What role does carbohydrates play in the human body? What are carbohydrates

For full-fledged work and maintenance of life, the human body needs proteins, fats and carbohydrates. Moreover, their composition must be balanced. Carbohydrates are an important source of energy, they are necessary for the stable operation of all body systems. However, the functions of carbohydrates are not limited to providing energy.

Carbohydrates and their classification

Carbohydrates are considered to be organic substances that consist of carbon, hydrogen and oxygen. Otherwise, they are also called saccharides. They are widely used in nature: for example, plant cells are 70-80% carbohydrates in terms of dry matter, animals - only 2%. The functions of carbohydrates in the body suggest that they play important role in the energy balance. To a greater extent, they are deposited in the liver in the form of glycogen and, if necessary, are consumed.

Depending on the size of the molecule, carbohydrates are divided into 3 groups:

• Monosugars - consist of 1 carbohydrate molecule (they are also called ketoses or aldoses). By the way, the well-known glucose and fructose are monosaccharides.
• Oligosugar - consist of 2-10 molecules or monosaccharides. These are lactose, sucrose and maltose.
• Polysaccharides - contain more than 10 molecules in their composition. Polysaccharides include starch, hyaluronic acid, and others.

To better understand the significance of these substances for the body, it is necessary to find out what functions carbohydrates have.

energy function

Carbohydrates are one of the important sources of energy for the body. Energy is released during oxidation under the influence of enzymes. So, when splitting 1 gram of carbohydrates, 17.6 kJ of energy is formed. As a result of oxidation and release of energy, water and carbon dioxide. Such a process plays an important role in the energy chain of living organisms, since carbohydrates can be broken down with the release of energy both in the presence of oxygen and without it. And this is very important in oxygen deficiency. Sources are glycogen and starch.

building function

The structural or building function of carbohydrates in the cell is that they are building material. The cell walls of plants consist of 20-40% cellulose, and it is known to give high strength. That is why plant cells maintain their shape well and thus protect intracellular juices.

Chitin is also a building material and is the main component of the shells of fungi and the external skeleton of arthropods. Some oligosaccharides are present in the cytoplasm of animal cells and form a glycocalyx. Carbohydrate-containing components play the role of a receptor and receive signals from environment, then transmit the information to the cells.

Protective function

Mucus (viscous secret), which is formed by various glands, contains a large amount of carbohydrates and its derivatives. Together they protect Airways, genitals, digestive organs and others from environmental influences (chemical, mechanical factors, penetration pathogenic microorganisms). Heparin prevents blood clotting and is part of the anticoagulant system. Thus, the protective functions of carbohydrates are simply necessary for a living organism.

Reserve function

Polysaccharides are a reserve nutrient of any organism, they play the role of the main supplier of energy. Therefore, the storage and energy functions of carbohydrates in the body closely interact.

Regulatory function

Foods that a person eats contain a lot of fiber. Due to its rough structure, it irritates the mucous tissue of the stomach and intestines, while providing peristalsis (promotion food bolus). The blood contains glucose. She governs osmotic pressure in the blood and maintains the stability of homeostasis.

All of these functions of carbohydrates play an important role in the life of the body, without which life is simply impossible.

What foods have more carbohydrates

The most famous are glucose and fructose. The record amount is found in natural honey. Basically, honey is joint product flora and fauna.

Animal products have fewer carbohydrates. The most prominent representative is lactose, better known as milk sugar. It is found in milk and dairy products. Lactose is essential for intestinal colonization beneficial bacteria, and they, in turn, prevent fermentation processes in the intestines that are dangerous to health.

Humans get most of their carbohydrates from food. plant origin. For example, there is a lot of glucose in cherries, grapes, raspberries, peaches, pumpkins, plums and apples. The source of fructose is all of the above berries and fruits, as well as currants. We get sucrose from beets, strawberries, carrots, plums, melons and watermelons. Fruits and vegetables are also rich in polysaccharides, especially in the shell. The source of maltose are confectionery treats and bakery products, as well as cereals, flour and beer. And refined sugar, to which we are all so accustomed, is almost 100% sucrose. This is the result of a hard cleaning. Carbohydrates perform functions that provide normal work all organs, so it is important to use enough vegetables and fruits, so as not to disturb the natural balance.

The opinion of nutritionists

Such properties of polysaccharides as the slow breakdown of starch, poor digestibility of coarse fibers and the presence of pectin attract the attention of nutritionists. Most of them recommend including up to 80% polysaccharides in the diet. If you really want buns and pastries, then only from flour coarse grinding The berries should be consumed fresh. well and confectionery it is better to allow yourself only on holidays, since they contain a large amount of "fast" carbohydrates, which can lead to a sharp increase in body weight. In other words, pastries and cakes are the right way to extra pounds. Everything that is not spent, the body deposits in the liver in the form of glycogen. An excess of carbohydrates in the body can cause serious illness - diabetes. Therefore, nutritionists advise eating everything in moderation: both sweet and starchy foods. Only in this way will it be possible to maintain a balance, the function of carbohydrates in the cell and in the body as a whole will not be disturbed. If you do not forget about this, nutrition will always be correct and balanced.

Thus, the functions of carbohydrates play an important role in the life of the body, the main thing is to learn to understand the "language" of your body and strive to healthy lifestyle life.

