Simple and complex carbohydrates. What are they and where can they be found? [WE EXPLAIN]

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Carbohydrates, or sugars, are one of the most abundant organic compounds in nature. Their functions are manifold; from the reserve and energy transporting material to the DNA, RNA component or the building blocks of cellulose and chitin. What are simple and complex carbohydrates? What role do they play in the diet?

The first group includes, for example, fructose and starch, and the second group includes cellulose and pectin, which have a positive effect on the digestive system. Note that the term sugars or carbohydrates are understood to be digestible carbohydrates.

Too little sugar absorbed in food (less than 100g / day) causes that the burning of fatty acids is incomplete, and thus ketone bodies are formed, which acidify the body. The lack of carbohydrates in the diet seriously disrupts life processes.

The editorial office also recommends: EFAs – essential unsaturated fatty acids – what is their function?

Carbohydrates – breakdown

Dietetics often speak of “good” and “bad” carbohydrates. Sugars that we deliver to the body are divided into:

1. Simple carbohydrates

Simple sugars (monosaccharides) they are “bad” carbohydrates. Their monomolecular structure makes them easily digestible by the body, which is why the products containing them are high in calories. The simple carbohydrates include:

1. galactose,
2. glucose,
3. fructose,
4. xylose,
5. arabinose,
6. ribose.

It is because of simple sugars that white bread is censored by nutritionists. Simple carbohydrate products also include sweetened beverages, highly processed foods, and alcohol.

1. Complex carbohydrates

“Good” carbohydrates are complex sugars that are made of at least two monosaccharides (simple sugars). The disaccharides (oligosaccharides) include:

1. lactose,
2. maltose,
3. sucrose,
4. cellobiose,
5. routinosis.

Among polysaccharides (polysaccharides) the following can be mentioned:

1. starch
2. cellulose,
3. glycogen.

The absorption of complex carbohydrates is a bit more difficult for the digestive system. In order to generate energy from them or to process and store them in the form of adipose tissue, the body will have to put a lot of effort.

This is why foods that contain complex carbohydrates don’t gain weight as much. These are mainly groats, whole grain products (e.g. dark bread) and legumes. Complex carbohydrates play primarily a reserve and structural function.

Also check: Excess fructose can damage the liver

Good carbohydrates vs. bad carbohydrates

Carbohydrates are found in food products that show health-promoting properties for our body (vegetables), as well as in “unhealthy” products (sweets). This has led to the conclusion that some carbohydrates are “good” and some are “bad”.

Carbohydrates commonly considered bad are found in cakes, sodas, highly processed foods, white rice, white bread, and other white flour products. These are simple carbohydrate foods. Bad carbohydrates rarely have any nutritional value.

Carbohydrates considered good are complex carbohydrates, they are found in whole grains, fruits, vegetables, beans and legumes. Not only are they processed more slowly, they also contain loads of other nutrients.

Foods containing good carbohydrates are characterized by:

1. low to moderate calorie content,
2. high content of nutrients,
3. are devoid of refined sugars and refined grains,
4. high content of naturally occurring fiber,
5. low sodium content,
6. low in saturated fat,
7. very low in cholesterol and trans fats.

Bad carbohydrates:

1. are rich in calories,
2. are full of refined sugars such as corn syrup, white sugar,
3. have a high content of refined grains such as white flour,
4. have a low content of many nutrients,
5. have a low fiber content,
6. have a high sodium content,
7. are sometimes high in saturated fat
8. they are sometimes high in cholesterol and trans fats.

See: Cholesterol likes young people

Carbohydrates – sources

Good sources of carbohydrates are primarily wholegrain plant products (bread, rice, groats), vegetables and fruit. Together with these products, the body receives not only valuable sugars, but also a large amount of vitamins. It is especially advisable to eat vegetables (radishes, tomatoes, lettuce, peppers, cucumbers, cabbage) because they retain high nutritional value despite their low energy density.

Eating vegetables means that our body gets a lot of important substances, and few calories. It is therefore an ideal solution for people who want to get rid of extra kilos.

Fattening carbohydrates are found in products with a high glycemic index:

1. grapes, pineapple, bananas (dried, fresh), kiwi, raisins, dates,
2. ready-made buns for hamburgers, sweet and salty snacks, croissants, toasted bread, corn crisps,
3. French fries, crisps, fried potatoes,
4. corn flakes, sweet breakfast cereals, millet,
5. carbonated drinks that contain a lot of sugar.

See: Diet on the index

Carbohydrates in the diet

It is worth remembering that the human brain works only on glucose, so providing the body with sugar is extremely important in its proper functioning. Man draws energy mainly from carbohydrates. Unfortunately, our diet currently contains too much sucrose and simple sugars, which come mostly from sweets and processed products.

The sugars in sweets are very quickly absorbed and absorbed into the blood. As a result, the level of glucose in the body increases and the release of insulin, which lowers the level of sugar. Such a process causes that after a short time we become hungry again and reach for the next meal. As a result, our diet is high in calories.

It is worth mentioning that excess glucose turns into fat. That is why simple carbohydrates increase the risk of overweight and obesity and, consequently, circulation problems, diabetes and various types of heart disease. In contrast, complex carbohydrates found in grain products give a feeling of fullness for a long time.

If you want to check if you have diabetes, you can do a diagnostic test panel. The results will show whether the indicated symptoms were actually related to the increase in blood sugar.

total eliminating carbohydrates from the diet is impossible. The body cannot function without sugars, so when the body lacks sugar, it starts converting other compounds into glucose. This comes at the expense of proteins and fats. This is a very unfavorable phenomenon because proteins are necessary for building tissues.

