What are carbohydrates and why are they needed. Everything about carbohydrates: types, meaning, sources and functions of carbohydrates in the human body

Every food of organic origin contains nutrients such as proteins, fats and carbohydrates. To find out what carbohydrates are, you need to imagine that the digestibility of any vitamin and microelement depends on them, as well as providing the body with energy.

Carbohydrates - what is it?

Carbohydrates are a category of simple and complex sugars that are part of all tissues of the human and animal body. This substance is the largest organic "building material" on the planet. Chemistry claims that these carbon compounds are obtained by living organisms through the process of photosynthesis. In the most primitive version, carbohydrate metabolism is carried out by plants. Getting into the body from the outside, they turn into pure energy for the work of all organ systems.

What are the functions of carbohydrates?

The mechanism of action of a substance suggests that its main characteristic should be considered energy. In addition to it, scientists call such functions of carbohydrates as:

1. Structural- they serve as the basis for building cells of plants and living beings.
2. Protective- are a protector from the deforming effects of the external and internal environment.
3. Reserve- retain other nutrients in the body.
4. Regulatory- activation of digestive processes in the gastrointestinal tract.
5. Anticoagulant– effect on and antitumor efficacy.

Oxidation of 1 g of carbohydrates releases about 20 kJ of net energy. In excess, they accumulate in the muscle mass and liver in the form of glycogen. During rest after physical work, the level of glycogen is restored from these resources of the body. The correct carbohydrates implement each of these functions due to the fact that a whole list of useful substances enters the body with them:

• starch;
• glucose;
• heparin;
• chitin;
• fructose;
• deoxyribose.

Benefits of carbohydrates

Almost half of all substances that enter the human body during the day are carbohydrates. Their deficiency in the diet instantly affects the state of health: the functioning of the heart muscle is disrupted, it slows down, the nervous system fails. The main useful properties of the substance are:

1. Energy supply. Every activity, such as walking or brushing your teeth, requires some effort. Carbohydrates contain glucose, which breaks down in the digestive tract into starch and sugar. This compound contains insulin that can be absorbed into the blood in seconds. Knowing which carbohydrates are useful, you can regulate its level from the outside in diabetes mellitus;
2. The fight against diseases caused by metabolic disorders. Food with carbohydrate fibers serves as a kind of "shield" for people who are forced to live with high cholesterol or various stages of obesity. A diet based on them stabilizes blood pressure and normalizes heart rate;
3. Weight control. Understanding what carbohydrates are, you can learn how to regulate your own weight by changing the list of foods consumed. Carbohydrates cannot be completely abandoned when losing weight if long-term retention of the achieved result is planned. Whole grain food reduces the proportion of fat in the body;
4. Mood boost. Studies confirm that eating foods rich in carbohydrates increases the production of serotonin, the hormone of well-being and optimism. People on diets deficient in these substances experience more depression, anxiety, and temper tantrums.

Harm of carbohydrates

The main harm that food can cause is overeating, which has a negative effect on the body. When the body makes up for the deficit and there is an overabundance, the conversion of carbohydrates into fats begins, deposited on the waist, sides and buttocks. Overeating proteins and fats is more difficult than overeating carbohydrates due to their delicious taste. Carbohydrates are rich in sweets, chocolate, any pastries, sweets, carbonated drinks. These are the foods you want to enjoy during times of stress, a strict diet, or an overnight fast.

Carbohydrates, which pose a particular health hazard, are called refined. They do not replenish the energy "money box" of a person, but deplete it, while they themselves turn into fat. Refined, easily digestible carbohydrates are artificially synthesized, and therefore do not carry any benefit. Industrial fermentation and refining have stripped the fiber of its entire range of trace elements. Refined sugars are highly concentrated, which explains their popularity with chocolate bars, soft drinks, and chips.

Simple and complex carbohydrates

All carbon organic substances can be divided into two groups: . They are distinguished by the order of influence on the cells of the body and the chemical composition. Simple carbohydrates (most of which are refined) break down into 1-2 monosaccharides - this stops the process of their breakdown. Fast and slow carbohydrates (they are called complex) are unlike each other: the latter consist of 3 or more monosaccharides, which allows them to be digested for a long time and quickly penetrate into cells.

simple carbohydrates

Simple carbohydrates act similarly to caffeine: the energy processed from them is absorbed by the body quickly, but it does not last long. They are insidious because they contain rapidly digestible sugar, which dramatically increases blood glucose levels. Light carbohydrates, when consumed frequently, cause sugar imbalances and increase the risk of obesity and diabetes. Therefore, you should limit the consumption of the following food groups:

• packaged juices;
• starchy fruits (papaya, banana);
• corn and potato starch;
• snacks;
• pasta from soft wheat varieties;
• instant cereals;
• bakery products from ordinary flour.

