What is carbohydrate food? What types of carbohydrates are there and why are they needed?
Carbohydrates are one of the most important elements necessary to maintain the optimal state of the human body. These are the main suppliers of energy, consisting of carbon, hydrogen and oxygen. They are found mainly in products of plant origin, namely sugars, baked goods, whole grains and cereals, potatoes, fiber (vegetables, fruits). It is a mistake to believe that dairy and other predominantly protein products do not contain carbohydrates. For example, milk also contains carbohydrates. They are milk sugar - lactose. From this article you will learn what groups carbohydrates are divided into, examples and differences between these carbohydrates, and you will also be able to understand how to calculate their required daily intake.
Main groups of carbohydrates
So, now let’s figure out what groups carbohydrates are divided into. Experts distinguish 3 main groups of carbohydrates: monosaccharides, disaccharides and polysaccharides. To understand their differences, let's look at each group in more detail.
- Monosaccharides are also simple sugars. Contained in large quantities in (glucose), fruit sugar (fructose), etc. Monosaccharides dissolve well in liquid, giving it a sweet taste.
- Disaccharides are a group of carbohydrates that are broken down into two monosaccharides. They also completely dissolve in water and have a sweet taste.
- Polysaccharides are the last group, which are insoluble in liquids, do not have a distinct taste and consist of many monosaccharides. Simply put, these are glucose polymers: the well-known starch, cellulose (the cell wall of plants), glycogens (a storage carbohydrate in fungi, as well as animals), chitin, peptidoglycan (murein).
Which group of carbohydrates does the human body need most?
Considering the question of what groups carbohydrates are divided into, it is worth noting that most of them are found in products of plant origin. They contain a huge amount of vitamins and nutrients, so carbohydrates must be present in the daily diet of every person leading a healthy and active lifestyle. To provide the body with these substances, it is necessary to consume as much grain as possible (porridge, bread, crispbread, etc.), vegetables and fruits.
Glucose, i.e. regular sugar is a particularly useful component for humans, as it has a beneficial effect on mental activity. These sugars are almost instantly absorbed into the blood during digestion, which helps increase insulin levels. At this time, a person experiences joy and euphoria, so sugar is considered to be a drug that, if consumed in excess, causes addiction and negatively affects overall health. That is why the intake of sugar into the body should be controlled, but it cannot be completely abandoned, because glucose is a reserve source of energy. In the body, it is converted into glycogen and deposited in the liver and muscles. At the moment of breakdown of glycogen, muscle work is performed, therefore, it is necessary to constantly maintain its optimal amount in the body.
Norms for carbohydrate consumption
Since all groups of carbohydrates have their own characteristics, their consumption should be strictly dosed. For example, polysaccharides, unlike monosaccharides, must enter the body in larger quantities. In accordance with modern nutrition standards, carbohydrates should make up half of the daily diet, i.e. approximately 50% - 60%.
Calculation of the amount of carbohydrates required for life
Each group of people requires a different amount of energy. For example, for children aged 1 to 12 months, the physiological need for carbohydrates ranges from 13 grams per kilogram of weight, but one should not forget into which groups the carbohydrates present in the child’s diet are divided. For adults aged 18 to 30 years, the daily intake of carbohydrates varies depending on the area of activity. So, for men and women engaged in mental work, the consumption rate is about 5 grams per 1 kilogram of weight. Therefore, at normal body weight, a healthy person needs approximately 300 grams of carbohydrates per day. This figure also varies depending on gender. If a person is engaged primarily in heavy physical labor or sports, then when calculating the norm of carbohydrates, the following formula is used: 8 grams per 1 kilogram of normal weight. Moreover, in this case, it also takes into account what groups the carbohydrates supplied with food are divided into. The above formulas allow you to calculate mainly the amount of complex carbohydrates - polysaccharides.
