Carbohydrates are organic compounds that supply the body with the energy necessary for full functioning. They are part of every tissue and cellular structure. Carbohydrates account for approximately 2.7 percent of total body weight. Without them, internal organs and systems cannot function normally. Maintaining the ratio of carbohydrates in the body becomes possible with a balanced diet, including foods containing these and other beneficial substances.
To understand why these organic compounds are so important, it is necessary to study their functions. Carbohydrates that enter the body with food have the following range of actions:
In addition, these organic compounds increase protective functions the body, determine the blood type, and also reduce the likelihood of developing cancer pathologies.
Organic substances from the carbon group are divided into two large groups - simple and complex. The former are also called fast or easily digestible, and the latter - slow.
They have a simple composition and are quickly absorbed in the body. This feature of carbohydrate leads to a sharp increase in blood glucose. The body's reaction to the consumption of simple carbohydrates is a large release of insulin, the hormone responsible for the production of pancreas.
The sugar level under the influence of insulin decreases below the standard norm. Thus, a person who has recently eaten foods rich in simple carbohydrates begins to feel hungry quite quickly. In addition, the conversion of sugar molecules into subcutaneous fat occurs in a ratio of one to two.
If you abuse food that is rich in fast carbohydrates, this will lead to the following adverse consequences:
These negative impacts steel main reason that these carbohydrates began to be called harmful or undesirable.
Slow organic compounds, such as fiber, glycogen, starch, act on the body in a completely different way. Substances included in this group, have a complex composition, which means their absorption rate is much lower than that of fast ones. These compounds have high nutritional value and therefore the sugar concentration practically does not increase, and, consequently, people long time feels full.
Since the concentration of sugar is not too high, the liver has time to process it. This means that it is almost completely converted into energy resources, and is not stored as fat. Thus, complex carbohydrates do not cause any harm to the body, that is, they are beneficial.
The daily intake of an organic energy source is determined by age, gender, weight, lifestyle and some other factor. To calculate your daily carbohydrate intake, you can use the following calculation:
The resulting number will become the daily consumption rate. If your height is 170 cm, then the amount of carbohydrates consumed per day should be 245 grams.
Sources of fast carbohydrates include:
These products are not the most useful.
| Food products | |
|---|---|
| Granulated sugar | 99,6 |
| Caramel | 88,1 |
| Cornflakes | 83,4 |
| Honey | 81,4 |
| Waffles stuffed with fruit jam | 80,7 |
| Semolina | 73,2 |
| Marmalade | 71,1 |
| Jam | 69,9 |
| Bagels | 69,8 |
| Dates | 69,1 |
| Crackers | 67,2 |
| Rye malt | 66,8 |
| Raisin | 64,9 |
| Popcorn | 62,9 |
| Milk chocolate | 60,2 |
| Instant pasta | 56,9 |
| Butter pastries | 55,2 |
| Halva | 54,3 |
| Chocolates | 54,1 |
| Viennese waffles with caramel filling | 53,7 |
| Potato chips | 52,8 |
| Shortbread | 49,9 |
| Cookies "Nuts" | 49,3 |
| White bread | 48,9 |
| French bread | 47,4 |
| Cakes | about 46 |
| Coca-Cola | 42,3 |
| Prunes | 39,8 |
| Donuts | 38,9 |
| apple pie | 38,3 |
| Eclair cake with cream filling | 35,9 |
| Alcoholic drinks (wines, vermouths, etc.) | 20–35 |
| Ice cream | 24,9 |
| Boiled white rice | 24,7 |
| Pizza | 24,4 |
| Fried potatoes | 23,2 |
| Canned Sweet Corn | 22,6 |
| White bread croutons | 19,6 |
| Hot dog | 19,4 |
| Boiled potatoes | 16,8 |
| Grape | 15,2 |
| Mashed potatoes | 14,3 |
| Boiled beets | 10,2 |
| Beer | 9,8 |
| Orange juice | 8,4 |
| Apricot | 7,8 |
| Pumpkin | 7,4 |
| Melon | 5,3 |
| Watermelon | 5,2 |
| Boiled carrots | 4,9 |
To sources slow carbohydrates include:
These products are healthy.