Are carbs really the cause? excess weight? Are carbohydrate-free diets effective? And why do we need carbohydrates in the human body?
It's time to finally close all these questions for yourself.

Among all organic matter on our planet, carbohydrates are the most common, that is, they form the basis of life on the planet. A person eats simple carbohydrates(mono- and disaccharides: glucose, fructose, sucrose, lactose, etc.) and complex (polysaccharides), the chains of which consist of simple molecules. Polysaccharides are conditionally divided into digestible (for example, starch and inulin) and indigestible (fiber).

Let's translate all this into a gastronomic plane:
- simple carbohydrates are sugars found in fruits and sweet vegetables, milk and, in fact, sweets
— complex carbohydrates found in cereals and flour products, nuts and legumes, vegetables, root crops
- grain shells, greens and some vegetables (zucchini, pumpkin, beets, carrots, etc.) are rich in fiber.

The role of carbohydrates in the body

Once in the body, any carbohydrate is broken down to glucose. Her body is not able to destroy, and it simply passes through the gastrointestinal tract unchanged, improving digestion along the way. Glucose is a direct source of energy for the body. A special hormone - insulin, transports glucose to the tissues that need it, where it acts as a "fuel".

The body knows how to store glucose. It lines up in chains of glycogen, which is stored in the liver and muscles in case of prolonged hunger or physical activity. In addition, glucose is used to form other important carbohydrate compounds. For example, hyaluronic acid, which retains moisture in the tissues of the skin and contributes to its elasticity. And also, so necessary for normal mobility and joint strength - glucosamine, which is part of the cartilage and intra-articular fluid.

Carbohydrate structures are also part of the mucus that covers the walls of the nasopharynx, intestines, reproductive organs and protects them from damage and infections. Also, carbohydrates in the human body are involved in the regulation of blood density, in the construction cell membranes and in the work of a number of hormones.

In addition, glucose is the only “fuel” for the brain. If other systems can be used as an energy source, then our most important body needs carbohydrates.

Given the functions of carbohydrates in the body, their deficiency is fraught with backfire:
decrease in general immunity;
worsening of digestion;
decrease in cognitive functions (memory, concentration, reaction);
worsening emotional state;
violation menstrual cycle among women;
increased fatigue.

With a long-term restriction of carbohydrates, the body can completely switch to the use of fats as "fuel". When they are split, difficult-to-remove decomposition products are formed. Therefore, such food is not suitable for everyone.

Many people are aware of the ability of carbohydrates to retain water. It is thanks to this that “carbohydrate-free” give results. fast weight loss. In the first few days, the liquid rapidly “merges”, which is accompanied by pleasant changes on the scales. But in the long run, this can impair overall tissue hydration, causing muscles and skin to become less elastic, and therefore weak and prone to damage.

Excess Carbohydrates

It is also impossible to overdo it with "coals", especially with simple ones. Abuse of them stimulates fermentation processes in the intestines, provokes acne and allergies. Also, it promotes premature aging skin and internal organs.

Elevated blood glucose causes a sharp release of insulin. This hormone transports glucose where it is needed, but the body stores its excess in reserve in the form of fat. If you exceed the recommended daily calorie content of proteins or fats, you will inevitably get better.

But carbohydrates in the human body are a little more insidious. Regular abuse of sugars leads to the fact that the sensitivity of cells to insulin decreases. As a result, weight is gained even faster, and it will be harder to lose it. And if you continue the carbohydrate "overload", you can get diabetes.

Studies have shown that people who overeat their calorie intake with carbohydrates are more likely to store belly and visceral fat. abdominal cavity. Those who exceeded the calorie content of all nutrients equally showed more uniform distribution body fat. A large number of fat in the abdomen is a direct prerequisite for the development of heart disease, and therefore there is reason to think.

The rate of consumption of carbohydrates

Well, enough of the horror stories. Everything is medicine and everything is poison. So, in the amount of carbohydrates there is a golden mean.
WHO recommends that people with low activity consume about 4 g of carbohydrates (per kilogram of body weight) per day. Moderately active - 5-7 g. And for athletes - as much as 8-10 g per 1 kg of their weight. It is desirable that simple carbohydrates make up no more than 30% of their total amount.

Conclusion

Nothing new. Carbohydrates in the body are just as necessary as other nutrients. Just don't overdo it. That's all.

Hello again, dear visitors of the website health portal. We continue the rubric, and today we will talk about carbohydrates. In this article, you will learn about what carbohydrates are, what types of carbohydrates are, and what role they play in human body.

Carbohydrates - what is it?

In the article about, we already mentioned carbohydrates as macronutrients, which are the most important source of energy for the life of the cells of our body. And, in general, if we take the diet of an average person, then it is carbohydrates that occupy most his diet.

is a whole class of chemical compounds that belong to organic and have a common structural formula Сm (H2O) n, where values "m" and "n"should always be more"three" .

In other words, in a carbohydrate molecule, there is a water molecule for every carbon atom. For example, the formula for glucose would look like this: C6H12O6 .

In nature, carbohydrates are found in virtually all types of organisms:

• vegetable
• animals
• bacteria
• mushrooms

If we consider plant organisms separately, then in them carbohydrates account for 80-90 percent based on the dry matter of the cell, that is, in plants, carbohydrates are one of the main structural materials. In animal organisms, the figure will be much lower - 1 to 5 percent. Well, in microorganisms, respectively, carbohydrates account for approximately 12-30 percent.