What are complex carbohydrates?

Long carbohydrates or complex carbohydrates allow you to eat less often due to the long-term conservation of energy in the body, so they are an ideal companion for any diet, especially if it is aimed at combating excess weight. They have a low, which is measured by the rate of carbohydrate absorption in cells. On a GI scale from 0 to 100, healthy carbohydrates gain no more than 50 units. A diet that is within the scope of this norm is assigned to all obese people.

Complex carbohydrates can be found in:

• legumes;
• cereals;
• whole grain bread;
• whole wheat pasta;
• vegetables (bell pepper, onion, zucchini, lettuce, spinach, avocado, green beans, all types of cabbage);
• fruits, low in sugar (pears, apples, grapefruits, oranges, kiwi, peaches);
• greenery.

Any person suffering from bouts of hunger and rapid satiety should know what carbohydrates are considered safe. Such products have a number of features by which they can be distinguished among the variety of refined substances:

• organic composition without GMOs and flavor enhancers;
• low levels of gluten and other highly allergenic components;
• no damaging treatment;
• shelf life that meets real ideas about natural food.

Foods containing carbohydrates

To discover healthy carbon compounds, you need to study the list of products with a low glycemic index in advance. Foods rich in carbohydrates are included in a special table created and recommended by nutritionists. Among them, it is worth mentioning separately those that are considered the most necessary for the human body:

1. Vegetables and fruits. Watermelons, raspberries, blueberries, pears, and plums are high in dietary fiber, water, and complex sugars. Canned fruits retain the same properties if glucose has not been added to them during processing.
2. Whole grains. This is the best choice for those who can't go a day without baking but are afraid of the consequences of eating refined high-calorie grains. They contain zinc, selenium and magnesium which is an added benefit.
3. Legumes. Beans, peas, chickpeas and lentils are champions in terms of protein content. Knowing what carbohydrates are and how important it is to combine them with proteins, athletes lean on beans before the competition.
4. Low fat dairy products.

How many carbohydrates do you need per day?

Daily energy needs depend on the rhythm of human life. The rate of carbohydrates per day for people with sedentary work and with active physical labor is different. If athletes spend about 3000 Kcal, then office managers should not exceed the norm of 1500 Kcal to protect themselves from gaining extra pounds. Recommendations of nutritionists propose to form a diet as follows: 45-65% of food should consist of complex carbohydrates.

Carbohydrates for athletes

People who regularly endure serious physical exertion need to constantly monitor their food intake, food intake and the number of calories. Some of them know that pre-workout carbohydrates are used to increase endurance, but agree to experiment with abandoning them. There is an erroneous point of view that considers a deficiency of this element as a way to force the body to burn more fat, which becomes a critical source of energy in emergency cases.

The proof that this theory is absurd is the very mechanism of processing of substances obtained from food. Complex carbohydrates retain energy for a long time, and fats are similar to simple ones: they are slowly transformed into fuel for muscles and burn out quickly, provoking a breakdown and the need for a new meal. Nutritionists are sure that carbohydrates such as glycogen and fiber work well in combination with fats only if they are taken in food in combination.

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 consumption of carbohydrates, 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 participate in the processes of photosynthesis, during which carbohydrates are formed, but carbohydrates are also found in small amounts 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 (energy supply to cells, 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 made up 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 not 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 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 digestion 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 really love pineapples 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 saccharides that are broken down within the body to create glucose. Glucose is the main source of energy for the brain, muscles and other vital cells. In a healthy body, glucose levels are regulated by the hormones insulin and glucagon. Insulin lowers blood sugar levels by moving glucose to different parts of the body for absorption. Excess glucose is stored in the liver or body fat. Glucagon raises blood sugar levels by releasing glucose that is stored in the liver. Blood sugar levels are stable if the pancreas and liver are healthy and functioning normally.

Unlike proteins and fats, carbohydrates are not essential for human life.