| Food products | Volume of carbohydrates per 100 g (in grams) |
|---|---|
| Beans | 54,3 |
| Lentils | 53,8 |
| Dark chocolate | 48,3 |
| Wholemeal bread | 46,1 |
| Soybeans | 26,6 |
| Durum wheat pasta | 23,2 |
| Cashew | 22,2 |
| Green peas | 13,2 |
| Olive | 12,8 |
| Pomegranate | 11,9 |
| Apple | 11,4 |
| Pear | 10,8 |
| Root celery | 10,8 |
| Peach | 10,2 |
| Plums | 9,9 |
| Gooseberry | 9,8 |
| Onions | 9,4 |
| Raspberry | 8,9 |
| Mandarin | 8,4 |
| Orange | 8,3 |
| Beans | 8,2 |
| Red currant | 8,1 |
| black currant | 7,9 |
| Kiwi | 7,6 |
| Grapefruit | 7,4 |
| Nuts (except cashews) | 7,1–11,6 |
| Zucchini | 5,8 |
| White cabbage | 5,7 |
| Broccoli | 5,2 |
| Sorrel | 5,2 |
| Brussels sprouts | 5,1 |
| bell pepper | 4,9 |
| Cauliflower | 4,8 |
| Radish | 4,2 |
| Feathered green onions | 4,2 |
| Green beans | 4,2 |
| Lemon | 3,7 |
| Tomatoes | 3,4 |
| Cucumber | 2,4 |
| Spinach | 2,4 |
| Lettuce | 2,1 |
| Fresh mushrooms (except champignons) | 1,1–3,6 |
| Champignons | 0,6 |
Excess carbohydrates entering the body with food lead to a sharp increase in the concentration of insulin in the blood and the rapid formation of fats. In other words, the cause of obesity, diabetes and other health problems associated with excess weight is carbonaceous foods.
The lack of such products in the body is also harmful. If carbohydrates enter limited quantities, glycogen reserves are gradually depleted, fats accumulate in the liver and various dysfunctions of this organ develop. A deficiency of this organic compound leads to increased fatigue, general feeling weakness, decreased physical and intellectual activity.
When there is a lack of carbohydrates, the body receives the energy necessary to maintain vital functions from fatty tissues. The high rate of fat breakdown causes increased production of harmful catenes. This leads to acidification of the body and ketoacidotic coma.
The appearance of the first signs that signal a deficiency or excess of carbohydrates should be carefully reconsidered and the daily diet should be adjusted in the future. A properly composed menu allows you to avoid negative consequences associated with an overdose or lack of carbonaceous food.
First of all, you should remember the fact that the basis proper nutrition foods high in protein, carbohydrates and fats. They are called the vital triad nutrients. Without them, the life of the body is impossible.
An essential part of our food is proteins. They are used to build new cells, and cells that replace worn-out ones take an active part in the metabolism that occurs continuously in our body. It is not for nothing that scientists called them “proteins” - on behalf of the Greek god Proteus, who constantly changed his shape. The protein molecule is also prone to metamorphosis. Proteins in the body can only be formed from food proteins.
The main sources of animal proteins are meat, cottage cheese, fish, eggs. Plant foods also contain proteins. Legumes and nuts are especially rich in them.
By consuming plant and animal foods, a person receives protein. It must be said that food proteins differ significantly from the proteins from which the human body is built.
Proteins can be broken down into amino acids during digestion. They are absorbed and the body uses them to produce its own protein. There are 22 types of most important amino acids. Eight of them are called irreplaceable. They are called that because the body cannot synthesize them on its own, and we only get them from food. The remaining 14 amino acids are considered replaceable.
Different proteins contain different complexes of amino acids, and it is very important for us that the body constantly receives the full set of proteins it needs. There are no such things in the outside world unique products, which in the composition of their amino acids would coincide with the proteins of the body Homo sapiens. To build them, they must be included in the diet like animals protein products, and products plant origin. Please note that the menu must contain at least 1/3 animal proteins. In the daily diet of a healthy adult, the average protein intake should be 100-120 g, and when people perform heavy physical work the norm increases to 150-160 g.