The term "carbohydrates" for this class of organic substances was proposed by a well-known Russian scientist of German-Baltic origin Carl Schmidt in 1844.

Types of carbohydrates

Depending on the molecular complexity of the carbohydrate, or, to be more precise, on the number of structural units (saccharides), 3 classes of carbohydrates:

1. Monosaccharides
2. Oligosaccharides
3. Polysaccharides

1. Monosaccharides

Monosaccharides called simple carbohydrates, which contain only one structural unit. Monosaccharides are also often referred to as "simple sugars".

Essentially, monosaccharides are crystalline substances, which dissolve well in water, and if you taste them, they will turn out to be very sweet!

to the key representatives monosaccharides relate:

• Pentoses. These include: ribose- monosaccharide, which is part of the nucleic acids of RNA, as well as in the composition of ATP molecules. Deoxyribose- part of the DNA molecule
• Hexoses . One of the most common representatives is simple sugar - glucose. It is glucose that is the main energy substrate for the cells of our body, as well as the main monomer of the main endogenous carbohydrate reserve - glycogen.
• Galactose - a simple carbohydrate that is part of lactose- carbohydrate, which by its nature is a disaccharide and is found in dairy products.
• Fructose . Also, like glucose, fructose occurs both in free and bound form. Fructose tastes about one and a half times sweeter than sucrose and about two and a half times sweeter than glucose. That is why fructose is often added to various diet foods, since it, in comparison with other monosaccharides, gives the same sweetness with a smaller amount, which reduces the overall calorie content of the product. In addition, fructose is better than glucose and sucrose dissolves in water.

2. Oligosaccharides

In fact oligosaccharides are sugar-like substances, the feature of which is relatively small molecular mass and good solubility in water. As a rule, oligosaccharides are sweet in taste.

The number of structural units that make up the oligosaccharides is from "2" to "10" saccharides.

The most common of them are disaccharides (two structural units). These include primarily:

• Maltose It is also called "malt sugar". A lot of maltose is found in representatives of grain crops.
• Lactose (glucose plus galactose) - a disaccharide found in milk
• sucrose(glucose plus fructose) - found in huge number plants, but it is especially abundant in plants such as sugar cane and sugar beet.

3. Polysaccharides

Polysaccharides are complex macromolecular substances that consist of more than 10 monosaccharide residues.

The number of structural units that make up monosaccharides can be hundreds and even thousands of monosaccharides. Let's look at the most important of the polysaccharides:

• Starch - is built from glucose residues, is the main complex carbohydrate in plants. AT human body starch is very well absorbed.
• Glycogen is a complex carbohydrate of animal origin. It is also often referred to as "animal starch". It also consists of glucose residues, like starch, only its chain is more branched than that of starch. Glycogen is the main internal "depot" of glucose for humans. A significant part of it is deposited in our muscles and in the liver, as well as in other organs.
• Cellulose (fiber) - is a complex linear polysaccharide. Unlike starch and glycogen, the glucose residues in the cellulose molecule are connected in a slightly different way. This polysaccharide is a structural component of plant cell walls. In the human body, fiber is not digested, but it is incredibly useful for the intestines.
• Chitin - a nitrogen-containing substance that is part of the shells of many arthropods, and is also part of the cell walls of bacterial organisms and fungi.

The role of carbohydrates in the human body

Carbohydrates, as a rule, provide up to 50-80 percent of the body's need for energy . The oxidation of one gram of glucose releases 17.6 kilojoules of energy, which is equivalent to 4.1 kilocalories.

In addition to covering the current energy costs of our body cells, carbohydrates also perform storage function . In the human body, glucose formed during the hydrolysis of carbohydrates taken with food is stored in the form of a complex polysaccharide - glycogen. In plants, glucose is deposited in the form of a plant polysaccharide - starch, and in fungi - just like ours, in the form of glycogen.

Some cells in our body use glucose as the main energy material (for example, the brain). When such cells need energy, and a person has not eaten carbohydrates with food for a long time, the following happens: the glycogen stored in the liver gives up its glucose to the blood, thereby increasing blood sugar.

Some complex carbohydrate compounds perform protective function . For example, a substance such as heparin is involved in preventing blood clotting.

In the body of fungi, plants and microorganisms, carbohydrates also perform structural function - that is, they are a building material for their cells. In humans, carbs are not particularly a building material. Unless some carbohydrates are included in the composition nucleic acids(ribose - RNA, deoxyribose - DNA) and other substances.

Also a huge role to work gastrointestinal tract play indigestible carbohydrates - fiber. In general, I will write about fiber separate article soon.

In this article, we briefly reviewed carbohydrates and their role in the human body. In the next issue I will tell you about such an important indicator nutritional value carbohydrates like glycemic index .

Carbohydrates make up the bulk of the diet and provide 50-60% of its energy value. When 1 g of digestible carbohydrates are oxidized, 4 kcal is released in the body.