Approximate sugar consumption standards for certain groups of people
As for sugar, in its pure form it is sucrose (glucose and fructose molecules). For an adult, only 10% of sugar from the number of calories consumed per day is considered optimal. To be precise, adult women need approximately 35-45 grams of pure sugar per day, while men need about 45-50 grams of pure sugar. For those who are actively involved in physical labor, the normal amount of sucrose ranges from 75 to 105 grams. These numbers will allow a person to carry out activities and not experience a loss of strength and energy. As for dietary fiber (fiber), their amount should also be determined individually, taking into account gender, age, weight and activity level (at least 20 grams).
Thus, having determined into which three groups carbohydrates are divided and understanding the importance in the body, each person will be able to independently calculate their required amount for life and normal performance.
Carbohydrates are organic compounds that supply the body with the energy necessary for full functioning. They are part of every tissue and cellular structure. Carbohydrates account for approximately 2.7 percent of total body weight. Without them, internal organs and systems cannot function normally. Maintaining the ratio of carbohydrates in the body becomes possible with a balanced diet, including foods containing these and other useful substances.
To understand why these organic compounds are so important, it is necessary to study their functions. Carbohydrates that enter the body with food have the following range of actions:
- They supply energy resources to the human body. This occurs due to the oxidation of the compound. As a result of this process, one gram of carbohydrate produces 17 kilojoules or 4.1 calories. Oxidation is accompanied by the consumption of either glycogen (a reserve reserve of carbohydrates) or glucose.
- They take part in the formation of various structural units. Thanks to carbohydrates, the body builds cell membranes, produces nucleic acids, enzymes, nucleotides, and so on.
- Form energy reserves for the body. Carbohydrates, taking the form of glycogen, are deposited in muscle and other tissues, and the liver.
- They are anticoagulants. These substances thin the blood and also prevent the formation of blood clots.
- They are part of the mucus lining the gastrointestinal tract, the surfaces of the respiratory and genitourinary systems. By covering these internal organs, mucus resists viral and bacterial infections and provides protection from mechanical damage.
- They have a positive effect not on digestion. Carbohydrates stimulate the function of digestive enzymes, and, therefore, improve digestive processes and the quality of absorption of nutrients and valuable substances, and activate gastric motility.
In addition, these organic compounds increase the body’s protective functions, determine blood type, and also reduce the likelihood of developing cancer pathologies.
Types of carbohydrates
Organic substances from the carbon group are divided into two large groups - simple and complex. The former are also called fast or easily digestible, and the latter - slow.
They have a simple composition and are quickly absorbed in the body. This feature of carbohydrate leads to a sharp increase in blood glucose. The body's reaction to the consumption of simple carbohydrates is a large release of insulin, the hormone responsible for the production of pancreas.
The sugar level under the influence of insulin decreases below the standard norm. Thus, a person who has recently eaten foods rich in simple carbohydrates begins to feel hungry quite quickly. In addition, the conversion of sugar molecules into subcutaneous fat occurs in a ratio of one to two.
If you abuse food that is rich in fast carbohydrates, this will lead to the following adverse consequences:
- constant feeling of hunger and desire to snack;
- insulin damage to blood vessels;
- rapid wear of the pancreas;
- increasing the risk of developing diabetes.
These negative effects became the main reason that these carbohydrates began to be called harmful or undesirable.
Slow organic compounds, such as fiber, glycogen, starch, act on the body in a completely different way. The substances included in this group have a complex composition, which means their absorption rate is much lower than that of fast ones. These compounds have high nutritional value and therefore the sugar concentration practically does not increase, and, consequently, a person feels full for a long time.
Since the concentration of sugar is not too high, the liver has time to process it. This means that it is almost completely converted into energy resources, and is not stored as fat. Thus, complex carbohydrates do not cause any harm to the body, that is, they are beneficial.