Under the term " rational nutrition» means a combination of plant and animal products. This combination will ensure a balanced set of amino acids, promoting better metabolism.
Proteins obtained from dairy products are digested the fastest. Meat and fish are digested a little slower (beef is much faster than pork and lamb). Next come cereals and bread. The stomach digests proteins from wheat baked goods made from white flour (higher grades) well, and dishes prepared from semolina.
Food products with high protein content (per 100 g of product)
We should never forget that with an excess of protein in the diet, the liver and kidneys can be severely overloaded with protein breakdown products. Excessive consumption of proteins leads to putrefactive processes in the intestines. The products of nitrogen metabolism also accumulate in the acid side. Of course, protein intake should be limited to those people who suffer from gout or have liver and kidney diseases.
Fats are considered the most powerful, substantial source of energy. Another beneficial side: fat “depots”, or fat deposits, are designed to protect the body from heat loss and tissue bruises, and for internal organs fat capsules serve as support and protect from mechanical damage. Accumulated fat represents the body's main source of energy when acute diseases when appetite is reduced and food absorption is limited, or in case of fasting.
Our sources of fat are: vegetable oils and animal fats, as well as fatty fish, meat, egg yolk, dairy products.
Fats consist of saturated and so-called unsaturated fats fatty acids, fat-soluble vitamins E, A, B, lecithin and a number of other substances necessary for the functioning of the body. They promote the absorption of fat-soluble vitamins and minerals from the intestines.
Adipose tissue represents a powerful reserve of energy material. In addition, in the presence of fats, the taste of food improves and a feeling of satiety appears. Fats can be formed from proteins and carbohydrates, but are not completely replaced by them.
It is possible to meet the body's needs for fats only by combining animal and vegetable fats, since they complement each other with substances that are vital for us.
Fatty acids that are part of fats are divided into saturated and unsaturated. Saturated acids can be easily synthesized in the body. These include stearic, palmitic, caproic, and butyric acids. They have low biological value and have a negative effect on fat metabolism, liver function, and contribute to the development of atherosclerosis. Acids of this type are found in large quantities in animal fats (beef, lamb) and some vegetable fats (primarily coconut oil).
Unsaturated fatty acids take a very active part in cholesterol and fat metabolism. These compounds are biologically active. They help increase elasticity and reduce the permeability of blood vessels, and prevent the formation of blood clots. Such acids, primarily polyunsaturated (arachidonic, linoleic, linolenic), are not synthesized in the body - they enter there along with food. Fish oil contains this type of acid. pork fat, olive, sunflower and corn oil.
In addition to fatty acids, fats contain fat-like substances - phosphatides and stearins. Their purpose is to participate in the secretion of hormones, promote the process of blood clotting, and form cell membranes. Cholesterol is the most famous of the stearins. It is found in large quantities in animal products. A large amount of cholesterol in the body leads to undesirable changes in the condition of blood vessels, contributes to early development atherosclerosis. For this reason, doctors recommend limiting foods high in cholesterol in the diet (fatty meat, egg yolks, brains, butter, cheese and fatty dairy products), and enriching the diet with foods containing choline and lecithin (vegetables and fruits, milk and sour cream in low-fat form).
For adults daily norm fat ranges from 100 g for light labor and up to 150 g for heavy physical labor, especially in the cold. On average, the daily fat intake should consist of 60-70% animal fats, and 30-40% vegetable fats.
