Carbohydrate Content in Food

Surely many of us have heard a lot about carbohydrates. These are organic elements that give our body 60% of energy: physical and mental. It is also known that carbohydrates in foods can be simple and complex. Some of them are necessary for our body for full life and good mood, while others contribute to the formation of fatty deposits on the body. So which of them are really necessary for our body, and which only harm?

What are carbohydrates

Carbohydrates contained in foods are substances that consist of simple and complex sugars. Therefore, they are divided into simple carbohydrates (fast) and complex (slow). The differences between these organic elements in the difference in molecular structure and rate of assimilation.

Simple, fast, harmful

Fast carbohydrates are mainly composed of fructose (monosaccharides) and lactose (disaccharides). It is because of this that simple carbohydrates in foods have a sweet taste. Under the influence of saliva enzymes, the process of their cleavage begins already in the mouth. These substances have a light structure and are quickly absorbed in the body. However, after 30-50 minutes after their use there is a feeling of hunger.

To assess the amount of carbohydrates in food, nutritionists use an indicator known as the glycemic index (GI). With it, you can determine the effect of sugar on blood glucose. So, foods with a high GI value do not benefit the body. They contribute to increased insulin production, which, in turn, can lead to obesity and diabetes. Therefore, the use of such products should be limited.

Complicated and useful

Complex carbohydrates in foods are polysaccharides, consisting mainly of pectins, fiber and starch. Unlike sweet foods, they stimulate the digestion process, but at the same time eliminate the feeling of hunger and saturate for a long time. They are complex molecular chains. To digest complex carbohydrates, the body needs more time and effort, therefore, glucose in the blood rises gradually, without reaching dangerous values.

What do carbohydrates give the body?

Despite the presence of proteins and fats in food, it is carbohydrates that are necessary for the body to receive basic energy. If you change the diet and limit their use, the energy reserves of the body will quickly be depleted. As a result, a person will feel a breakdown. At the same time, the brain will lack nutrition, which will lead not only to a decrease in mental performance, but also to manifestations of aggression and apathy.

However, carbohydrates are not only the main source of energy. They take part in the cellular structure and are present in enzymes produced in the body. In addition, they are an important component of the immune system. According to recent publications in medical sources, they have an antitumor effect.

Carbohydrates in food

Diet tables usually contain a list of undesirable foods. Most often, they include food, which contains fast carbohydrates.

Carbohydrate imbalance

Of course, the content of proteins, fats and carbohydrates in foods that make up a balanced and complete diet completely eliminates the appearance of a deficiency of necessary substances. However, if you adhere to long and debilitating diets, their lack can manifest itself in the form of:

• feelings of weakness, especially pronounced after mental and physical activity;
• frequent dizziness and headaches;
• inability to concentrate and work fruitfully;
• irritability and apathy.

Therefore, foods containing carbohydrates must be present in the daily menu. Meanwhile, on the other hand, an excess of these elements can also negatively affect health.

A high content of carbohydrates in food will manifest itself in the form of:

• increase glucose levels in the body;
• deterioration of physical condition;
• the appearance of excess weight.

Therefore, the use of a large amount of carbohydrates, even slow ones, is absolutely not recommended by nutritionists.

The importance of protein intake

Proteins, as well as carbohydrates, in food are of great importance for the human body, not without reason they are called the basis of life on Earth. This is the substance that our cells are made of. It is proteins that are necessary for the restoration and regeneration of tissues.

The value of these substances is difficult to overestimate. They participate in almost all processes that occur in the body and are the main suppliers of all necessary amino acids. Therefore, proteins of animal and vegetable origin must be present in the daily diet of each person.

The high content of proteins and carbohydrates in food plays one of the key roles for a strong and healthy immunity. They are especially necessary for children for normal growth. These substances accelerate metabolic processes and protect the body from destruction.

Fats in the diet

The fats present in food are also very important for the body - carbohydrates and proteins are not able to provide complete processes without these substances. Many trace elements necessary for humans cannot be absorbed without fats.

These substances carry the basic energy value. In addition, the fat layer surrounds every cell in the body, protecting it from possible adverse effects. The fats accumulated by the body protect us from hypothermia.

A lack of these substances affects the appearance of the skin and the functioning of the brain. They affect the reproductive function and without them the full development of a growing organism is not possible. Therefore, fats, albeit in very limited quantities, must be present in food.

Do carbohydrates contribute to weight gain?

It is known that simple carbohydrates are quickly absorbed and contribute to an increase in insulin production, which slows down the breakdown of fats. With little physical activity, excess simple carbohydrates and proteins in foods contribute to the deposition of subcutaneous fat. However, if you play sports, these substances become the building material for muscle tissue.

Healthy Nutrition - The Right Combination of Protein, Fat, and Carbohydrates

The foods that we consume daily must contain all the substances our body needs. However, gastroenterologists remind that different types of food require different environments. It is known that for the digestion of proteins, a medium with high acidity is needed, and for carbohydrates, an alkaline one. With the simultaneous use of incompatible foods, digestion is difficult, and poorly processed food, if it enters the intestines, can cause constipation. Therefore, in this case, an important step is separate nutrition.

Proper nutrition

The foods that are included in our daily diet contain three essential substances - proteins, fats and carbohydrates. Their simultaneous use can not only lead to a set of extra pounds, but also digestive problems.

Separate nutrition is a kind of diet, which you must adhere to throughout life. Unlike other diets for weight loss, with separate nutrition, you do not need to give up any dishes. You can eat anything, most importantly, do it thoughtfully.

In the process of unbalanced nutrition in the stomach is often a large mixture of a wide variety of foods. However, each element making up this mixture requires its own processing for assimilation. Therefore, in the process of digestion, the components begin to interact with each other, interfering with normal processing and putting an additional burden on the digestive tract.

In the process of digestion, the body actively produces enzymes designed to break down certain products. For example, substances that break down protein cannot also affect fats or carbohydrates. As a result of mixing incompatible products, a medium is formed that causes fermentation and gas formation.

For example, protein is found in large quantities in meat, fish and seafood, some cereals and nuts, dairy products and cheese (the most common protein foods can be seen in the above list of food products).

What are fast and slow carbohydrates has also been discussed above. These substances in food are found in the form of starch (some vegetables and cereals) and sugar (honey, fruits, sweets).

Most fats are found in animal and vegetable oils. There are also many of them in fatty meats and river fish, fat and nut.

When compiling a menu on the principle of separate nutrition, it is necessary to pay special attention to the use of different proteins: proteins of plant and animal origin cannot be combined. For each type of these substances, a different digestion is also required.

Separate Nutrition Basics

When preparing a menu that meets the norms of separate nutrition, nutritionists recommend adhering to certain fundamental rules:

1. You can not combine products containing starch with protein foods.
2. You can not combine foods containing fats with proteins.
3. Proteins should not be consumed with sugar.
4. Milk cannot be combined with anything.
5. Fruits need to be eaten separately from each other.

Experts advise to refrain from sweet desserts. Moreover, this advice is relevant not only for people who adhere to some methods for losing weight, but also for those who care about their own health. Such dishes can be used as a separate snack, but it is highly undesirable to combine with other products.

Diet based on separate nutrition prevents the formation of accumulation of rotting protein on the walls of the digestive system. The decay products of this substance are carbohydrate dioxide, acetic acid and alcohol, which, penetrating the circulatory system, spread throughout the body and can cause various diseases.

Instead of breaking down fat deposits, the body spends its main energy on fighting rotting protein, resulting in a set of extra pounds and destabilization of the general state of health. These unwanted processes can be eliminated if you eat right.