The body is able to produce glucose from proteins and fats. But carbohydrates are the most convenient and fastest way for the body to produce energy.

Some diets completely eliminate or reduce carbohydrate intake, thereby forcing the body to convert fat stores into glucose.

And what are carbohydrates?

simple carbohydrates

Simple carbohydrates are sugars with a simple molecular structure. Because of this, the body can process these simple sugars easily and quickly. Many foods contain simple carbohydrates and sugar is used as a flavor enhancer. Such food has almost no nutritional value and, in fact, you eat empty calories. When buying processed and packaged foods, look for those with lower sugar content. And, of course, try to cut down on sugary foods like cakes, biscuits, cookies, candy, and sodas.

Are simple carbohydrates always bad? No, because they exist in their natural form and have nutritional value. These are fruits and dairy products. Most fruits contain good levels of fiber, vitamins, minerals, and antioxidants. Dairy products are good sources of protein and calcium. All of these foods are important for a well-balanced and healthy diet.

Complex carbohydrates

Complex carbohydrates refer to sugars with a complex molecular structure consisting of three or more parts. These molecules take longer for the body to produce glucose. Foods rich in complex carbohydrates also contain valuable vitamins, minerals and fibers that are important for overall health and well-being.

Complex carbohydrates are processed more slowly. They are able to provide a steady level of energy for a long time, unlike simple carbohydrates.

Foods rich in healthy complex carbohydrates include whole grains, whole grain breads and cereals, oats, pasta, rice (especially brown), potatoes, beans, lentils, and chickpeas.

Glycemic index of foods

The glycemic index of foods measures how quickly blood glucose levels rise after a meal. Foods with a high glycemic index are those that contain simple carbohydrates.

Generally, low glycemic foods that release glucose more slowly are considered healthier. This happens because the body works longer, expending effort, thereby burning more calories to digest and restore glucose.

How many carbohydrates should be consumed?

There is no clear answer to this question, because each person is individual. But there is a general rule: you must strive to get half of your energy from carbohydrates in a ratio where, 90% are complex carbohydrates, and only 10% are simple.

Always remember that excess consumption of carbohydrates can lead to, as the body will store unused glucose for later use.

An easy way to achieve a healthy and balanced diet is to eat a variety of foods throughout the day. There is the following recommendation for each meal. The plate should be divided like this: a quarter - protein foods (meat, fish, eggs, dairy products, etc.). The other quarter are products containing complex carbohydrates (potatoes, pasta, rice, bread, beans). The rest (half) of the plate should consist of fresh vegetables. Finish your meal with a piece of fruit, which will provide you with a smaller percentage of simple carbohydrates in the diet.

Carbohydrates are sugars, starches and fibers found in fruits, grains, vegetables and dairy products. Although often eschewed in fad diets, carbohydrates - one of the main food groups - are important for a healthy life.

“Carbohydrates are macronutrients, which means they are one of the top three ways the body gets energy or calories,” says Paige Smathers, a nutritionist. The American Diabetes Association notes that carbohydrates are the body's main source of energy. They are called carbohydrates because at the chemical level they contain carbon, hydrogen and oxygen.

Smarts said that there are three types of macronutrients: carbohydrates, proteins and fats. Macronutrients are necessary for the proper functioning of the body, and the body requires a large amount of them. All macronutrients must be obtained through diet; The body cannot produce macronutrients on its own.

The recommended daily intake of carbohydrates for adults is 135 grams. Carbohydrate intake for most people should be between 45 and 65 percent of total calories. One gram of carbs is about 4 calories, so an 1800 calorie per day diet would equal 202 to 292 grams of carbs. However, people with diabetes should not eat more than 200 grams of carbohydrates per day, and pregnant women need at least 175 grams.

The function of carbohydrates

Carbohydrates provide fuel for the central nervous system and energy for muscle work. They also prevent protein from being used as an energy source and promote fat metabolism, according to Iowa State University.

In addition, "carbohydrates are important for brain function," Smathers said. They affect "mood, memory, etc., and are also a quick source of energy." In fact, the recommended amount of carbs is based on the amount of carbs your brain needs to consume.

Simple and complex carbohydrates

Carbohydrates are classified as either simple or complex. The difference between the two forms lies in the chemical structure and the rapid absorption and digestion of sugar. Simple carbohydrates are digested and absorbed faster and easier than complex carbohydrates.