Carbohydrates perform the following physiological functions:

energy- with all types of physical labor, there is an increased need for carbohydrates. Carbohydrates are the main source of energy for the central nervous system.

plastic- they are part of the structures of many cells and tissues, participate in the synthesis of nucleic acids. Glucose is constantly contained in the blood, glycogen - in the liver and muscles, galactose is part of brain lipids, lactose - in women's milk, etc. Carbohydrates in combination with proteins and lipids form some enzymes, hormones, mucous secretions of glands, immunoglobulins and other biologically important compounds.

Of particular importance are cellulose, pectins, hemicellulose, which are almost not digested in the intestines and are insignificant sources of energy. However, they are the main component dietary fiber and are essential for the normal functioning of the digestive tract.

In the body, carbohydrates can be formed from proteins and fats. They are deposited to a limited extent and their reserves in humans are small. Carbohydrates are found mainly in plant foods.

AT food products carbohydrates are presented in the form simple and difficult carbohydrates.

To simple carbohydrates include monosaccharides (hexoses - glucose, fructose, galactose; pentoses - xylose, ribose, arabinose), disaccharides (lactose, sucrose, maltose), to difficult - polysaccharides (starch, glycogen, fiber, pectins).

Simple carbohydrates have good solubility, are easily digested and used to form glycogen.

Digestible carbohydrates are the main sources of energy for the body. They have a pronounced sweet taste. Their relative sweetness varies. In connection with the trend of reducing the calorie content of food for the regulation of body weight, as well as for patients with diabetes mellitus, food additives sweeteners are currently used. Table 4 shows the sweetness of carbohydrates and sugar substitutes (sucrose is taken as 100%).

Monosaccharides

Glucose - is the most common monosaccharide, formed in the body as a result of the breakdown of disaccharides and starch in food. It is absorbed into the blood after 5-10 minutes. after entering the stomach.

Glucose is the main energy supplier for brain neurons, muscle cells(including heart muscle) and erythrocytes, which are most affected by a lack of glucose. During the day, the human brain consumes about 100 g of glucose, striated muscles - 35 g, erythrocytes - 30 g. The rest of the tissues can use free fatty acid or ketone bodies.

Maintains a constant level of glucose in the human blood serum (glycemia), on an empty stomach, which is 3.3-5.5 mmol / l, which is ensured by constantly ongoing processes: glycogenolysis(breakdown of glycogen with the entry of glucose into the blood) and gluconeogenesis(synthesis of glucose from non-carbohydrate components). These processes are regulated by pancreatic hormones ( insulin and glucagon) and the adrenal cortex (glucocorticoids).

hypoglycemia- low blood glucose levels.

hyperglycemia- Elevated serum glucose levels.

These conditions can develop both in various metabolic diseases and in healthy person(reactive hyperglycemia is observed after eating, hypoglycemia - with hunger). Hyperglycemia due to a defect in insulin secretion or action is characteristic of diabetes mellitus.

Hypoglycemia in a healthy person leads to the activation of eating behavior, i.e. glucose is involved in the regulation of appetite, which must be taken into account when developing diets aimed at weight loss.

In the practice of dietology at the end of the twentieth century, the concept glycemic index (GI) used to determine the ability of carbohydrate-containing foods and meals to raise blood glucose levels. The GI of glucose equal to 100 is taken as a starting point. The higher the GI of foods and dishes, the faster the level of glycemia rises after their use. At low GI values ​​​​of foods and dishes, glucose enters the blood slowly and evenly. The GI value is affected not only by the type of carbohydrates, but also by the amount of food, the content and ratio of other components in it - fats, dietary fibers. Information about the GI of different products is given in table 5.

Most glucose is found in honey - about 35%, a lot in grapes - 7.8%, in cherries, cherries, gooseberries - watermelon, raspberries, black currants - about 4.5-5.5%, in pears and apples - about 2%.

Fructose of all known natural sugars, it has the greatest sweetness; to achieve a taste effect, it requires almost 2 times less than glucose and sucrose. Fructose is absorbed more slowly in the intestine than glucose.

Most of it is utilized by tissues without insulin, while the other, smaller part is converted into glucose, therefore, in diabetes, it is necessary to limit the intake of large amounts of fructose. It should be noted that products with high content fructose may contribute to faster weight gain than glucose. The content of fructose in food products is presented in table.6.

Galactose - a monosaccharide of animal origin, is part of lactose. Participates in the formation of glycolipids (cerebrosides), proteoglycans. The latter are part of the intercellular substance of the connective tissue.

Pentoses in nature are presented mainly as structural components of complex non-starch polysaccharides (hemicellulose, pectins), nucleic acids and other natural polymers.

What food makes you personally happy? Let me guess: a light fruit and yoghurt cake with fragrant tea or an airy Raffaello gifted to your loved ones? Or maybe you are one of those who like to enjoy morning oatmeal with a handful of dried fruits, and dine on expensive Italian pasta with seafood and cheese? If you recognize yourself somewhere, then this article will definitely be useful for you, since today we will talk about your favorite products, or rather, one category of products, which is called CARBOHYDRATES. Of course, you are already "advanced" in matters proper nutrition and you already know a lot, but, as they say, "repetition is the mother of learning." Today we will take a closer look at what is simple and complex carbohydrates; what are the functions of carbohydrates in our body, and why we need them at all; what kind carbohydrates for weight loss preferred and why? I really hope that after reading this article, many of you will reconsider your diet and understand that excessive consumption of carbohydrates, as well as insufficient, can cause many health problems.

