Where carbohydrates are: a list of products, features and interesting facts

So that the body works well, and the appearance pleases, there should not be a skew in the diet. Only the right proportions of fats, proteins and carbohydrates will benefit. And in order to build the right menu, you need to know the composition of the products.

So where are carbohydrates?

Where to look for carbohydrates

With proteins and fats more or less clear. Where are carbohydrates? In herbal products. Thanks to them, our body receives energy, the brain functions at full strength, and internal organs work without failures. But it is necessary to distinguish harmful carbohydrates from healthy ones, for this we delve into the composition.

Types of carbohydrates

These organic substances fall into groups:

• simple;
• complicated.

Fast carbohydrates (disaccharides and monosaccharides)

The primitive structure and speed of assimilation and digestion is characteristic of food containing carbohydrates. What products are they in? Fruits and vegetables, as well as confectionery, carbonated drinks, alcohol. If the former are good for health, then the consumption of the latter must be reduced. This is especially important for people with weight problems. The fact is that simple carbohydrates very quickly enter the bloodstream and are absorbed. The brain receives lightning fast, but it is short-lived. Because of this, a feeling of hunger reappears.

A large consumption of simple carbohydrates entails a passing feeling of hunger, vascular damage by insulin, rapid wear of the pancreas and, as a result, the onset of diabetes.

Monosaccharides are divided into several types:

• glucose;
• fructose;
• galactose.

Glucose

The least simple and easily digestible monosaccharide. Glucose gives energy to the body for both physical work and mental work. Because of this, with a long and intense brain activity, there is a desire to eat sweet. If you include apples, cherries, bananas, cabbage, pumpkin and other vegetables and fruits in the diet, the body will be provided with energy.

Fructose

This carbohydrate is absorbed more slowly, therefore it is indicated for diabetics. It needs a lot less due to excessive sweetness. Fructose is found in watermelon, strawberries, grapes, honey and black currants.

Galactose

This substance is not present in products, it occurs during the breakdown of lactose in the digestive tract. If the enzyme is absent, then a disease develops that affects mental abilities - galactosemia.

Disaccharides include:

• sucrose;
• lactose;
• maltose.

Maltose

There are two glucose molecules in maltose. It is found in molasses, seeds, malt, honey. It is one of the main enemies of the figure. When it enters the body, it is divided back into glucose molecules.

Lactose

In the composition of lactose, galactose and glucose. Contained only in dairy products and milk.

Sucrose

It is because of it that carbohydrates are considered harmful. Sucrose is present in baked goods, confectionery, and carbonated drinks. But there are pluses: this enzyme helps the liver and spleen, prevents the formation of arthritis and blood clots.

Complex carbohydrates (polysaccharides)

They contain simple sugar molecules. They do not dissolve in water and do not have sweets, like fast carbohydrates.

Polysaccharides are:

• insulin;
• cellulose;
• glycogen;
• starch.

Insulin

It is a combination of fructose molecules, which distinguishes it from other complex carbohydrates. The main source is Jerusalem artichoke. Due to the minimal impact of fructose on the pancreas, Jerusalem artichoke is recommended to be included in the diet for diabetics and for the prevention of this disease.

Cellulose

Basically, the cell wall of the plant consists of it. In the human body, cellulose is not completely digested, so some part of it is processed by bacteria. Without cellulose, problems with stool occur. A large amount in cabbage, cucumbers, lettuce.

Glycogen

Thanks to this enzyme, muscles and liver receive energy. If glycogen is not absorbed, then diabetes develops.

Starch

An important source of energy. Starch is found in cereals, bread, flour, pasta, potatoes, lentils, and peas. Excess provokes weight gain, but deficiency upsets protein metabolism. In this case, the human body generates energy from the proteins that come with food, and from this the muscles atrophy.

Carbohydrate functions

Don't underestimate the importance of carbohydrates. They have many important functions:

• give energy to the human body;
• appear in the construction of the body (enzymes, nucleic acids, cell membranes, and so on);
• create a supply of energy in the body (glycogen accumulates in the liver and other tissues);
• affect the blood group;
• prevent the occurrence of cancer;
• reduce blood clotting and inhibit blood clots;
• increase immunity;
• are part of the mucus, which is located in the digestive tract, respiratory, urogenital system, and also protects against mechanical damage, infections;
• improve digestion and help digest beneficial substances.

Daily need

How much does a person need carbohydrates per day? Everyone has their own norm, and age, life position, energy, sex and weight affect it. This does not mean that the required quantity cannot be recognized. There is a certain scheme for this:

1. Calculate your weight, you need to subtract 100 from height. Example. 155-100 = 55.
2. The final figure is multiplied by 3.5. Example. 55 * 3.5 = 192.5.

Fast Carbohydrate Products

Which contains more carbohydrates simple:

• five-minute noodles;
• muffin;
• sweets;
• White rice;
• sugar;
• semolina;
• dried fruits;
• jam and jam;
• fruit and vegetable juices;
• soda;
• fruits;
• vegetables.

Where are carbohydrates? The table shows how many carbohydrates are in one hundred grams of a product.

Knowing where simple carbohydrates are contained and their amount, you can reduce your intake and thereby avoid problems with weight and health.

Complex carbohydrates: where to look

Where are complex carbohydrates? They are present in:

• pasta from TSP (durum wheat);
• whole grain bread;
• vegetables
• legumes and cereals;
• greens;
• unsweetened fruits.

Where are carbohydrates in foods? Complex carbohydrate table.

I would like to note that all of these products do not consist only of carbohydrates. They also have proteins and fats. Products that contain carbohydrates and proteins, a large number. Squirrels are of animal or vegetable origin. At one time it was believed that the daily norm of protein is 150 grams. But now these data have changed, and now 35-40 grams are enough for daily needs.

Whatever amount of protein is considered normal for vegetarians, this is still a problem. Because most adherents of this food system do not always know where protein and carbohydrates are contained together. The table below lists all products without heat treatment and those that combine carbohydrates and proteins.

There is food in which carbohydrates are absent. These are vegetable, animal oils, dairy products, meat, fish, poultry.

Carbohydrate and Weight Loss

Experts recommend in the morning to eat foods that contain fast carbohydrates. This is necessary to quickly restore glycogen in the body. In the course of the day, it is better to give preference to polysaccharides. In the evening, you need to minimize the amount of carbohydrates, and for dinner, use protein and a little fat. With low-carb diets, the minimum daily intake is 50 grams. Carbohydrates are very important for the body, so both their excess and deficiency negatively affect health.

Carbohydrate swing

If you eat more than normal carbohydrates daily, this will lead to an increase in insulin in the blood (as a result - diabetes) and obesity.

With a lack of carbohydrates, glycogen reserves are depleted, fat accumulates in the liver and its functions are impaired. In addition, there is weakness, fatigue, decreased activity, both mental and physical.

When symptoms are found, it is recommended to rebuild the diet and adjust the daily menu.