The daily intake of an organic energy source is determined by age, gender, weight, lifestyle and some other factor. To calculate your daily carbohydrate intake, you can use the following calculation:
- determine your weight norm, that is, subtract 100 centimeters from your height;
- multiply the resulting number by 3.5.
The resulting number will become the daily consumption rate. If your height is 170 cm, then the amount of carbohydrates consumed per day should be 245 grams.
What foods contain simple carbohydrates?
Sources of fast carbohydrates include:
- natural honey, sugar, jam;
- baked goods, confectionery, loaves;
- semolina and white rice flour;
- pasta from white varieties of wheat;
- juices and carbonated drinks, as well as syrups;
- dried fruits and sweet types of fruits;
- some varieties of vegetables.
These products are not the most useful.
| Food products | |
|---|---|
| Granulated sugar | 99,6 |
| Caramel | 88,1 |
| Cornflakes | 83,4 |
| Honey | 81,4 |
| Waffles stuffed with fruit jam | 80,7 |
| Semolina | 73,2 |
| Marmalade | 71,1 |
| Jam | 69,9 |
| Bagels | 69,8 |
| Dates | 69,1 |
| Crackers | 67,2 |
| Rye malt | 66,8 |
| Raisin | 64,9 |
| Popcorn | 62,9 |
| Milk chocolate | 60,2 |
| Instant pasta | 56,9 |
| Butter pastries | 55,2 |
| Halva | 54,3 |
| Chocolate candies | 54,1 |
| Viennese waffles with caramel filling | 53,7 |
| Potato chips | 52,8 |
| Shortbread | 49,9 |
| Cookies "Nuts" | 49,3 |
| White bread | 48,9 |
| French bread | 47,4 |
| Cakes | about 46 |
| Coca Cola | 42,3 |
| Prunes | 39,8 |
| Donuts | 38,9 |
| Apple pie | 38,3 |
| Eclair cake with cream filling | 35,9 |
| Alcoholic drinks (wines, vermouths, etc.) | 20–35 |
| Ice cream | 24,9 |
| Boiled white rice | 24,7 |
| Pizza | 24,4 |
| Fried potatoes | 23,2 |
| Canned Sweet Corn | 22,6 |
| White bread croutons | 19,6 |
| Hot Dog | 19,4 |
| Boiled potatoes | 16,8 |
| Grape | 15,2 |
| Mashed potatoes | 14,3 |
| Boiled beets | 10,2 |
| Beer | 9,8 |
| Orange juice | 8,4 |
| Apricot | 7,8 |
| Pumpkin | 7,4 |
| Melon | 5,3 |
| Watermelon | 5,2 |
| Boiled carrots | 4,9 |
What foods contain complex carbohydrates?
Sources of slow carbohydrates include:
- bakery products made from wholemeal flour;
- various types of mushrooms;
- durum wheat pasta;
- cereals and legumes;
- most types of vegetables;
- various greens;
- unsweetened fruits.
These products are healthy.
| Food products | Volume of carbohydrates per 100 g (in grams) |
|---|---|
| Beans | 54,3 |
| Lentils | 53,8 |
| bitter chocolate | 48,3 |
| Wholemeal bread | 46,1 |
| Soybeans | 26,6 |
| Durum wheat pasta | 23,2 |
| Cashew | 22,2 |
| Green pea | 13,2 |
| Olives | 12,8 |
| Pomegranate | 11,9 |
| Apple | 11,4 |
| Pear | 10,8 |
| Root celery | 10,8 |
| Peach | 10,2 |
| Plums | 9,9 |
| Gooseberry | 9,8 |
| Onion | 9,4 |
| Raspberries | 8,9 |
| Mandarin | 8,4 |
| Orange | 8,3 |
| Beans | 8,2 |
| Red Ribes | 8,1 |
| Black currant | 7,9 |
| Kiwi | 7,6 |
| Grapefruit | 7,4 |
| Nuts (except cashews) | 7,1–11,6 |
| Zucchini | 5,8 |
| White cabbage | 5,7 |
| Broccoli | 5,2 |
| Sorrel | 5,2 |
| Brussels sprouts | 5,1 |
| bell pepper | 4,9 |
| Cauliflower | 4,8 |
| Radish | 4,2 |
| Feathered green onions | 4,2 |
| Green beans | 4,2 |
| Lemon | 3,7 |
| Tomatoes | 3,4 |
| Cucumber | 2,4 |
| Spinach | 2,4 |
| Leaf salad | 2,1 |
| Fresh mushrooms (except champignons) | 1,1–3,6 |
| Champignon | 0,6 |
What are the dangers of excess and lack of carbohydrates?