Simple carbohydrates contain only one or two sugars, such as fructose (found in fruits) and galactose (found in dairy products). These single sugars are called monosaccharides. Carbohydrates with two sugars, such as sucrose (table sugar), lactose (from dairy), and maltose (found in beer and some vegetables) are called disaccharides.

Simple carbohydrates are also found in candy, soda, and syrup. However, these products are made with processed and refined sugars and contain no vitamins, minerals, or fiber. These are called "empty calories" and can lead to weight gain.

Complex carbohydrates (polysaccharides) have three or more sugars. These are often referred to as starchy foods and include beans, peas, lentils, peanuts, potatoes, corn, parsnips, whole grain breads, and cereals.

Smarts noted that while all carbohydrates function as relatively fast sources of energy, simple carbohydrates cause energy bursts much faster than complex carbohydrates due to the faster rate at which they are digested and absorbed. Simple carbs can lead to spikes in blood sugar and sugar levels, while complex carbs provide more sustainable energy.

Studies have shown that replacing saturated fats with simple carbohydrates, such as those found in many foods, is associated with an increased risk of heart disease and type 2 diabetes.

Smarts offered the following advice: "It's best to focus on getting complex carbohydrates in your diet first, including whole grains and vegetables."

Sugars, starches and fibers

In the body, carbohydrates are broken down into smaller units of sugar, such as glucose and fructose. The small intestine absorbs these smaller units, which then enter the bloodstream and reach the liver. The liver converts all of these sugars into glucose, which is carried through the bloodstream - accompanied by insulin - and converted into energy for basic bodily function and physical activity.

If glucose is not immediately needed for energy, the body can store up to 2,000 calories in the liver and muscles in the form of glycogen. When glycogen stores are full, carbohydrates are stored as fat. If you don't have enough carbohydrate intake or in stores, the body will consume protein for fuel. This is problematic because the body needs protein for muscle. Using protein instead of carbohydrates for fuel also puts a strain on the kidneys, leading to the passage of painful by-products in the urine.

Fiber is essential for digestion. They promote healthy bowel movement and reduce the risk of chronic diseases such as coronary heart disease and diabetes. However, unlike sugars and starches, fibers are not absorbed in the small intestine and converted into glucose. Instead, they pass into the large intestine relatively intact, where they are converted into hydrogen, carbon dioxide, and fatty acids. The Institute of Medicine recommends that people consume 14 grams of fiber for every 1,000 calories. Sources of fiber are fruits, grains and vegetables, especially legumes.

Smarts noted that carbohydrates also occur naturally in some forms of dairy products and both starchy and non-starchy vegetables. For example, non-starchy vegetables such as lettuces, kale, green beans, celery, carrots, and broccoli contain carbohydrates. Starchy vegetables like potatoes and corn also contain carbohydrates, but in higher amounts. According to the American Diabetes Association, starch-free vegetables typically only contain about 5 grams of carbs per cup of raw vegetables, and most of those carbs come from fiber.

Good carbs vs bad carbs

Carbohydrates are found in foods that you know are good for you (vegetables) and those that are bad for you (donuts). This has led to the idea that some carbs are "good" and some are "bad". According to Healthy Geezer Fred Cicetti, carbohydrates commonly considered bad include cakes, sodas, highly processed foods, white rice, white bread, and other white flour foods. These are foods with simple carbohydrates. Bad carbs rarely have any nutritional value.

Carbohydrates are generally considered to be complex, such as whole grains, fruits, vegetables, legumes, and legumes. Not only are they processed more slowly, but they also contain a bounty of other nutrients.

The Pritikin Longevity Center offers this checklist for determining if a carbohydrate is "good" or "bad".

Good carbs:

• Few or moderate calories
• High nutrient levels
• Free of Refined Sugars and Refined Grains
• High content of natural fibers
• Low sodium
• Low in saturated fat
• Very little or no cholesterol and trans fats

Bad carbs:

• Lots of calories
• Lots of refined sugars like corn syrup, white sugar, honey, and fruit juices
• Lots of refined grains like white flour
• Low in many nutrients
• Low fiber content
• high sodium
• Saturated fat
• High cholesterol and trans fats

Glycemic index

The glycemic index measures how quickly and how much carbohydrates raise blood sugar levels.