Well, I propose to start with the basics and find out what carbohydrates are and what functions they have for a person?

Carbohydrates and their functions

Carbohydrates are an extensive class of organic compounds that are the main source of energy for many living organisms on the planet, including humans. The main sources of carbohydrates are plant food(cereals, plants, vegetables and fruits), since it is plants that are involved in the processes of photosynthesis, during which carbohydrates are formed, but small amounts of carbohydrates are also contained in protein products - fish, meat and dairy products.

So, what are the functions of carbohydrates in the human body?

I will not list all the functions, I will name only the main ones that are of the greatest interest to us.

1. Of course, this energy function. When consuming 1 g of carbohydrates, 4 kcal of energy is released.
2. Reserve Carbohydrates can be stored in the human body as glycogen and suitable conditions use it as energy (see point 1)
3. Protective- being in the liver, carbohydrates help it neutralize poisonous and toxic substances that have entered the body from the outside.
4. Plastic- are part of the molecules, and are also stored in the form of nutrient reserves.
5. Regulatory- regulate the osmotic pressure of the blood.
6. Antidepressant Carbohydrates can trigger the release of serotonin, the feel-good hormone.

Lack of carbohydrates: consequences

For those who play sports main function is energetic. It is thanks to her that we can be active, after a hard day's work we can go to the gym, work out there for an hour and a half, and then come home and cook dinner for the whole family. If there were no carbohydrates in our diet, then all people would walk like zombies, barely moving their legs, but at the same time they would be angry, like dogs, ready at any moment to pounce on the first victim that came across and tear it to pieces. If you have ever sat on or adhered to, then you probably understand what I am talking about. On days when carbohydrates in the diet are less than 15% of daily allowance BJU (on average it is<60-50 г углеводов в день), в организме человека начинают происходить удивительные вещи:

- the mood falls "below the plinth";

- there is lethargy and fatigue in the whole body;

- productivity drops

- human energy resources are reduced;

- mental and thought processes slow down;

- some have a drowsy melancholic mood, while others, on the contrary, are aggressive and nervous.

All these signs are the consequences of insufficient carbohydrate intake. If you've never experienced these effects, then a) you've never lost weight on extreme diets (which is a very good thing) and b) you're eating as much carbs as you want and don't give a damn about your weight. If you have referred yourself to b-categories, then, most likely, there is such a problem in your diet as an OVEREXCESS OF CARBOHYDRATES. And now we will dwell on this issue in more detail.

Where are carbohydrates stored?

I don't think it's a secret to anyone right now. carbohydrates for weight loss you need to be extremely careful, they can greatly inhibit the process of fat burning due to their unique ability to be stored in reserve in the form of fat. The fact is that any food entering our body must be processed and assimilated, and the energy released at the same time must go to the energy costs of the body. If you eat too much food at one time, then most of it will go to the fat depot. If we talk about carbohydrates, then only 5% of carbohydrates will be burned for the current needs of the body (energy supply to cells, brain, heart and other organs and systems), another 5% will be stored in the form of glycogen in the liver and muscle tissue, and the remaining 90% will go in FAT! And believe me, hoarding and simple and complex carbohydrates according to this scheme, it happens EVERY TIME when you sit in front of the computer and drink tea with sweets or at 10 pm you decide to have buckwheat with milk for dinner.

At this moment, your body does not need energy, which means that calorie burning will not occur! What for? - after all, you sit exactly on a chair, spending a minimum amount of energy on this process. It turns out that your body has nowhere to spend the energy received from carbohydrates ... There is only one way out - to send all the carbohydrates received to the fat depot for storage until "better" times.

 A short digression into history

Previously, our ancient ancestors did not have such an abundance of refined carbohydrates in the form of flour products, industrial confectionery, sugary products and other sources of fast carbohydrates, and the consumption of starchy foods such as potatoes, legumes and cereals was a small part of their daily diet. The basis of the diet of the first people was mainly animal protein, and a little later, with the development of gathering, the diet was enriched with root crops, plants and berries. Why am I telling all this? And to the fact that our body has changed little since that time, and our needs for simple and complex carbohydrates remained the same as millions of years ago. Yes, people have become more developed compared to the primitive people of the Stone Age, this is a fact, but the body's needs for carbohydrates have not increased, but rather DECREASED due to more sedentary and less active lifestyle.

But who thinks about it? I think there are few such people. And all because at every step, in every store and stall, wonderful carbohydrates in the form of various sweets look at us - how can you resist them ???

An excess of carbohydrates: consequences

The main function of carbohydrates is to give us energy with which we can lead a normal active lifestyle. But when there are too many carbohydrates in the human diet, this is where the problems begin, the main of which are:

- overweight/obesity;

- violation of carbohydrate metabolism in the body;

- development of atherosclerosis;

- diseases of the gastrointestinal tract: diarrhea, malabsorption of nutrients, dysbacteriosis, intestinal dysbiosis, the development of pathogenic microflora in the intestine, etc.)

- metabolic and hormonal disorders: sleep disturbances, frequent headaches, irritability, fatigue, memory impairment, etc.

- weakening of the immune system;

- the development of resistance (insensitivity) to insulin, which can lead to the development of diabetes mellitus.