Excess carbohydrates entering the body with food lead to a sharp increase in the concentration of insulin in the blood and rapid formation of fats. In other words, the cause of obesity, diabetes and other health problems associated with excess weight is carbonaceous foods.
The lack of such products in the body is also harmful. If carbohydrates are supplied in limited quantities, glycogen reserves are gradually depleted, fats accumulate in the liver and various dysfunctions of this organ develop. A deficiency of this organic compound leads to increased fatigue, a general feeling of weakness, and decreased physical and intellectual activity.
When there is a lack of carbohydrates, the body receives the energy necessary to maintain vital functions from fatty tissues. The high rate of fat breakdown causes increased production of harmful catenes. This leads to acidification of the body and ketoacidotic coma.
The appearance of the first signs that signal a deficiency or excess of carbohydrates should be carefully reconsidered and the daily diet should be adjusted in the future. A properly composed menu allows you to avoid the negative consequences associated with an overdose or lack of carbon-based food.
Carbohydrates are saccharides that are broken down inside the body to create glucose. Glucose is the main source of energy for the brain, muscles and other vital cells. In a healthy body, glucose levels are regulated by the hormones insulin and glucagon. Insulin lowers blood sugar by moving glucose to different parts of the body, facilitating its absorption. Excess glucose is stored in the liver or in body fat. Glucagon increases blood sugar levels by releasing glucose, which accumulates in the liver. Blood sugar levels are stable if the pancreas and liver are healthy and functioning normally.
Unlike proteins and fats, carbohydrates are not essential for human life.
The body is able to produce glucose from proteins and fats. But carbohydrates are the most convenient and fastest way for the body to produce energy.
Some diets completely eliminate or reduce carbohydrate intake, thereby forcing the body to convert stored fat into glucose.
What types of carbohydrates are there?
Simple carbohydrates
Simple carbohydrates refer to sugars with a simple molecular structure. Because of this, the body can process these simple sugars easily and quickly. Many foods contain simple carbohydrates, and sugar is used as a flavor enhancer. Such food has virtually no nutritional value and, in fact, you are eating empty calories. When purchasing processed and packaged foods, choose those with lower sugar content. And, of course, try to reduce your intake of sugary foods such as cakes, biscuits, cookies, sweets and carbonated drinks.
Are simple carbohydrates always bad? No, because they exist naturally and have nutritional value. These are fruits and dairy products. Most fruits contain good levels of fiber, vitamins, minerals and antioxidants. Dairy products are good sources of protein and calcium. All of these foods are important for a well-balanced and healthy diet.
Complex carbohydrates
Complex carbohydrates refer to sugars with a complex molecular structure consisting of three or more parts. Because of these molecules, the body takes longer to produce glucose. Foods rich in complex carbohydrates also contain valuable vitamins, minerals and fiber that are important for overall health and well-being.
Complex carbohydrates are processed more slowly. They are able to provide sustained energy levels over a long period of time, unlike simple carbohydrates.
Foods rich in healthy complex carbohydrates include whole grains, whole grain breads and cereals, oats, pasta, rice (especially brown rice), potatoes, beans, lentils and chickpeas.
Glycemic index of foods
The glycemic index of foods measures how quickly blood glucose levels rise after eating. Foods with a high glycemic index are those that contain simple carbohydrates.