High glycemic foods, such as baked goods, raise blood sugar levels strongly and quickly; Low glycemic foods produce it mildly and to a lesser extent. According to Harvard Medical School research, some studies have linked high-glycemic foods to diabetes, obesity, heart disease, and some types of cancer.

On the other hand, recent research suggests that a low glycemic diet may not actually be beneficial. A 2014 study published in JAMA found that overweight adults eating a balanced diet saw no significant additional benefit from a low-calorie, low-glycemic index diet. The scientists measured insulin sensitivity, systolic blood pressure, LDL cholesterol, and HDL cholesterol and saw that a low-glycemic diet did not improve their condition. It lowered triglyceride levels.

Benefits of carbohydrates

The right kind of carbohydrates can be incredibly beneficial for you. Not only are they essential for your health, but they carry many additional benefits.

mental health

Carbohydrates may be important for mental health. A study published in 2009 in the journal JAMA Internal Medicine found that people on a high-fat, low-carb diet experienced more anxiety, depression, and anger throughout the year than people on a low-fat, high-carb diet. Scientists suspect that carbohydrates help in the production of serotonin in the brain.

Carbohydrates can also help memory. In a 2008 study at Tufts University, overweight women cut carbohydrates entirely from their diets for one week. They then tested the women's cognitive skills, visual attention and spatial memory. Women on no-carb diets performed worse than overweight women on low-calorie diets containing healthy amounts of carbohydrates.

Weight loss

While carbs are often blamed for weight gain, the right kind of carbs can actually help you lose and maintain a healthy weight. This is because many good carbohydrates, especially whole grains and vegetables with skin, contain fiber. It's hard to get enough fiber on a low-carb diet. Dietary fiber helps you feel full and is usually found in relatively low-calorie foods.

A study published in the Journal of Nutrition in 2009 followed middle-aged women for 20 months and found that participants who ate more fiber lost weight, while those who reduced their fiber intake gained weight. Another recent study linked to fat loss with low-fat diets and not low-carbohydrate diets.

While some studies have shown that low-carb diets help people lose weight, a 2015 meta-analysis published in The Lancet found that, in a long-term analysis, low-fat and low-carb diets had similar success rates. People lost more weight early on while on low carb diets, but after a year they all had the same weight.

Good source of nutrients

Whole, unprocessed fruits and vegetables are well known for their nutrient content. Because of this, some of them are considered superfoods - and all those leafy greens, bright sweet potatoes, juicy berries, tangy citruses and crunchy apples contain carbohydrates.

One important, rich source of good carbohydrates is whole grains. A large study published in 2010 in the Journal of the American Dietetic Association found that those who eat foods containing whole grains have significantly more fiber, energy and polyunsaturated fats, as well as all micronutrients (except vitamin B12 and sodium). An additional study published in 2014 in the journal Critical Reviews in Food Science and Nutrition found that whole grains contain antioxidants that were previously considered almost exclusively fruits and vegetables.

Heart health

Fiber also helps lower cholesterol levels. The digestive process requires bile acids, which are partly formed from cholesterol. As digestion improves, the liver pulls cholesterol out of the blood to create more bile acids, thereby reducing LDL, the “bad” cholesterol.

There is a study in the American Journal of Clinical Nutrition that analyzes the effect of whole grains on patients taking cholesterol-lowering drugs called statins. Those who ate more than 16 grams of whole grains daily had lower levels of bad cholesterol than those who took statins without eating whole grains.

carbohydrate deficiency

Not getting enough carbohydrates can cause problems. Without enough fuel, the body does not receive energy. In addition, without sufficient glucose, the central nervous system suffers, which can cause dizziness or mental and physical weakness. Glucose deficiency or low blood sugar is called hypoglycemia.

If the body has insufficient carbohydrate intake or storage, it will consume protein. This is problematic because the body needs protein for muscle. According to the University of Cincinnati, using protein instead of carbohydrates also hits the kidneys, leading to the passage of painful by-products in the urine.

People who do not consume enough carbohydrates may also suffer from insufficient fiber, which can cause digestive problems and constipation.

Carbohydrates is the main source of energy in the human body.

