The content of carbohydrates in the human body. - violation of carbohydrate metabolism in the body

For some reason, people decided to declare war on carbohydrates. We are afraid of the general "protein addiction", so let's find out what carbohydrates are and discuss the principles again proper nutrition.

What are carbohydrates

In terms of chemistry, carbohydrates are a class of organic compounds that include carbon, oxygen, and hydrogen. There are only about 2-3% of them in the body, which are deposited in the form of glycogen (roughly speaking, an operational supply of energy). 5-6% of the total mass of the liver, up to 0.5% of the heart and 2-3% of skeletal muscles are carbohydrates.

In the body of a 70-kilogram man, there is approximately 500 g of glycogen, but besides it there is also glucose, which “floats” in the blood in its free form. It is very small - about 5 grams. The more trained a person is, the more glycogen he can store.

The human body can synthesize carbohydrates, but in small quantities, so the main amount of carbohydrates enters the body with food. Carbohydrates are found predominantly in foods plant origin. For example, in cereals they contain about 80% of the total dry mass. And for example, sugar is generally 99.98% carbohydrate.

What are carbohydrates for?

Carbohydrates have their own tasks:

Energy: carbohydrates provide 50-60% of the body's daily energy intake. When 1 g of carbohydrates are oxidized, 17 kJ of energy or more familiar to us 4.1 kcal and 0.4 g of water are released. Therefore, when you stop eating carbohydrates, you are first “drained”, that is, the previously stored water comes out of you. This process is mistaken by many for true fat burning, while only glycogen stores are depleted.

The main source of energy for us is glycogen stored in the liver and muscles and free glucose in the blood, which were formed from the carbohydrates eaten.

Plastic or construction: some enzymes are built from carbohydrates, cell membranes, they are also part of the polysaccharides and complex proteins of cartilage, bone and other tissues. Carbohydrates are stored as a reserve nutrients, and are also part of complex molecules (for example, ribose and deoxyribose) participate in the construction of a universal energy source ATP, a “repository” of DNA genetic information and a macromolecule contained in cells - RNA.

Specific: carbohydrates, for example, act as anticoagulants, that is, they make sure that the blood does not clot at the most inopportune moment. They are receptors for a number of hormones pharmacological substances- that is, they help hormones recognize where and in what quantity they are needed. They also have an antitumor effect.

Supply of nutrients : Carbohydrates are stored in skeletal muscles, liver, heart and some other tissues in the form of glycogen. Glycogen is a rapidly mobilized energy reserve. The function of liver glycogen is to provide glucose to the entire body, the function of glycogen in the muscles is to provide energy for physical activity.

Protective: complex carbohydrates included in the components immune system. Mucopolysaccharides are found in mucous substances that cover the surface of the vessels of the nose, bronchi, digestive tract, urinary tract and protect against the penetration of bacteria and viruses, as well as against mechanical damage.

Regulatory: dietary fiber does not lend itself to the process of splitting in the intestine, but activates peristalsis intestinal tract, enzymes used in the digestive tract, improving digestion and absorption of nutrients.

What are carbohydrates

Bread, cereals, pasta, vegetables, fruits, sugar are all plant products that consist mainly of carbohydrates or mono-, di- and polysaccharides.

Monosaccharides: These are simple carbohydrates that do not break down under the influence of digestive enzymes. Glucose and fructose are monosaccharides that are found in many fruits, juices, honey and are called sugars. They enter the body as if by themselves, if you, for example, ate a spoonful of sugar, or they are formed during digestion from more complex carbohydrates.

As soon as there is a lot of free glucose in the body, the pancreas is activated, which secretes the hormone insulin, due to which glucose is redirected to tissues, where it is used for the synthesis of glycogen, and with a significant excess - for the synthesis of fats (this is the effect of extra cakes and abuse fruit juices!) In order for monosaccharides to be our friends, not enemies, their amount in the diet should not exceed 25-35% total carbohydrates eaten per day.