These are far from all the negative consequences of an excess of carbohydrates, there are MUCH more of them, and all of them can manifest themselves at any time if you do not stop consuming carbohydrate foods in large quantities.

Of course, few people think about bowel disease or sleep disturbance when they eat their favorite dessert, this is obvious. Most people, until they are faced with some kind of serious disease face to face and necessarily already in an acute form, no one will think in advance to take care of their health and reconsider their diet, such is our essence, unfortunately ...

But what are the optimal consumption rates simple and complex carbohydrates? Since few carbohydrates are bad, and a lot is also bad, then how to find this “golden mean” when everyone will be fine?

Simple and complex carbohydrates

When we talk about carbohydrates, we need to understand that there are two types of carbohydrates - these are simple and complex carbohydrates. Their main difference is the indicator. Simple carbohydrates basically all have a high glycemic index and consist of mono- and disaccharides, while complex carbohydrates have an average and low GI and contain poly- and oligosaccharides.

 For reference:

The glycemic index is a measure of the digestibility of carbohydrates. The higher the GI of a product, the faster the carbohydrates from that product will be absorbed by the body, and the faster the blood sugar level will rise. And with a sharp increase in blood sugar levels, the pancreas reacts with a powerful release of insulin, which instantly distributes this sugar to the cells of our body, and if they do not need this sugar, then insulin sends it to adipose tissue, which takes everything with great pleasure and willingness. what they offer her.

To make it clearer, let's look at the example of products, which carbs are fast and which are slow.

simple carbohydrates

simple carbohydrates divided into monosaccharides and disaccharides. Monosaccharides consist of one sugar group - glucose, fructose and galactose, and disaccharides consist of two molecules of simple sugars - sucrose, maltose and lactose, which always include glucose.

1. Glucose It is the main source of energy for the body and nutrition of our brain. Glucose is involved in the storage of glycogen, which is nothing more than a polymer of glucose and is also used by the body as fuel throughout the day and during strength training.

Foods rich in glucose:

- carrot;

- gingerbread;

- dates;

- jam;

- corn;

- cherries.

2. Galactose- This is a molecule that is part of lactose, but does not occur in its free form.

3. Fructose is a natural sugar. Most fructose in these fruits:

- strawberry;

- bananas;

Although fructose is a natural sugar, this does not make it completely harmless. You can read more about the mechanism of action of fructose in this article:

Monosaccharides are followed by disaccharides, which already consist of two molecules of the sugar group.

4. Sucrose is a compound of glucose and fructose. Foods rich in sucrose:

- jam;

5. Lactose contains one molecule of glucose and one molecule of galactose. Dairy products are mainly rich in lactose, which is why dairy products should be eaten in very limited quantities when losing weight, since lactose tends to cause fermentation in the intestines and edema.

Foods rich in lactose:

- milk;

- cottage cheese;

- milk;

- ryazhenka;

6. Maltose are two molecules of glucose. There are a lot of maltose in such products:

- marmalade;

- molasses (starch, caramel, beet, etc.);

- ice cream;

So, the main thing that you should remember about simple carbohydrates is that simple carbohydrates quickly increase the concentration of glucose in the blood, for this the pancreas produces the hormone insulin, and all the cells of the body immediately open up to absorb glucose. If you are not moving at this moment, but sitting still, then all glucose is not used by cells, but goes straight to the fat depot! If you move (walk, swim, run, dance), then the energy received from carbohydrates will be burned to cover the current energy consumption of the body.

Therefore, we remember rule number 1:

IF YOU WANT TO EAT SIMPLE CARBOHYDRATES AND NOT GET FAT, THEN YOU NEED TO MOVE!!!

Simple carbohydrates per day

The amount of simple carbohydrates per day should be no more than 30% of the total amount of carbohydrates eaten.

For example, your daily carbohydrate intake is 140 g. , then simple carbohydrates account for 42 g. So many simple carbohydrates contain:

- 1 persimmon;

- 2 large apples;

- 2 medium oranges;

- 2 pears;

- 500 g of cherries;

- 600 g strawberries;

- 90 g dried apricots;

- 80 g of raisins;

- 50 g dates;

- 30 g honey (2 tablespoons)

Complex carbohydrates

Complex carbohydrates are starch, which is found mainly in cereals and legumes, and fiber, which is the basis of all vegetables and fruits.

1. Starch and the process of its assimilation

Some foods have a lot of starch, which is why they have a high GI, while others have less, which makes them slower carbohydrates that are digested for a long time, and blood sugar rises over time.

Among the "insidious" complex carbohydrates is white rice, it contains as much as 80% starch !!! For comparison, in oatmeal, the starch content is 50%, in - 45%, in wheat flour - 74%, in pasta - 70%, in buckwheat - 60%, in lentils and pearl barley - 40%. That is, it turns out that rice theoretically belongs to slow carbohydrates, since it contains starch polysaccharide, but in practice it behaves like a fast carbohydrate, due to the excessively high content of this very starch.

What explains this mechanism?

The fact is that when swelling, one starch molecule attracts from 10 to 100 water molecules. And the more the molecule is watered, the more AVAILABLE it becomes for the body! This is due to the enzyme amylase, which breaks down starch. Amylase acts only in the aqueous phase, and if the starch molecule is well hydrolyzed (smelled), then amylase penetrates into it very quickly, and starch is actively decomposed into glucose molecules, hence the blood glucose level rises rapidly. That is: the more hydrolyzed the starch, the higher the GI of the cereal, and the faster the sugar enters the bloodstream, causing the release of insulin.

