Carbohydrates in the diet. Who, why and how much?
Carbohydrates provide the body with energy, but they come in many forms.
Carbohydrates are a key source of energy in the human body, with just 1 g of them providing 4 kcal of energy. When carbohydrates are broken down in the body, glucose is formed, it is extremely important for the preservation of tissue protein, fat metabolism and central nervous system nutrition.
The main purpose of carbohydrates in the human body is to supply the body with energy to maintain all its functions and full life activity.
The norms of carbohydrate consumption - 50-55% of the total caloric content of the daily diet. The more active and mobile lifestyle, the more important to get carbohydrates in the required amount. If their intake is insufficient, the body begins to use fats and protein for energy replenishment, and this can provoke failures in metabolism. In addition, symptoms of carbohydrate deficiency can be weakness and dizziness, headache and nausea, drowsiness, a strong feeling of hunger.
The main sources of carbohydrates from food are bread, potatoes, vegetables, fruits, pasta, cereals, sweets.
There are two types of carbohydrates - simple and complex. Simple ones give us quick, but short-lived energy, and easily affect the formation of excess fat deposits - so abuse them is definitely not worth it. Such carbohydrates include, for example, sugar and baked goods made of refined flour. But complex carbohydrates are broken down in the blood gradually, giving a long and even feeling of satiety. These are cereals, whole-grain bread, vegetables, fiber.
Simple carbohydrates are absorbed into the blood and included in the metabolic processes very quickly, as the preliminary process of chemical processing for their digestion is not required. After eating foods containing "free" sugars, the blood glucose level rises sharply and significantly. This stimulates the cells of the pancreas to work with increased load, they produce a large amount of insulin. This is the main participant in the regulation of carbohydrate metabolism in the body. Insufficient synthesis or a decrease in its function leads to the development of diabetes mellitus.
A large amount of simple carbohydrates is present in honey, syrups, fruit juices and their concentrates, jams, muffins and confectionery, sweet carbonated drinks. Consumption of such products leads to excessive glucose intake, exceeding the energy needs of the body. Its excesses are converted into fat, stored in adipose tissue and stored for a long time. Therefore, eating simple sugars is a factor contributing to obesity. This, in turn, increases the risk of developing serious diseases, including type II diabetes, cardiovascular disease and cancer.
The digestion of complex multicomponent foods containing "natural" carbohydrates - vegetables, fruits, whole grains, greens - is slow and gradual. Food undergoes biochemical transformations in the stomach and intestines, and as a result, substances with a complex structure - proteins, carbohydrates and fats - are converted into simpler ones. Glucose formed from the broken down molecules of "natural" carbohydrates enters the bloodstream evenly, without creating peak concentrations or overloading the metabolism.
Complex carbohydrates are divided into digestible (starch, glycogen) and non-digestible (pectin, cellulose). Starch and glycogen during digestion are broken down to simple carbohydrates, while the entry of glucose into the blood is smoother. Cellulose and pectin are present in the composition of plant fibers - fiber. They are not digested, but have a number of positive effects. Such carbohydrates normalize intestinal microflora, stimulate the contraction of the walls of the stomach, intestines, esophagus (peristalsis), bind and remove lipids, bile acids, mineral compounds, toxins from the body. The presence of fiber is important to slow the absorption of fast carbohydrates and reduce the glycemic index of food.
Its main sources are legumes (peas, beans), cereals, berries, fruits and vegetables.
Thus, simple carbohydrates should be present in the diet in a minimum amount. Ideally - it is better to completely refuse to eat products with their presence. But complex carbohydrates are good for health. Experts recommend eating at least 4-5 servings of fruits and vegetables daily.