The reserves of carbohydrates in the form of glycogen in the human body are approximately 500 g. The bulk of it (2/3) is in the muscles, 1/3 is in the liver. Between meals, glycogen breaks down into glucose molecules, which dampens fluctuations in blood sugar levels. Glycogen stores without carbohydrate intake are depleted in about 12-18 hours. In this case, the mechanism for the formation of carbohydrates from the intermediate products of protein metabolism is activated. This is due to the fact that carbohydrates are vital for the formation of energy in tissues, especially the brain. Brain cells obtain energy primarily from the oxidation of glucose.

carbohydrate deficiency

Chronic carbohydrate deficiency leads to the depletion of glycogen stores in the liver and the deposition of fat in its cells. This can cause the so-called fatty degeneration of the liver and disruption of its functions.

With a deficiency of carbohydrates in food, tissues and organs use not only proteins, but also fats for energy synthesis. With increased breakdown of fats, metabolic disorders may occur, associated with the accelerated formation of ketones (this class of substances includes acetone known to everyone) and their accumulation in the body. Excessive formation of ketones during increased oxidation of fats and partially proteins can lead to "acidification" of the internal environment of the body and poisoning of brain tissues up to the development of acidotic coma with loss of consciousness.

Excess Carbohydrates

An excess of carbohydrates in food causes an increase in insulin levels in the blood and contributes to the formation of fat, and a sharp decrease in the calorie content of food by reducing carbohydrates in the diet can lead to a violation of protein metabolism.

The most important reason for the increase in fat formation is a sharp increase in blood glucose after a large intake of carbohydrate-rich foods. If, after a light breakfast, a person goes hungry during the day, and in the evening he eats an afternoon snack, lunch and dinner at one time, the body is forced to fight "poisoning" with carbohydrates - a sharp increase in the concentration of glucose in the blood. In order for glucose from the blood to enter tissue cells, insulin is needed, and an increase in its level in the blood stimulates the synthesis of fats. True, the mechanism for the emergency conversion of carbohydrates into fat begins to work only with the simultaneous and sufficiently large (more than 500 g) intake of rapidly digestible carbohydrates into the body. It is enough to eat a small loaf with jam, washed down with sweet tea. This type of diet in most cases leads not only to gastritis and other diseases, but also to the accumulation of excess adipose tissue.

In addition to insulin, other hormones are also regulators of carbohydrate metabolism. Hormones of the adrenal cortex, the so-called glucocorticoids, increase the synthesis of glucose from amino acids in the liver. This process is also stimulated by the hormone glucagon, which, like insulin, is produced by the pancreas. Glucocorticoids and glucagon are opposite in action to insulin.

Norm of carbohydrates

Normally, carbohydrates should provide 50-60% of the calorie content of food. It is impossible to exclude them from the diet, but they are still “guilty” of accumulating excess weight. Obviously, you should look for some ways that will allow, without excluding carbohydrates from food, to limit their conversion into fat.

Types of carbohydrates

Carbohydrates can be classified according to their chemical structure into simple carbohydrates(monosaccharides and disaccharides) and complex carbohydrates(polysaccharides).

Simple carbohydrates (sugars)

Glucose is the most important of all monosaccharides, since it is the structural unit of most food di- and polysaccharides. In the process of metabolism, they are broken down into individual molecules of monosaccharides, which, during multi-stage chemical reactions, are converted into other substances and ultimately oxidized to carbon dioxide and water - used as "fuel" for cells. Glucose is an essential component of carbohydrate metabolism. With a decrease in its level in the blood or a high concentration and the inability to use, as happens with diabetes, drowsiness occurs, loss of consciousness (hypoglycemic coma) may occur.

Glucose "in its pure form", as a monosaccharide, is found in vegetables and fruits. Especially rich in glucose are grapes - 7.8%, cherries, cherries - 5.5%, raspberries - 3.9%, strawberries - 2.7%, plums - 2.5%, watermelon - 2.4%. Of the vegetables, most glucose is found in pumpkin - 2.6%, in white cabbage - 2.6%, in carrots - 2.5%.

Glucose is less sweet than the most famous disaccharide, sucrose. If we take the sweetness of sucrose as 100 units, then the sweetness of glucose will be 74 units.

Fructose is one of the most common fruit carbohydrates. Unlike glucose, it can penetrate from the blood into tissue cells without the participation of insulin. For this reason, fructose is recommended as the safest carbohydrate source for diabetics. Part of the fructose enters the liver cells, which turn it into a more universal "fuel" - glucose, so fructose is also able to increase blood sugar, although to a much lesser extent than other simple sugars. Fructose is more easily converted into fat than glucose. The main advantage of fructose is that it is 2.5 times sweeter than glucose and 1.7 times sweeter than sucrose. Its use instead of sugar allows you to reduce the total consumption of carbohydrates.