Personally, I don’t know people who eat white rice steamed (unlike oatmeal and buckwheat), usually it’s all simmered for 30-40 minutes, which means that the starch molecules that rice contains are watered very much, which makes this carbohydrate quickly available, and therefore fat deposition is more likely.

From this we can conclude that for each cereal, depending on the method of its preparation, the glycemic index changes. For example, let's take oatmeal and consider its glycemic index depending on different cooking methods.

Option number 1 Oatmeal soaked overnight has the lowest GI (less than 50)

Option number 2 Oatmeal soaked overnight and brought to a boil in the morning and immediately removed from heat has a GI of just over 50.

Option number 3 Flattened oatmeal soaked in boiling water for 5 minutes has an even lower GI than option #1.

Option number 4 Boiled oatmeal in milk for 5-10 minutes has a high GI (about 60)

Option number 5 Cooked oatmeal with sugar/honey/syrup has a GI of 100, just like sugar.

Option number 6 Oatmeal, which is part of the pie or pancakes, has a GI of over 100.

From this we can conclude: all complex carbohydrates can turn into fast depending on the:

1) cooking method - the more time the cereal is under the influence of high temperatures (cooking, stewing, baking, frying), the faster the hydrolysis (watering) of starch occurs, and the more quickly it becomes available.

2) adding other products (honey, sugar, milk, etc.) - if you add any ingredient to your cereal, the glycemic index of which is higher than that of this cereal, then you automatically turn your slow carbohydrate into a fast one.

So remember rule number 2:

IF YOU WANT TO BE SLIM, THEN MINIMUM HEAT TREATMENT OF ALL COMPLEX CARBOHYDRATES!

The same goes for vegetables: if you are boiling/stewing vegetables, then do not keep them in water for too long.

Sources of complex carbohydrates containing starch:

Tab. 1 Starch-containing products (starch content in % per 100 g)

Daily intake of starchy foods

Complex carbohydrates should account for about 40% of the daily value of all carbohydrates.

40% of 140 g = 56 g. So, on average, you should eat about 56 g of starchy carbohydrates per day if your total carbohydrate intake is 140 g.

56 g of complex carbohydrates are found in:

- 85 g of dry oatmeal;

- 270 g of boiled brown rice;

- 285 g of boiled beans;

- 330 g of buckwheat porridge.

2. Fiber and the mechanism of its assimilation

Fiber is mainly found in vegetables and fruits. If we talk about complex carbohydrates, then we will still have in mind only vegetables, since their sugar content is ten times less than in fruits. Fiber is not absorbed by the body, and therefore passes through the entire gastrointestinal tract in transit, clearing it of various debris and toxins. Fiber is a very important component of a healthy and proper diet, so its presence in a person's daily diet is essential. The norm of fiber per day ranges from 20 to 45 grams. To gain your daily fiber intake, you need to consume an average of 500 to 1 kg of fresh or stewed vegetables per day + 150-200 grams of cereals rich in fiber (oatmeal, buckwheat, pearl barley, legumes).

Sources of fiber:

- low GI vegetables are preferable: cucumbers, all types of cabbage, asparagus, green beans, radishes, zucchini, greens, etc.

- less vegetables with an average GI: tomatoes, peas, bell peppers, mushrooms.

Daily fiber intake

Fiber, as well as simple carbohydrates, should account for 30% of the total amount of carbohydrates eaten per day.

30% of 140 g = 42 g.

42 grams of fiber is found in:

- 4 medium avocados;

- 10 bananas;

- 8 medium apples;

- 100 g of bran;

- 1.5 kg of broccoli or white cabbage;

- 1.6 kg of apples;

- 500 g of peanuts.

Now let's look at how to calculate these very GENERAL daily grams of all carbohydrates.

Table 2 shows the number of calories and the amount of total carbohydrates per day, depending on your lifestyle (sedentary, moderately active, very active). These norms are designed for a low-carbohydrate diet that is suitable for endomorph girls whose goal is to reduce the fat component.

Tab. 2 Low-Carb Corrective Diet: Calorie Maintenance and Recommended Carbohydrate Intake

For example, a girl weighing 69 kg wants to lose 5 kg, while she has a sedentary job and leads a sedentary lifestyle. Opposite her weight (we take the closest value of 68 kg), there is a figure of 98 g. That is, it turns out that in order to keep her weight normal, not to gain weight and not lose weight, she needs to consume 98 g per day simple and complex carbohydrates. And in order to, she must adhere to the norms of carbohydrate intake according to the desired weight - in her case it is 91 g, which correspond to 64 kg.

This is with regard to the low-carbohydrate diet, which is suitable for girls with a predisposition to be overweight.

If you have already lost weight and want to consolidate this result by keeping your weight at one level, then a moderately carbohydrate diet is suitable for you, where there will be completely different indicators and carbohydrate consumption rates (Table 3).

Tab. 3 Moderate Carbohydrate Diet: Calorie Maintenance and Recommended Carbohydrate Intake

The column "carbohydrates" is divided into 2 columns - 33% and 40%. The first column shows the lower limit of carbohydrate intake, and the second - the upper limit. Here you simply choose the value that is opposite your current weight and stick to it - it's very simple.