Also read: Low-carbohydrate diet – what is it?

Carbohydrates and slimming

In people on a slimming diet, it is recommended to reduce the consumption of carbohydrates so that their calories are covered by less than 55%. menu. Thanks to this, the body begins to use the reserves of adipose tissue in its energy processes.

In a slimming diet, you should focus on complex carbohydrates, and give up sweets and sweetened drinks, which increase insulin secretion. As blood glucose is lowered, appetite increases and the urge to snack arises.

See: The transparent bowl increases the appetite for fruit

Healthy carbohydrates that leave you feeling full for longer is rice noodles, also rich in B vitamins, zinc and vitamin E. You can find it on the Medonet Market.

Carbohydrates after training

After training, it is recommended to eat carbohydrates with a high glycemic index (GI), i.e. those that are quickly and easily absorbed by the body. Why do we need these carbohydrates after exercise? Intensive physical effort means that our energy reserves after training are at a very low level.

As a result, the brain receives a signal that they should be replenished as soon as possible. The faster we replenish our energy reserves, the faster the process of muscle regeneration and growth will take place. Simple carbohydrates in the form of fruit, honey or sweets are irreplaceable after training. Ideally, eat them about 30-40 minutes after exercise. About two hours after training, you can eat a wholesome meal consisting of protein and low GI carbohydrates.

Read: Exercises – 6 exercises for each day

Carbohydrates for the night

Carbohydrates for dinner are – contrary to appearances – a much better choice than protein, because they digest faster, thanks to which they can provide a healthy sleep. What’s more, studies have shown that consuming complex carbohydrates in the evening hours helps maintain weight control.

It contributes to the proper secretion of hormones that condition the feeling of hunger and satiety. However, they should be carbohydrates with a low glycemic index (GI), otherwise they can add to body fat, especially in people who are not physically active. Of course, it should be remembered that a meal rich in carbohydrates you should eat at least 2 hours before bedtime.

The need for carbohydrates

Instead of counting carbohydrates, nutritionists now recommend meal planning using the “Healthy Plate”. For each meal, fill half the plate with fruit and vegetables and a quarter with whole grains. (Nutritionists don’t count potatoes or fries as vegetables.) The last quarter of the plate should be protein – meat, fish, beans or nuts.

Read: Children need attractive fruit

Carbohydrate deficiency

Insufficient carbohydrate intake can cause a variety of health problems. Without enough “fuel”, the body does not receive energy. Additionally, without enough glucose, the central nervous system suffers, which can cause dizziness or mental and physical weakness. Glucose deficiency or low blood sugar is called hypoglycemia.

If there is an inadequate intake or a storage of carbohydrates, the body will use protein as fuel. This is problematic because the body needs protein to build muscle. Using protein as fuel instead of carbohydrates can strain your kidneys.

People who don’t eat enough carbohydrates can also suffer from not getting enough fiber, which can cause digestive problems and constipation.

Before you decide to limit the amount of carbohydrates in your diet, it is worth consulting a nutritionist or internist and perform basic blood and urine tests. Talk to a dietitian online, consult your test results with him and choose the best solution together.

Low-carbohydrate diets that are high in animal fats may actually increase your risk of heart disease. The long-term effects of very low or no carbohydrate diets are unknown. A diet that contains a moderate amount of healthy carbohydrates, such as whole grains, fruits, and vegetables, is the best diet for long-term weight control and health. It is also the easiest diet to follow.

Insulin is the hormone that makes our cells absorb sugar in the blood to obtain or store energy. When cells absorb blood sugar, blood sugar levels begin to drop.

When blood sugar drops below a certain point, alpha cells in the pancreas release glucagon. Glucagon is the hormone that causes the liver to release glycogen, a sugar that is stored in the liver.

In short, insulin and glucagon help maintain normal blood glucose levels in cells, especially in brain cells. Insulin lowers blood glucose and glucagon raises levels when it is too low.

If blood glucose levels rise too quickly, too often, cells may eventually become defective and not respond properly to insulin. Over time, cells need more insulin to respond. This is called insulin resistance (insulin resistance).

Insulin resistance can lead to a number of health problems, including:

1. arterial hypertension,
2. high blood fat or triglycerides
3. low level of “good” 645 HDL cholesterol,
4. weight gain,
5. a number of chronic diseases.
6. This is known as the metabolic syndrome and is associated with type 2 diabetes.

Long-term control of blood sugar levels reduces the risk of metabolic syndrome. Ways to do this include:

1. consuming natural carbohydrates,
2. the right amount of sleep,
3. regular exercise.

Carbohydrates in fruits and vegetables, legumes, and whole grains tend to enter the bloodstream more slowly than carbohydrates in processed foods.

Carbohydrates in junk food, processed foods, and sugary drinks can make you feel hungry very quickly, as they cause your glucose and insulin levels to rise rapidly. Natural carbohydrate foods are less likely to do so.

The so-called Mediterranean diet is rich in carbohydrates from natural sources and a moderate amount of animal protein. This has less of an impact on insulin requirements and subsequent health problems compared to a standard diet.

Carbohydrates are needed for good health. Those that come from natural, unprocessed foods such as fruits, vegetables, legumes, whole grains, and certain grains also contain essential vitamins, minerals, fiber, and key nutrients.

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