The main sources of fructose in food are grapes - 7.7%, apples - 5.5%, pears - 5.2%, cherries, sweet cherries - 4.5%, watermelons - 4.3%, black currants - 4.2% , raspberries - 3.9%, strawberries - 2.4%, melons - 2.0%. In vegetables, the fructose content is low - from 0.1% in beets to 1.6% in white cabbage. Fructose is found in honey - about 3.7%. Fructose, which has a much higher sweetness than sucrose, has been well proven to not cause tooth decay, which is promoted by sugar consumption.

Galactose does not occur in free form in products. It forms a disaccharide with glucose - lactose (milk sugar) - the main carbohydrate of milk and dairy products.

Lactose is broken down in the gastrointestinal tract to glucose and galactose by the action of an enzyme. lactase. Deficiency of this enzyme in some people leads to milk intolerance. Undigested lactose serves as a good nutrient for the intestinal microflora. At the same time, abundant gas formation is possible, the stomach “swells”. In fermented milk products, most of the lactose is fermented to lactic acid, so people with lactase deficiency can tolerate fermented milk products without unpleasant consequences. In addition, lactic acid bacteria in fermented milk products inhibit the activity of the intestinal microflora and reduce the adverse effects of lactose.

Galactose, formed during the breakdown of lactose, is converted into glucose in the liver. With a congenital hereditary deficiency or absence of an enzyme that converts galactose into glucose, a serious disease develops - galactosemia, which leads to mental retardation.

A disaccharide made up of glucose and fructose molecules is sucrose. The content of sucrose in sugar is 99.5%. That sugar is the "white death", sweet lovers know as well as smokers that a drop of nicotine kills a horse. Unfortunately, both of these common truths are more often an occasion for jokes than for serious reflection and practical conclusions.

Sugar is rapidly broken down in the gastrointestinal tract, glucose and fructose are absorbed into the blood and serve as a source of energy and the most important precursor of glycogen and fats. It is often referred to as an "empty calorie carrier" because sugar is a pure carbohydrate and does not contain other nutrients such as vitamins and mineral salts. Of the vegetable products, the most sucrose is found in beets - 8.6%, peaches - 6.0%, melons - 5.9%, plums - 4.8%, tangerines - 4.5%. In vegetables, except for beets, a significant content of sucrose is noted in carrots - 3.5%. In other vegetables, the sucrose content ranges from 0.4 to 0.7%. In addition to sugar itself, the main sources of sucrose in food are jam, honey, confectionery, sweet drinks, ice cream.

When two glucose molecules combine, they form maltose- malt sugar. It contains honey, malt, beer, molasses and bakery and confectionery products made with the addition of molasses.

Complex carbohydrates

All polysaccharides present in human food, with rare exceptions, are polymers of glucose.

Starch is the main digestible polysaccharide. It accounts for up to 80% of carbohydrates consumed with food.

The source of starch is vegetable products, mainly cereals: cereals, flour, bread, and also potatoes. Cereals contain the most starch: from 60% in buckwheat (kernel) to 70% in rice. Of the cereals, the least starch is found in oatmeal and its processed products: oatmeal, oatmeal "Hercules" - 49%. Pasta contains from 62 to 68% starch, rye flour bread, depending on the variety, from 33% to 49%, wheat bread and other products made from wheat flour - from 35 to 51% starch, flour - from 56 (rye) to 68% (wheat premium). There is also a lot of starch in legumes - from 40% in lentils to 44% in peas. For this reason, dry peas, beans, lentils, chickpeas are classified as legumes. Soybean, which contains only 3.5% starch, and soy flour (10-15.5%) stand apart. Due to the high starch content in potatoes (15-18%) in dietology, it is not classified as a vegetable, where the main carbohydrates are monosaccharides and disaccharides, but as starchy foods along with cereals and legumes.

In Jerusalem artichoke and some other plants, carbohydrates are stored in the form of a polymer of fructose - inulin. Food products with the addition of inulin are recommended for diabetes and especially for its prevention (recall that fructose puts less stress on the pancreas than other sugars).

Glycogen- "Animal starch" - consists of highly branched chains of glucose molecules. It is found in small amounts in animal products (2-10% in the liver, 0.3-1% in muscle tissue).