Carbohydrates are one of the three essential and most important components found in any food. They are specific organic compounds consisting of hydrogen, oxygen and carbon.
Due to the speed of assimilation and accessibility, carbohydrates have become the main source of energy for the human body. In addition, they are directly involved in the synthesis of DNA and RNA molecules, improve the digestive tract, and regulate metabolism.
There are several main types of carbohydrates :
- Simple carbohydrates (fructose, lactose, galactose, sucrose and maltose);
- Complex carbohydrates (glycogen, starch, pectins, fiber and hemicellulose).
Simple carbohydrates are perfectly absorbed by the body and significantly increase blood sugar, while complex carbohydrates are absorbed gradually, which provides a long-lasting feeling of satiety. This property is widely used in dietetics and various complexes for weight loss.
Proteins, fats, carbohydrates in foods are contained in order to maintain the normal functioning of the body. The lack of one of the substances can lead to serious consequences. For example, a deficiency of carbohydrates provokes the deposition of fat in the liver cells, because of which its fatty degeneration develops. Ketones accumulate in the blood, which leads to a displacement of the environment inside the body and poisoning of brain tissue.
Excess carbohydrates are a sure way to obesity. In addition, by consuming a lot of sugar all the time, a person runs the risk of getting a latent form of diabetes and depletion of pancreatic cells - the main body that produces insulin, which helps to absorb glucose.
The carbohydrate content in the products allows you to divide them into several main groups:
- The maximum amount of carbohydrates (over 65 g) is sweets, sugar, jam, honey, pasta, rice, dates, raisins and dried fruits, butter biscuits, marshmallows, oatmeal and buckwheat porridge, apricots and prunes.
- A large amount of carbohydrates (from 40 to 60 g) is beans, bread, halva, dark chocolate, dried rosehips and figs.
- The average carbohydrate content (11-20 g) - bananas, soybeans, fresh rose hips, coconut, pistachios, white chocolate.
- A low amount of carbohydrates (up to 10 g) is found in dairy products, vegetables and fruits, mushrooms, beans and nuts.
Speaking about proper nutrition, it is worth noting that the carbohydrate content of food consumed per day should not exceed 500 g. It is imperative to consume dietary fiber or fiber, which is found in abundance in vegetables and fruits.
Those who want to lose weight should remember that products with "empty" energy and a lack of nutrients should not be present in the diet. For example, harmful carbohydrate foods, such as sweets and sugar, can be replaced with natural honey and dried fruits, and polished rice varieties can be replaced with unrefined ones.
Natural carbohydrates are ideal for a diet, as they help to cope with the tormenting sensation of hunger and perfectly fill the stomach. These include whole grain products and unrefined cereals, vegetables and fruits, and root crops. The carbohydrate content in products of this kind does not exceed permissible norms and at the same time they are all low-calorie.
The undoubted advantages of natural carbohydrates are the high content of useful substances, such as trace elements, vitamins, soluble and insoluble fiber, bioflavonoids. All this stabilizes blood sugar and lowers cholesterol.
The carbohydrate content in products is an important indicator, but, first of all, you should pay attention to how useful this or that product will be for your body. Only this approach will provide you with a good figure and improve your well-being.