Timing of carb intake

Both simple and complex carbohydrates give the body energy. We usually need energy in the morning. Morning and lunch time are the most active hours for many people, which is why we need a lot of energy during the day. By evening, the energy consumption of our body decreases, and metabolism slows down. This happens in 90% of people who work and stay awake during the daytime, with the exception of people who study or work in the evening, as well as ectomorph people, their metabolism and biological clock are slightly different from ours. But if you do not belong to the second group, then your metabolism in the evening is always lower than in the daytime, this has long been a proven and well-known fact. It is for this reason that all nutritionists and nutritionists recommend consuming ALL carbohydrates - both simple and complex - in the first half of the day, until about 16-00.

If you have a good metabolism, and, on the contrary, you are difficult to gain weight, then you can eat carbohydrates even for dinner.

What do you combine simple and complex carbohydrates with?

We already know that the rate of digestion of slow carbohydrates depends on the method of preparation, as well as on the combination of them with other foods, the same applies to fast carbohydrates. In order for food to be properly digested and not cause disturbances in the digestive processes, you need to know what is best combined with simple and complex carbohydrates.

1. Oatmeal is best boiled / steamed not with milk, but with water. Due to the fact that it is very high (AI of milk - 90), when they enter the body, a powerful release of insulin occurs, which sends all the carbohydrates eaten (this is milk sugar lactose contained in milk and starch from oatmeal) straight into the fat depot . The same applies to the beloved by many buckwheat porridge with milk. From a complex carbohydrate, the addition of milk makes it simple and quickly digestible. That is why the combination "complex carbs + dairy products" is UNACCEPTABLE for either weight loss or weight maintenance. The exception is mass recruitment. If, on the contrary, you have a naturally thin physique, and it is difficult for you to gain weight, then porridge with milk is your savior.

1. themselves simple and complex carbohydrates they fit together well, you just need to do it right. For all those who love the sweet version of oatmeal in the morning, note: oatmeal is best combined with an apple or berries (strawberries, raspberries, currants) and never eat oatmeal with ORANGE, GRAPEFRUIT, TANGARINES and PINEAPPLE! These fruits contain a lot of citric acid, which actually stops the digestion of oatmeal starch! Such a breakfast will ferment in your intestines for a long time, causing bloating, gas formation, diarrhea and other unpleasant consequences, including vomiting. I felt all of them on myself when I lived in Thailand and ate oatmeal with pineapple in the morning. This went on day after day for 6 months. And all these six months I had problems with my gastrointestinal tract ... I don’t wish anyone what I felt almost every day: sharp cutting pains in the abdomen, flatulence, diarrhea, etc., but at that time I didn’t understand why I was so reaction. Of course, I had a hunch that it was pineapple that had such an effect on me, but I didn’t want to realize this, because I really love pineapples and before leaving home I wanted to eat them for several years in advance))) So you know: citrus fruits go very poorly with favorite cereals, and if you like to eat sweet cereal, then choose safe fruits with a small amount of citric acid for this.

1. simple carbohydrates in the form of sweet fruits or dried fruits, it is better not to use it with cottage cheese, since cottage cheese is a complex protein, and it is highly undesirable to combine protein foods with simple sugars. If you add a banana, dates, melon to cottage cheese, then this sweet curd-fruit mass will begin to ferment in the intestines and interfere with the absorption of all useful micro- and macro-nutrients. Cottage cheese goes well with fiber, herbs and vegetable fats (nuts, avocados,).
2. Fiber, which is found in vegetables, goes well with both complex carbohydrates and simple ones, and even better with proteins. So vegetables can be eaten with cereals, and with meat, and with dairy products. Only it is better to give preference to low-starchy vegetables that have a low glycemic index.

Now you know how and with what it is better to combine simple and complex carbohydrates, and if you remember these four rules, then you will never have problems with digestion, and your weight loss process will go much more efficiently.

Well, now let's summarize all of the above:

— complex and simple carbohydrates should be consumed in optimal amounts daily! For weight loss, the rate of carbohydrates should be 20-25% of the daily calorie intake, to maintain normal weight - 33-40%.

- for normal digestion, you need to properly combine carbohydrates with other products: simple carbohydrates in the form of fiber go well with complex carbohydrates and proteins; cereals can be combined with unsweetened fruits and berries (apple, kiwi, raspberry); it is undesirable to combine fruit with proteins (cottage cheese with fruit is a bad combination).

- it is best not to cook porridge, but steam it, or cook it for a short time (15-20 minutes).

- Give preference to fruits and vegetables with a low glycemic index, they do not cause a sharp rise in blood sugar and are absorbed more slowly by the body.

— simple and complex carbohydrates Eat in the following proportion: 20-30% simple carbohydrates, 30% fiber and 40-50% complex carbohydrates.

I hope these tips will help you properly distribute carbohydrates throughout the day, get the most benefit from eating carbohydrates without harm to your figure and health. Simple and complex carbohydrates can be both your friends and enemies, it all depends on their number in your daily diet. And I wish you to find this golden mean that will bring you closer to your goal!

Sincerely yours, Yaneliya Skripnik!