Food products with high fat content (per 100 g of product)
| Product | Amount of fat, g |
|---|---|
| Oil (vegetable, ghee, butter), margarines, cooking fats, pork lard | more than 80 |
| Sour cream 20% (or higher) fat, cheese, pork, ducks, geese, semi-smoked and boiled sausages, cakes, halva and chocolate | from 20 to 40 |
| Fat cottage cheese, creamy ice cream, cream, lamb, beef and chickens of the 1st category, eggs, beef sausages, tea sausage, salmon, sturgeon, saury, fatty herring, caviar | from 10 to 19 |
| Milk, full-fat kefir, semi-fat cottage cheese, milk ice cream, lamb, beef and chickens of the 2nd category, pink salmon, mackerel, mackerel, baked goods, sweets | from 3 to 9 |
| Low-fat cottage cheese and kefir, pike perch, cod, pike, hake, cereals, bread | less than 2 |
When consuming fats, we should not forget the fact that an excess of these substances interferes with the absorption of proteins, magnesium and calcium. To ensure proper fat metabolism, it is necessary to supply the body with vitamins in sufficient quantities. By consuming plenty of high-fat foods, you inhibit the secretion process gastric juice, delay the removal of food from the stomach. There is an overload of the functions of other organs that are involved in the breakdown and absorption of food. Excessive consumption of fats leads to indigestion. For people suffering chronic diseases pancreas, liver, gastrointestinal tract and biliary tract, fats pose a serious danger.
Purpose of carbohydrates- serve for human body its main source of energy, helping the work of our muscles. They are needed for the normal process of metabolism of fats and proteins. Carbohydrates in combination with proteins contribute to the formation of certain hormones, enzymes, secretions of salivary and mucus-forming glands, and other important compounds. In the daily diet of an adult average rate carbohydrates is 400-500 g.
Carbohydrates are divided into two groups - simple and complex. Chemical structure different from complex simple carbohydrates. They include monosaccharides (fructose, glucose, galactose) and disaccharides (lactose, sucrose, and maltose). Simple carbohydrates are found in sweet-tasting foods. This is sugar, honey, maple syrup, etc.
Polysaccharides- this is what complex carbohydrates are called. Their source is plant food– cereals, legumes, vegetables. The group of complex carbohydrates includes pectins, starch, glycogen, fiber, hemicellulose, etc. The basis of dietary fiber is polysaccharides, which is why their role in nutrition is so important.
For the body, the main suppliers of sucrose are sugar, candied fruits, jam, confectionery, candies, sweet drinks, cotton candy, ice cream, and some types of vegetables and fruits: beets, apricots, carrots, peaches, sweet plums, dates, etc.
When sucrose enters the intestines, it is broken down into fructose and glucose. Sugar was called the "white death" in the 70s. last century. In her book "Sweet Blues", W. Daphnia wrote: "It is more harmful than opium and more dangerous than nuclear bombing." After this, the persecution of sugar began. Nowadays, the dangers of sugar are being questioned. WHO experts in their 2002 report said that dietary sugars are only among the factors that increase the risk of developing dental caries, but they do not affect cardiovascular, cancer and other mass diseases. Sugar itself does not pose a danger to humans, but its excessive consumption (instead healthy products) leads to a decrease nutritional value any diet.
Glucose (dextrose)- called the main supplier of energy for the brain, muscle cells and red blood cells - erythrocytes. It is found in berries and fruits. In people with a body weight of 70 kg, the brain consumes about 100 g of glucose, striated muscles - 35 g, red blood cells - 30 g. For the formation of the glycogen we need in the liver, glucose is also necessary. Interestingly, it is involved in regulating appetite. The glucose level in the blood decreases, which signals the body's need for food.
Glycogen is classified as animal carbohydrates. This is a glucose polymer, a polysaccharide, similar to starch. The body should contain about 500 g of glycogen. Food sources glycogen - meat and liver of animals and birds, fish, seafood.
Fructose (levulose)- the sweetest of all natural sugars. Its absorption requires almost no insulin hormone, this quality allows it to be used by patients diabetes mellitus, however also in very limited quantities.
Lactose (milk sugar) contain dairy products. This carbohydrate normalizes the activity of beneficial microflora and suppresses the processes of decay in the intestines. Lactose helps calcium absorption. In the case of a congenital or acquired deficiency of the lactose enzyme in the intestines, the process of its breakdown into galactose and glucose is disrupted. This leads to dairy intolerance. Fermented milk products contain less lactose than whole fresh milk, because During ripening, lactose is converted to lactic acid.
