Carbohydrates along with proteins and fats are an important and indispensable component of food. Nevertheless, everyone has a different attitude towards them. Some, in particular, adherents of diets, almost completely eliminate carbohydrates from their daily diet, considering them the main source of excess fatty deposits on the stomach and cillulitis, while others, on the contrary, use carbohydrates in large quantities, without worrying about their weight and health. So what is the truth? In order to understand this issue, you need to understand why our body needs carbohydrates, and also to find out: "Carbohydrates are" useful "and" harmful "- how do they differ?" So, let's get started ...
Acquaintance with carbohydrates ...
Carbohydrates are the primary energy supplier for each of us. Entering the body, all carbohydrates are broken down to glucose - the simplest sugar. Then glucose is sent to all cells of the body and, like “fuel,” is burned to form carbon dioxide, water and a certain amount of energy. Part of the allocated energy is spent on various physiological needs (digestion, respiration, vision, thinking, etc.), and part is spent on physical activities (home cleaning, walking in the park, playing sports, dancing, fitness, etc.) . In addition, our thinking, mental abilities and concentration of attention depend on carbohydrates, since nerve cells feed exclusively on glucose energy.
Interesting! How to get rid of a headache without pills? As a rule, headaches appear due to circulatory disorders and brain nutrition. In this case, a glass of strong sweet tea can be invaluable. Tea contains caffeine, which dilates blood vessels and improves blood supply to the brain, and sugar that enters the bloodstream nourishes nerve cells.
The functioning of all organs without exception, and, as a result, our state of health, depends on the extent to which the blood sugar level is stable. The norm is 80-120 milligrams of glucose per 100 milliliters of blood. If the blood sugar level drops below normal, then the nerve receptors located in the vascular walls are irritated and transmit "hungry signals" to the brain. Then the brain decides where to get the glucose that it lacks. In this case, there are three options ... It can make up for the lack of glucose from special carbohydrate reserves, the so-called glycogen, which is located in the muscles and liver. If it is empty there, then brain cells turn to fats or proteins for help and take energy from them. If the blood sugar level is higher than normal, then this excess is converted to fat.
So, when it comes to carbohydrate intake, you need to stick to the middle ground. The daily need for carbohydrates is not more than 3.5 g per 1 kg of weight. Take an ordinary example: if your weight is 70 kg, then daily you need to consume at least 245 g of carbohydrates. For athletes and people actively engaged in physical labor, this figure is higher.
It is important to note that not only the amount of carbohydrates matters, but also their quality. So we come to the topic of "healthy" and "bad" carbohydrates ...
The whole truth about the dangers of "simple" carbohydrates
Simple carbohydrates have a simplified structure. These include glucose, already familiar to us, as well as fructose (found in fruits, preserves and honey) and galactose (part of milk). Having entered the gastrointestinal tract, in a minute simple carbohydrates enter the bloodstream and are then delivered to all cells of the body. Due to this property, simple sugars are also called “quick sugars”. At first glance, a "colorful picture" emerges: simple sugars, entering the body, almost instantly supply it with the necessary energy. However, not everything is so wonderful ...
Simple sugars possessing dramatically increase blood sugar. To put everything in its original place, the pancreas secretes a special hormone - insulin. Insulin delivers blood glucose to the cells. As a result, the degree of glucose also decreases sharply, chemoreceptors inform the brain about this, and we, in turn, begin to feel even greater hunger. However, the harmful effect of simple carbohydrates does not end there ...
The thing is that cells have the ability to take only a limited amount of glucose, the rest is converted to fat. This fat, in turn, is used for its intended purpose: part of it is deposited on the most prominent areas of our figure (on the hips, stomach); another - envelops internal organs (such fat is called visceral); Well, the third forms , which is comfortably located along the walls of blood vessels, blocking the passages and thereby disrupting the general blood flow and increasing blood pressure.
It is important to note that excessive consumption of fast sugars can lead to a state of dependence on the latter. This is due to the fact that insulin artificially stimulates the production of serotonin - the "hormone of pleasure and joy." Probably, everyone had this kind of situation when a feeling of fear, excitement wanted to "get stuck" sweet.
Thus, when the above picture is repeated for a long time, there is a likelihood of developing the following diseases:
- type 2 diabetes mellitus (body cells lose their sensitivity to insulin, as well as the ability to absorb glucose, as a result of which the blood becomes "sweet");
- atherosclerosis (the formation of cholesterol plaques on the walls of blood vessels);
- hypertension (high blood pressure);
- cardiovascular diseases (stroke, heart attack and others);
- cancerous tumors (cancer cells also feed on sugar);
- arthritis;
- the appearance of excess body weight;
- caries.
Thus, it becomes clear how harmful the excessive consumption of "fast" simple carbohydrates. They are considered dangerous to the human body. What contains "harmful" carbohydrates?
Sources of simple (harmful) carbohydrates:
- sugar;
- sweets (sweets, cakes, cakes, cookies, rolls);
- White rice;
- White bread;
- cornflakes;
- semolina;
- premium flour pasta;
- cereals and instant noodles;
- honey;
- fruit juices, drinks;
- sweet fruits, vegetables.
The above foods should be eaten in minimal quantities. If you want to improve your health or remove extra pounds, then the best would be to include in your daily diet fruits and vegetables that have a low glycemic index.
Well, we met with "harmful" simple (fast) carbohydrates. But what about “healthy” carbohydrates?
Complex carbohydrates - how are they good for the body?
Along with simple, complex carbohydrates are also available. These carbohydrates have a more complex structure and therefore are broken down to glucose and enter the bloodstream more slowly. Due to this quality, there is no sharp rise in the level of glucose in the blood and the release of a large amount of insulin. The cells in the body get the glucose supply they need, and we feel full for a long time. In addition, excess sugar does not accumulate, which turns into body fat.
Complex carbohydrates are digestible (starch) and non-digestible (plant fiber). Sources of complex carbohydrates, including dietary fiber are:
- bran;
- wholemeal bread;
- durum wheat pasta;
- cereals (oats, barley, buckwheat, brown rice and others);
- legumes (peas, beans, lentils);
- vegetables (cauliflower, white cabbage, Brussels sprouts, carrots, beets, parsley, lettuce, radishes are especially rich in dietary fiber);
- fruits (apples, pears, citrus fruits, etc.), berries;
- potatoes.
Complex carbohydrates generally have a low glycemic index. These products are good to use when losing weight. Separately, I would like to say about potatoes: in structure, it is a complex carbohydrate, but its glycemic index is very high (70). In addition, mashed potatoes contain the same amount of sugar as in simple "harmful" carbohydrates: 100 grams of mashed potatoes 4 tbsp. tablespoons of sugar. Therefore, this product is better not to abuse. Preference should be given to cereals, bran, legumes, vegetables and fruits. These foods contain vitamins, minerals, and dietary fiber. The role of dietary fiber (fiber, pectin) is very great for our body. They:
- improve intestinal motility (movement), preventing constipation;
- contribute to the normal functioning of the gastrointestinal tract, sweeping out all unnecessary "garbage" from it ("bad" cholesterol, excess sugar, toxins);
- are food for beneficial bacteria of intestinal microflora.
Thus, complex or “slow” carbohydrates are considered “beneficial” to the human body.
So, we answered the question: "Carbohydrates are" useful "and" harmful "- how do they differ?" To summarize: simple ("harmful") carbohydrates must be minimized, but complex ("healthy") carbohydrates should be paid special attention to and be sure to introduce them into your daily diet. I wish you health and long life!