - 90.
Popcorn - 85.
Millet, millet - 70.
Corn grits - 70.
White rice - 70.

Average glycemic index:

Barley - 60.
Muesli (no added sugar) - 50.
Brown rice - 50.
Basmati - 45.
Oatmeal - 40.
Buckwheat - 40.

The index is prescribed for cereals cooked in water, without added sugar. In the event that milk sweetened porridge is prepared, its GI can reach 100.

Carbohydrate content in other foods

A high content of carbohydrates is also noted in legumes, mushrooms, nuts. All of these foods are often classified as fats or proteins, but their glycemic index should also be considered. Most of these products fall into the low GI category, so they can be used as part of a diet. Such dishes are used with caution only if there are diseases of the gastrointestinal tract.

Here is a list of foods that contain healthy carbohydrates:

Green peas - 35.
Canned beans - 40.
Green beans - 30.
Lentils - 30.
Champignons - 15.
Peanuts - 15.
Almonds - 15.

The most dangerous for health and maintaining a normal weight are cooked meals, carbohydrate foods that have undergone thermal or other processing, pastries, and so on. The table of carbohydrates in this case is mainly high GI foods:

Sugar - 100.
White bread of the 1st grade - 85.
Donuts - 75.
Chips - 75.
Milk chocolate - 70.
Noodles (except durum wheat pasta) - 70.
Brown sugar - 70.
Cola and other sweet carbonated drinks - 70.

Carbohydrates - a list of foods with an average glycemic index:

Rice noodles - 65.
Rye bread - 65.
Marmalade - 65.
Honey - 60.
Creamy ice cream - 60.
Ketchup - 55.
Sushi - 55.
Coconut milk - 40.

The only confectionery sweet with a low glycemic index is dark chocolate - 25. However, it must be at least 70% and made from cocoa butter and cocoa beans, without the addition of palm oil.

Carbohydrates in foods can be the main source of excess weight, and can help you lose weight. It should be borne in mind that any healthy diet involves predominantly carbohydrate foods - vegetables, fruits, berries, and so on. But low-carbohydrate diets can be harmful to health, disrupt metabolism. Therefore, carbohydrates necessary for a person cannot be removed from the diet either in the process of losing weight or during intensive sports.

Carbohydrates and Diet

How many carbs should you eat on a diet? In some cases, when dieting, a short-term reduction of such foods to 20% of the total amount of food per day may be recommended. However, such changes must be authorized by a doctor and only take place under the supervision of a nutritionist. Self-prescribed low-carbohydrate diets can lead to dire health consequences:

Poisoning by the breakdown products of fats.

If the body does not receive enough carbohydrates, metabolic processes change - adipose tissue is used for energy. With intensive use of lipids, their decay products may not have time to be excreted from the body. As a result, the kidneys and liver will be seriously affected.

Slowdown of metabolism.

The cessation of glucose intake from carbohydrates rebuilds the body - it begins to extract energy from existing reserves. However, at the same time, such changes are forced and are perceived by various systems as a signal of danger. As a result, the body can go into survival mode - slow down metabolic processes, adjust to the accumulation of reserves. It is with this that fast weight gain is associated after strict diets. Since the return to the normal diet is carried out when the body is already accustomed to using fewer calories per day. As a result, all the excess quickly passes into fat cells.

Avitaminosis.

Even if you manage to get rid of excess mass, a low-carb diet will affect the condition of hair, nails and skin. Immunity may also decrease, acute respiratory diseases will become more frequent, and chronic diseases will become aggravated.

Therefore, when dieting for weight loss, you can reduce carbohydrates only on the recommendation of a doctor. If weight control is carried out independently, then changes in the diet should be different:

Focus on slow carbohydrates, exclusion of fast ones.

This will help keep glucose levels under control, rationally use glycogen stores and gradually connect the use of fats. In addition, this will help increase the number of calories burned per day, because the breakdown of complex carbohydrates itself requires energy costs.

Frequent smaller meals will also help maintain a constant blood sugar level and not exceed the amount of carbohydrates eaten at a time.

This is important because the energy stored in the liver in the form of glycogen has a limited amount. If a person eats a large portion, the amount of glucose can be exceeded - it will not only be deposited in the form of glycogen, but will also provoke the growth of adipose tissue. Fractional nutrition avoids such a danger.

A person needs carbohydrates, and for athletes, the need for them may even increase. Since the body needs an increased level of energy during training, the glucose received shortly is quickly wasted. That is why the calorie content of the daily diet of athletes can reach up to 4000–5000 kcal without compromising weight. At the same time, it must be remembered that physical activity can affect the work of some organs, in particular, the heart. And in the event that the diet consists of fast carbohydrates that cause sugar surges, the likelihood of diseases of the cardiovascular system increases. At the same time, a person can intensively consume energy received from simple carbohydrates, and their use will not affect weight. However, it should be remembered that the danger of such products is not only in the risk of obesity - they provoke atherosclerosis, type 2 diabetes, and can affect the hormonal background.

If a person goes in for sports unprofessionally, and to maintain shape or reduce body weight, the following aspects should be considered:

The duration of the lessons is at least 30 minutes.

During training, the body begins to actively use the glycogen accumulated in the liver, and only when its reserves are spent, it switches to body fat. This happens approximately 25-30 minutes after the start of exercise. If the workout ends earlier, the reduction in fat mass may not occur.

After training, protein food is recommended for muscle recovery.

Before training, the level of carbohydrates consumed should be sufficient.

How many carbohydrates should be? The same amount as with normal nutrition - up to 70% of the total diet. Combining low-carbohydrate diets with physical activity is contraindicated, since the body can begin to use not only adipose tissue, but also muscle tissue. Including weaken the heart muscle.

Slow carbohydrates (list of acceptable dishes)

To maintain health and optimal weight, carbohydrates with a low glycemic index should predominate in the daily diet. Their consumption can be unlimited, especially for foods with a GI below 20. These include fresh vegetables, some fruits and berries.

Slow carbohydrates can be consumed throughout the day.

Fresh salads with a little vegetable oil will be a good addition to meat and fish dishes or cheeses.

It is especially good to replace them with a side dish in the evening meal. Then vegetables can be combined with cottage cheese.

Fruits and berries are suitable for snacking.

Juices are best used without added sugar.

When losing weight, side dishes from cereals are replaced with stewed beans or mushrooms.

Moreover, due to the high content of vegetable protein in these products, it is quite possible to supplement them with fresh vegetables, and not with meat or fish.

Dried fruits can also be introduced into the diet, but in small quantities.

They are useful high in vitamins and minerals.

Foods with a high glycemic index must be completely eliminated from the diet if a person seeks to reduce weight. They are completely contraindicated in people with carbohydrate metabolism disorders - type 1 and type 2 diabetes.

With a healthy diet, you can also exclude a number of fast carbohydrates, since they do not carry nutritional value or essential substances:

Bread and bakery products.
Soft wheat noodles.
Confectionery.
Sugar (including brown)

However, some simple carbohydrate foods still need to be introduced into the diet because they have a high nutritional value:

Pumpkin.
Beet.
Dried fruits (dates, raisins).
Some fruits are watermelon, banana, melon.
Kashi - rice, corn millet, etc.

Such carbohydrates can be excluded from the diet only during the normalization of weight, and later returned to the menu.