Roughly speaking, for every 2 teaspoons of sugar (monosaccharides or simple carbohydrates), you need to consume 100 grams of oatmeal (complex carbohydrates).

Keep Your Hands On With Simple Carbohydrates

Today it is very fashionable to replace glucose with fructose under the auspices, which is supposedly more useful and it is not stored in the form of fat. This is not true: glucose and fructose are brothers. They are distinguished only by the fact that glucose contains an aldehyde functional group, and fructose - a keto group.

Disaccharides: This component oligosaccharides, which consists of 2-10 monosaccharides. The main disaccharides are sucrose (ordinary table sugar), consisting of glucose and fructose residues, maltose (malt extracts of cereals, sprouted grains) or two interconnected glucose residues, lactose ( milk sugar) containing glucose and galactose. All disaccharides have a sweet taste.

Polysaccharides: These are complex carbohydrates made up of many hundreds or thousands of monosaccharides linked together. This type of carbohydrate is found in starch (potatoes, cereals, bread, rice, etc.), in "animal starch" - glycogen, in dietary fiber and pectin (fruits, vegetables, cereals, legumes, bran, etc.) and easily digestible inulin (Jerusalem artichoke, chicory root, onion, garlic, bananas, barley, rye).

How many carbohydrates do you need?

WHO and RAMS recommend eating 4 g of carbohydrates for every kg of body weight. That is, for a girl weighing 60 kg, you need to eat 240 g of carbohydrates. This is about 360 g of boiled round rice, or 1.5 kg of boiled potatoes, or 2.6 kg of sweet apples, or 12 kg of celery.

4 g per kg of body weight is a recommendation for inactive people. For slightly moderately active, the norm is 5-6 g, for moderately active (for example, 3 strength training per week for an hour) - 6-7 g. Athletes are recommended to eat at least 8-10 g of carbohydrates for every kg of their muscular body.

What if without them? Risks of high-protein (carbohydrate-free) diets

Yes, people are a protein form of life that can exist without eating carbohydrates, but this is unhealthy, illiterate and in the long run will be harmful to health. Because a decrease in the content of carbohydrates in food increases the breakdown of cellular proteins, the oxidation of fats and the formation of ketone bodies, which can lead to acidosis, that is, increase the acidity in the body.

Usually, the products of oxidation of organic acids are quickly removed from the body, but during starvation or a low-carbohydrate diet, they linger in the body, which in best case will lead to the appearance of acetoacetic acid and acetone in the urine, and in severe cases it can lead to coma (this happens with diabetics).

Be careful with Dukan protein diets

It happens with the “Dyukanovites” metabolic acidosis- with a lack of carbohydrates, acidic products accumulate in the tissues, that is, keto- or lactic acidosis occurs.

Ketoacidosis occurs due to insulin deficiency. When you eat critically low carbohydrates (less than 2 g per kg of body) for a fairly long time, the body feeds itself with energy from glycogen and stored fats. The brain, on the other hand, receives energy mainly by utilizing glucose and acetone is a toxic substance for it. Direct breakdown of fats cannot provide the brain with the necessary energy, and since glycogen stores are relatively small (500 g) and are depleted during the first days after refusing carbohydrates, then the body can provide energy to the brain either through gluconeogenesis (internal glucose synthesis) or by increasing the concentration of ketone bodies in the blood to switch other tissues and organs to an alternative energy source.

Normally, with a deficiency of carbohydrate food, the liver synthesizes ketone bodies from acetyl-CoA - ketosis occurs, which does not cause electrolyte disturbances(is a variant of the norm). However, in a number of uncompromising cases, decompensation and the development of acidosis are also possible and can lead to diabetic ketoacidotic coma.