Maltose is called malt sugar. It is an intermediate product formed when starch is broken down by sprouted grain enzymes and digestive enzymes. Maltose is formed, then it breaks down to glucose. Free maltose is contained in honey, malt extract, and beer.
About 85% of all carbohydrates in the human diet are starch. Its sources are bread, flour, cereals, legumes, potatoes and pasta. Starch tends to be digested rather slowly, breaking down into glucose. You need to know that starch from semolina and rice can be digested faster and easier than that obtained from pearl barley and barley groats, millet and buckwheat, from bread and potatoes. Starch from jelly is absorbed faster, i.e. in its natural form, subjected to heat treatment.
Dietary fiber consists of a complex of carbohydrates (fiber, hemicellulose, pectins, mucus, gum) and lignin, which is not a carbohydrate. A lot of dietary fiber is contained in bran; it contains wholemeal flour and bread made from it, cereals with shells, nuts and legumes.
Fiber- a complex carbohydrate that the human body cannot digest. It enhances intestinal motility, and for this reason is necessary for proper digestion. Cholesterol is removed from the body with the help of fiber. Insoluble fiber is able to remove toxins, cleansing the body of harmful substances. There is fiber in wheat bran and in many types of vegetables and fruits.
Pectins are designed to stimulate digestion and also remove harmful toxins from the body. A large amount of pectin is contained in plums, apples, peaches, gooseberries, cranberries, apricots, as well as some vegetables - potatoes, cabbage, cucumbers, onions, eggplants. Pectins are also beneficial because their presence in the intestines reduces putrefactive processes, and they are also needed for the healing of the intestinal mucosa.
Polysaccharide inulin- fructose polymer. Jerusalem artichoke, artichokes and chicory contain a lot of inulin.
Hemicellulose is a cell wall polysaccharide. It is capable of holding water. Cereal products contain the most hemicellulose.
Food products with a high carbohydrate content (per 100 g of product)
When calculating the amount of carbohydrates in your diet, try to avoid them excess consumption, this can lead to obesity. And if you consume sugar (or foods high in sugar) every day and in excess, you can provoke the manifestation of latent diabetes mellitus.
You need to know that it is not sugar that causes this disease. Sweet dishes act as a kind of catalysts (accelerators) for an already existing disease. After all, they overload the pancreas, depleting the cells that produce insulin. And you can’t do without it when absorbing glucose.
But it is also not recommended to limit the amount of carbohydrates consumed to a minimum. Even people on a diet need to consume at least 100 g of carbohydrates in their daily diet. If there is a lack of carbohydrates in the body, the metabolism of fats and proteins is disrupted. Harmful products incomplete oxidation of some amino acids and fatty acids begin to accumulate in the blood. Carbohydrate deficiency develops. Its symptoms: lethargy and drowsiness, headaches, weakness, hunger, dizziness, trembling hands, nausea, sweating. To return wellness, you need to quickly give the person a cup of sweet tea or a piece of sugar, candy.
The purpose of a balanced, rational diet is to ensure good nutrition, corresponding physiological needs body.
If we take the ratio of proteins to fats and carbohydrates, the ratio 1: 1: 4 (or 5) was considered the most optimal. What does this mean? Daily ration of a working person healthy person should contain approximately 100 g of protein (of which 65 from animal products), the same amount of fat (of which at least 30 g from plant products) and carbohydrates 400-500 g.
In any diet, in addition to fats, proteins, and carbohydrates, it is necessary to provide for the consumption of mineral elements (in accordance with physiological norm). It is also necessary to provide vitamins (and ascorbic acid with B vitamins - twice the norm: vitamin C - 100 mg plus 4-5 mg of B vitamins).
To achieve this goal, include in the menu side dishes and salads from fresh vegetables, a yeast drink, freshly squeezed juices, fruits and berries, bran, rosehip decoctions. Table salt can be consumed in normal quantities (not exceeding 10 g per day). You need to drink water. Depending on the air temperature, fluid intake should reach 1.5 - 2 liters.
If these conditions are met, food consumption will correspond to energy expenditure. Accordingly, your body weight will not change, and you will feel great.