In general, foods with a low glycemic index, which release glucose more slowly, are considered healthier. This happens because the body works longer, expending effort, thereby burning more calories to digest and restore glucose.
How many carbohydrates should you eat?
There is no clear answer to this question, because each person is individual. But there is a general rule: you should strive to get half of your energy from carbohydrates in a ratio where 90% are complex carbohydrates, and only 10% are simple.
Always remember that excess consumption of carbohydrates can lead to, as the body will store unused glucose for later use.
An easy way to achieve a healthy and balanced diet is to eat a variety of foods throughout the day. There is the following recommendation for each meal. The plate should be divided like this: a quarter - protein foods (meat, fish, eggs, dairy products, etc.). The other quarter are foods containing complex carbohydrates (potatoes, pasta, rice, bread, beans). The rest (half) of the plate should consist of fresh vegetables. You should finish your meal with a piece of fruit, which will provide you with a lower percentage of simple carbohydrates in your diet.
Carbohydrates are another irreplaceable source of energy for the body. And if proteins are building materials, then carbohydrates are builders.
The main share of energy for the proper functioning of all processes in the body is provided by carbohydrates. With them we get up to 70% of all the energy we need.
Carbohydrates are the most abundant group of nutrients on the planet. The cells of the human body (and other animal organisms) contain 1-2% carbohydrates, while in the cells of plant organisms carbohydrates make up up to 90% of the dry matter.
Carbohydrates are made up of carbon, hydrogen and oxygen. The ratio of hydrogen and oxygen in them is close to the content of the same elements in water, which is why these elements got their name. In combination with proteins, carbohydrates form some hormones and enzymes, as well as other biologically important compounds.
Carbohydrates are simple (mono- and disaccharides) and complex (polysaccharides).
Monosaccharides
Glucose, galactose, fructose) – consist of 1 type of sugar, making up 1 molecule. Depending on the number of carbon atoms, monosaccharides are divided into trioses, tetroses, pentoses, hexoses and heptoses. The most common compounds found in nature are pentoses (ribose, deoxyribose, ribulose) and hexoses (glucose, fructose, galactose). Ribose and deoxyribose play an important role as components of nucleic acids and ATP (adenosine triphosphate - a nucleide - a universal source of energy for all biochemical processes occurring in living systems).
Disaccharides
consist of two molecules of monosaccharides. The most famous disaccharides are sucrose (cane sugar), maltase (malt sugar), lactose (milk sugar). Mono- and disaccharides are easily soluble in water and have a sweetish taste, serving as a source of instant energy. Simple carbohydrates include all sugars, baked goods made from premium flour, cakes, sweets, chocolates, sweet fruits…. In general, everything is tasty and sweet.
Polysaccharides
Starch, glycogen, cellulose, chitin, callose, etc. - consist of more than 2 molecules. Insoluble in water, they serve as a source of “long-term” energy. In addition, a number of non-digestible carbohydrates, such as cellulose or dietary fiber (fiber), play the role of a broom - they remove poisons and toxins from the body, carrying out a general cleaning of our intestines, promoting normal digestion. Complex carbohydrates include whole grain cereals, bread made from whole grain flour or wholemeal flour, durum wheat pasta, vegetables, and legumes.
During the digestion process, all carbohydrates are broken down into glucose. The only difference is the speed of splitting. Glucose is exactly the type of monosaccharide that is absorbed by the body. Also, fructose and galactose can be partially absorbed. The process of breakdown of saccharides into monosaccharides is accompanied by the release of energy (1 g - 4 Kcal). As we can see, the energy content of carbohydrates does not differ from proteins, which means this is not the main factor contributing to weight gain. The important point is carbohydrate metabolism. Once you understand how it occurs in the body, you can easily control your weight.
How fat is formed (or not formed).
