Carbohydrates are a large class of organic compounds, a universal source of energy for the human body. Carbohydrates are necessary for normal metabolism , they are involved in the production of hormones, enzymes and other body connections. For proper nutrition, you need to know what food is related to carbohydrates, and also be able to distinguish between simple and complex carbohydrates.
What concerns simple carbohydrates?
Simple, or fast carbohydrates - this is sucrose, fructose and glucose. Products containing many simple carbohydrates cause the production of large amounts of insulin and trigger the process of fat deposition. That's why simple carbohydrates are recommended to be excluded during diets.
However, glucose is necessary for the body for normal metabolism and brain work. It is desirable to consume it in reasonable quantities, but it is found mainly in berries and fruits, champions for the amount of glucose are cherry, watermelon, raspberry, pumpkin, grapes.
Fructose is also found in berries and fruits. It is more sweet, therefore, by replacing sugar with fructose, you can reduce the total calorie content of sweets consumed. In addition, fructose does not cause a sharp jump in insulin levels, so it is recommended to diabetics instead of sugar.
Sucrose is the most unhelpful carbohydrate. It is very quickly broken down and stored in fat cells. Contains sucrose in confectionery, sweet drinks, ice cream, and also in beets, peaches, melons, carrots, tangerines, etc.
What concerns complex carbohydrates?
Complex, or slow carbohydrates are starch, pectins, fiber, glycogen. On the cleavage of these carbohydrates, the body spends a fairly large amount of energy, they enter the blood evenly and in small amounts, so they create a feeling of satiety and do not cause a sharp jump in insulin.
Contain complex carbohydrates in mostly cereals, beans, nuts. Fruits and vegetables most often refer to simple and complex carbohydrates.
Tips for proper nutrition
Nutritionists do not recommend completely excluding carbohydrates from the diet. Naturally, simple carbohydrates should be limited, and difficult to use in the morning. If you do not know what foods belong to carbohydrates, you can refer to the tables showing the composition of the staple foods.
In the daily diet, carbohydrate foods should be about 400-500 g. If you observe a diet - consume at least 100 grams of foods containing slow carbohydrates every day.