Hello, dear readers! Let's discuss today whether you can quickly lose weight and stay healthy if you eat foods without carbohydrates?
These substances are considered the main suppliers of energy to the human body. But at the same time, they can become the main source of problems with excess weight.
The creators of numerous protein diets assure that it is worth giving up these “enemies of slimness.” And you will be happy in the form of a beautiful and slender figure. Is this true? Let's figure it out together.
There are two types of carbohydrates - slow (complex) and fast (simple). The second ones are the most dangerous. Once in the body, they begin to rapidly break down and cause a sharp jump in blood sugar.
Frequent consumption can lead to pancreatic diseases, endocrine system and diabetes. At the same time, such carbohydrates quickly satisfy hunger. True, they don’t last long and give a person a feeling of pleasure. It becomes addictive.
- in this food Fast carbohydrates contain the most.
Slow or, as they are also called, “complex” carbohydrates are broken down gradually. Sugar is absorbed into the blood for a long time. This suppresses the feeling of hunger and produces energy.
However, these carbohydrates create heavy load on the digestive system. It takes a long time to digest. Therefore, it is recommended to consume them only in the first half of the day.
Slow carbohydrates are found in all cereals, durum wheat pasta and vegetables.
It is believed that, regardless of the type, excess carbohydrate consumption combined with a sedentary lifestyle is a direct path to obesity.
Unlike carbohydrate foods with protein are able to get rid of extra pounds for very short term. This food contains many vitamins, useful microelements, amino acids and essential proteins.
Thanks to which, the body can receive the necessary energy. And effectively process fat reserves in the absence of excess carbohydrates.
Let's find out what you can eat to lose weight quickly? List products looks like this:
Nutritionists warn that one serving should contain no more than 40 grams. protein, the body simply cannot process more.
Special tables have been created for correct calculations. Which detail the content of proteins, fats and carbohydrates in 100 grams of a particular type food.
Calorie content indicated. Manufacturers also indicate this data on the packaging of each product.
The average woman needs to consume at least 1,200 calories per day to properly lose weight. How to create a menu for a protein diet so that you can lose weight and have a varied diet?
Option 1:150 gr. baked fish; a glass of kefir.
Option 2:3 egg white omelette; beet salad with garlic, dressed with olive oil.
Option 3:100 gr. veal baked in the oven: salad of cucumbers and green peas.
Option 1:Unsweetened fruit (apple, orange, grapefruit).
Option 2:Kefir or fermented baked milk
Option 3:Natural yogurt
Don't forget to drink at least 2 liters of water every day! Also, with such a diet, nutritionists recommend making up for the lack of carbohydrates with fats.
For example, in the morning you can drink 1 tablespoon of olive or linseed oil. Or take a course of vitamins C fish oil. Pleasant bonuses will be smooth skin and shiny hair.
I advise you to read my article
My opinion is that everything is good in moderation. Try new ways, experiment. But don't forget - balanced diet and moderate physical activity are still the main companions to a slim figure and good health. See you in the next article!
Carbohydrates are fuel, a source of energy for the functioning of muscles, organs and body systems. Carbohydrate reserves in the form of glycogen accumulate in the liver, muscles and are actively burned when physical activity. About 70% calories daily ration a person consumes carbohydrates. On average, for an adult man engaged in light physical or mental labor, the daily carbohydrate intake is 300-500 grams. For athletes and manual workers it is much higher. People who want to reduce their caloric intake can do so by significantly reducing the proportion of carbohydrates in their diet without harming their health. You should know which foods are high in carbohydrates and consume them correctly to get the desired result.
There are two types of carbohydrates: simple and complex. Simple or monosaccharides are easily absorbed by the body and provide quick energy. These include fruits, which contain glucose and fructose, sweets with sucrose, and dairy products with milk sugar - lactose. Their entry into the body causes a sharp increase in blood sugar levels and an immediate response from the pancreas - release large dose insulin to lower this level. Insulin takes simple carbohydrates and places them in fat cells. Complex carbohydrates - polysaccharides - are considered good because they are absorbed slowly and provide the body with energy evenly. These are different cereals, vegetables, pasta and bread, which have almost no effect on blood sugar levels and do not disturb the pancreas.
