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Recently, we often hear expressions such as harmful and healthy carbohydrates, fast and slow, simple and complex. These terms are especially popular with healthy people.
Some medical experts believe that carbohydrates are the foundation of a healthy body, or rather their correct consumption. After all, the consequence of an imbalance in the balance of carbohydrates in the body is a bad mood, apathy, increased nervousness, decreased mental and physical activity, diabetes mellitus and much more.
It will be interesting and useful for many to learn about the characteristic signs and positive qualities of one of the groups of carbohydrates – monosaccharides.
Foods rich in monosaccharides:
General characteristics of monosaccharides
Monosaccharides are a group of carbohydrates called simple sugars. They are not hydrolyzed by water; they look like polyhydroxyl compounds containing aldehyde or ketone groups. Monosaccharides are quickly degraded, immediately enter the bloodstream, and are not stored in fat reserves. These carbohydrates are especially important for brain function.
Monosaccharides have a sweet taste of varying severity and can be easily dissolved in water. This form of carbohydrates is represented by the following components:
- glucose is the most common monosaccharide that can be formed as a result of the breakdown of disaccharides and starch from food;
- fructose – easily absorbed, does not cause blood sugar oversaturation;
- galactose is a breakdown product of lactose.
In a free state, the first two components are found in fruits and flowers. Often they are simultaneously included in vegetables, fruits, berries, and are present in bee honey. Galactose is not a food component.
Historical facts
Russian researcher K.G. Sigismund for the first time in 1811. made experiments and got glucose by hydrolysis of starch. In 1844, the Russian chemist K.G. Schmidt introduced the concept of carbohydrates.
In 1927. scientists have discovered the composition of carbohydrates, represented by natural and synthetic substances. Carbohydrates began to be divided into groups. One of which was named “monosaxaridы».
Daily requirement for monosaccharides
Depending on activity and age, the intake of monosaccharides should be 15-20 percent of the total carbohydrate intake. For normal brain function, the daily requirement for monosaccharides is 160 – 180 g, which is one fourth of all carbohydrates consumed with food (300-500 g per day). For example, if a portion of honey was eaten, then the rest of the sweets and cereals should be forgotten until the next day.
In the presence of medical indications, the consumption rate of monosaccharides can be reduced, but subject to a gradual decrease in the amount to 100 g per day.
The need for monosaccharides increases:
- when engaging in heavy physical labor and sports training;
- with high intellectual loads and a significant decrease in mental activity;
- at an early age, when energy is especially needed for growth;
- with drowsiness and physical lethargy;
- for those who have signs of body intoxication;
- with diseases of the liver, nervous system, gastrointestinal tract;
- bad mood;
- with low body weight;
- energy depletion.
The need for monosaccharides decreases:
- with obesity;
- sedentary lifestyle;
- for the elderly;
- with hypertension.
Digestibility of monosaccharides
Monosaccharides are easily and quickly absorbed by the body. They provide a rapid increase in energy in the body. Therefore, they are recommended for short-term high-intensity loads. They contribute to a rapid increase in blood sugar levels, therefore they are used for hypoglycemia. The consumption of these carbohydrates should be controlled and not exceeded.
Useful properties of monosaccharides and their effect on the body
- enrichment of the body with energy;
- improving the performance of the brain;
- elimination of toxins;
- used for weakness of the heart muscle;
- necessary to strengthen the immune system;
- well satisfy hunger, with the right choice of products (cereals, raw vegetables, fruits);
- recovery of strength after exercise;
- improved mood.
The consumption of vegetables, which are carriers of monosaccharides, is practically safe for those with a diabetic predisposition. But fruits in this case should be eaten with caution.
It is important to know that fructose consumption reduces the risk of tooth decay, diathesis, and helps control sugar levels in case of a tendency to diabetes. Indeed, fructose does not need insulin to pass into the blood and internal organs.
It should be noted that the benefit of monosaccharides represented by galactose is that it helps to absorb calcium, improves the intestinal system, and stimulates the processes of nervous regulation.
Glucose is very important because it is part of the blood. This is the most important food element for energy.
Interaction with other elements
Monosaccharides promote the absorption of calcium and vitamin C. They are not degraded during hydrolysis.
Signs of a lack of monosaccharides in the body:
- lowering blood sugar;
- dizziness;
- hunger;
- violation of the metabolic process;
- a sharp decrease in body weight;
- depression.
Signs of an excess of monosaccharides in the body:
- high blood pressure;
- violation of acid-base balance;
- liver dystrophy;
- intolerance to dairy products.
Factors affecting the content of monosaccharides in the body
Basically, monosaccharides enter the body with food. Glucose and fructose can be synthesized using disaccharides and starch.
Monosaccharides for beauty and health
Correct consumption of monosaccharides makes the body active, vigorous, full of strength and energy. The brain works in full force, a person does not leave a good mood. Indeed, there is one important advantage in sweet foods – their use contributes to the production of the hormone of happiness.