The breakdown of carbohydrates into monosaccharides begins in the oral cavity, and the absorption of glucose begins in the upper intestines. At the end of the digestive tract there are practically no carbohydrates left. Glucose (sugar), absorbed with the blood flowing from the small intestine, enters the portal vein, which passes through the liver (this is a kind of dispensing point). The amount of sugar in the blood is maintained at a certain level all the time. This function is performed by the pancreas. For this purpose, two antagonist hormones are produced in its cells: insulin and glucagon.
Insulin- a “transport” hormone; without insulin, it is impossible for glucose to enter the body’s cells. When the blood sugar level rises (and this happens immediately as soon as we eat something), the cells of the pancreas secrete insulin, which hastens to carry glucose throughout the cells of the body, and block the excess in the liver. glycogen. Because Cells need energy not only during meals, but also in the intervals between them; glycogen serves as a strategic reserve that is spent between meals. When blood sugar concentration decreases, it produces glucagon, which blocks the formation of glycogen and begins to process the existing one back into glucose, which insulin carries throughout the cells. Glycogen is formed not only in the liver, but also in the muscles, where it is used during muscle contraction.
Ideally, the mechanism is simple: a portion of carbohydrates - glucose - liver (insulin + glucose = energy into cells + glycogen) - increase in sugar - saturation of cells - absorption - decrease in sugar - (glucagon + glycogen = glucose + insulin) - increase in sugar - saturation of cells - assimilation; A new portion of carbohydrates and see first...
This process involves the normal functioning of the pancreas with constant, uniform production of insulin and glucagon, thus maintaining the blood sugar concentration at a constant level. If, after processing glucose and deposition of glycogen in the liver, the blood sugar level remains high, then its excess is converted into fat.
At this stage, it is important to remember about simple and complex carbohydrates.
Simple (or “fast”) carbohydrates do not require much time to break down into glucose; they immediately enter the bloodstream, causing a sharp jump in blood sugar and a sharp release of insulin. Most often, the body does not need such an amount of immediate energy and excess sugar is formed which, at best, is stored in fat, which can be spent. In the worst case, with prolonged and improper use of simple carbohydrates, the functioning of the pancreas is disrupted, and a disease such as diabetes develops. diabetes. Insufficient insulin is produced to process glucose, the liver loses its ability to form glycogen, and active excretion of sugar in the urine begins. As urine output increases, a feeling of constant thirst appears. Eventually, the body switches to other types of fuel: fats and proteins. But their breakdown also occurs under the influence of insulin, which is sorely lacking, so fats are not completely burned, which leads to poisoning of the entire body and can provoke a coma.
Let's summarize: A large amount of simple carbohydrates can lead to either obesity or diabetes or both. Both are serious and very unpleasant diseases, with which you can, of course, live a long time and even happily, but it is better to do everything the same, but completely healthy. The only exception is the period immediately after training.
During a workout, your body draws energy from “free” sugar already present in the blood, after which it switches to glycogen from the liver, by the end of the workout all reserves are depleted. Therefore, a small portion of fast carbohydrates will be very helpful.
Unlike simple carbohydrates, complex carbohydrates require quite a long time to break them down into monosaccharides. Therefore, the absorption of glucose into the blood occurs slowly and evenly, which allows you to maintain the sugar concentration at the same level, avoid sudden surges of hormones and maintain health.
Under no circumstances should you exclude carbohydrates from your diet in pursuit of a good figure! With a deficiency of carbohydrates, metabolism is disrupted. The body begins to compensate for the lack of energy through proteins and fats. Such a substitution leads to increased stress on the kidneys, disruption of salt metabolism, disturbances in the central nervous system, accompanied by convulsions, weakness and fatigue, which leads to both physical and psycho-emotional disorders. Everything should be in moderation.
On average, the diet should contain 40-60% carbohydrates, which is approximately 3.5-4 g of carbohydrates per 1 kg of weight.
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