If the bulk of your diet consists of pastries, cakes, bread, rice, beets, potatoes, muesli and sweets containing bad carbohydrates, then this may cause excess weight.
These foods should be replaced with sources of good carbohydrates, the TOP 12 of which include:
1. Fresh vegetables and fruits
2. Rye bread with bran
3. Peas
4. Brown rice
5. Buckwheat porridge
6. Oatmeal
7. Wholemeal pasta
8. Red beans and lentils
9. Mushrooms
10. Fermented milk products
11. Dark chocolate
12. Soy.
It is worth adding that it is not enough to know, you need to know best time to receive them. The body burns energy better in the first half of the day, so rich in carbohydrates food should be taken before 16-00, and in the evening consume carbohydrates in the form vegetable salads. It is better for athletes to take carbohydrates after a grueling workout for an hour, when they are intensively absorbed by the body to replace burned glycogen. Any amount of carbohydrates received at this moment ends up not in fat cells, but in muscle cells.
The relevance of healthy eating is growing every day. A large number of products are manufactured using harmful chemicals. Upon purchase food products suspicion arises about their quality and usefulness. But healthy eating is not just about eating organic food. This term also means a correct and rational approach to nutrition, establishing the level of consumption of proteins, fats and carbohydrates per day. Today we will find out in which products more carbohydrates, but first let's look at why we need them.
What are carbohydrates for?
Almost all the energy the body receives comes from carbohydrates. In addition, they contribute to normal and complete brain function. In general, for normal operation the whole body are vital. There are two types of carbohydrates: simple and complex. The first, also known as monosaccharides, are represented by fructose and glucose. Also included in the first type are disaccharides: sucrose and maltose. are called polysaccharides, these include starch, fiber and glycogen. “What difference does it make what I consume?” - you ask. The thing is that excessive consumption of one type or another can lead to serious deviations in the functioning of the body (for example, obesity). Everything is useful, but in moderation. Now let's move on to the question of which foods have more carbohydrates.
Energy-intensive products
Let's start with monosaccharides. They can be found in large quantities in honey, vegetables and fruits. Glucose is considered to be the most common monosaccharide. It is an easy and fast source of energy that is vital for brain function. During high mental stress, it is recommended to consume dark chocolate, which is also rich in glucose. Carrots, cabbage, pumpkin, cherries, raspberries, bananas, grapes and pumpkin all contain this monosaccharide.
Fructose is a safer option for consuming carbohydrates. It can be consumed even by people who suffer from diabetes (within reasonable limits, of course). Fructose takes a little longer to digest than glucose. It is found in pears, apples, grapes, watermelons, strawberries and black currants.
Disaccharides take much longer to digest due to their more complex molecular structure. Answering the question about which foods contain the most carbohydrates, we can confidently talk about sweet food. Sweets, ice cream, drinks, jam, regular sugar - they all contain huge amount sucrose, the main enemy of all diets. Sucrose (carbohydrate clean look) is the main reason excess weight, excessive consumption of it can end disastrously not only for your figure, but also for the health of the entire body.
Foods containing carbohydrates are high in calories. Based on this, it is important to control the number of calories consumed per day in order to avoid overeating and excess weight. Polysaccharides (complex carbohydrates) are found in pasta, cereals, bread, nuts and so on. These are digested and enter our body gradually, so to speak, “in parts.” If you think about which foods contain more carbohydrates (namely polysaccharides), then you need to assume that one of them is starch. And this suggests a conclusion: legumes and grains, potatoes, bananas and tomatoes contain large number complex carbohydrates.
Summing up
Having information about which foods contain more carbohydrates, you can easily build a diet that will contain both simple and complex types. In addition to carbohydrates, the body needs proteins and fats. As a rule, they also contain proteins. Carefully monitor the amount of all food elements and the total calorie content of the dishes. Excessive consumption of fats and carbohydrates can lead to obesity and other diseases.