Fats on low-carbohydrate diets are burned worse than on normal diets. balanced diet, asusually fats are combined with carbohydrates for subsequent conversion into energy, and with a lack of carbohydrates, inadequate fat burning occurs, and a by-product is formed - ketones, whichaccumulate in the blood and urine, which causes ketosis. Ketosis leads to a decrease in appetite (the body thinks that it is on the verge of survival), efficiency decreases, lethargy, fatigue and irritability become the norm.

Bust with carbohydrates

A systematic search with carbohydrates leads to the predominance of fermentation processes in the intestines, as well as obesity, atherosclerosis, type 2 diabetes mellitus, since part of the carbohydrates turns into fats and cholesterol, which lie like a dead weight on internal organs, on top of our beautiful muscles and in every possible way harm the circulatory system.

In order to be healthy, you really need to be able to satisfy the needs of the body in such a way that it is good for the whole body as a whole, while remaining within normal healthy limits. It is important that all the senses (including your brain) enjoy the food so that eating brings positive emotions.

Eliminate most carbohydrates from your diet. Eat any food containing protein. Optimize your body's metabolism.

Today, scientists know that nothing turns into fat faster than carbohydrates. EvenFATTY FOODdoes not increase your weight as fast as carbohydrate foods do. The body, in other words, is much better than we understand the "fuel" for itself. Chemically, your system knows better what to feed itself: carbohydrates, fats or protein - and acts accordingly. Carbohydrates in the body are a reserve product, an excess product. Carbohydrates are like the things we save for rainy weather, that is, when there is nothing to eat. How does the body store these foods? In the form of fat - that's how. Carbohydrates are too much for your body. They are a premium that you give yourself, beyond what you need to live. But if you are overweight, you should not want or need any supplements.

My concept of a proper diet is: no need to exclude any necessary products. No need to go hungry, starve yourself or suffer . Exclude only excesses. Your body can do just fine without them, I assure you. Isn't it true that carbohydrates are not a necessity for you? Most biochemists they think so. But my diet program is not intended to lead you to extreme conclusions. fundamental research. I don't want to make you guinea pigs (or any rabbits at all!) Don't cut out carbs, just cut back on them. Maybe scientists won't agree that you can live healthy life with zero carbohydrate intake, but you will be hard pressed to find one that would have a weighty argument in favor of high consumption of carbohydrates.

Why do I say that my diet can "optimize" metabolism? Because I'm pretty sure that ifyou are overweight, then this is from bad habits in the diet that you have had many years ago. You have accustomed your body to receive energy from sources harmful to it, that is, from flour and sweet. Ask yourself now: "What is my staple food?" And if you've been overweight for a long time, I bet the answer is "bread" or maybe "rice" or even "baked beans." In a word, anything containing carbohydrates and excess calories. Therefore, in order to lose weight, you and your body will have to retrain.

The most important thing: bread is unacceptable for human life as the main product . Another thing is meat. "Naturally" slim people know this intuitively, without any diet.

The body can use proteins and fats directly as a source of energy. Some people (the most eloquent example - the Eskimos) live for generations only on meat and fats. Our prehistoric ancestors probably had a diet very similar to that of the Eskimo, complete with nuts and berries. Of course, people can almost completely do without carbohydrates. The only difference is that the body becomes "more active" from meat and fats, and "dumb" from carbohydrates.

You see that the body stores in reserve those carbohydrates that you give it - and will save until you weigh 300 pounds (136 kilograms).Even if after that you give the body carbohydrates, it will also absorb them. Proteins and fats are different. The body knows how to use them, what it needs in these products and how to get rid of their excess. It can be said that your body is much smarter with proteins than with carbohydrates. That's why on my diet you can eat absolutely everything that contains pure proteins and fats. Because your body knows how to dispose of them and how much it needs.

If you have been overweight for a long time, then you have accustomed your body to the same metabolic pattern. You load the body with carbohydrates, the latter turn into fat, which is stored in your body. Newly supplied substances (especially carbohydrates) are burned for energy. The deposited fat remains intact. More carbs today? And your body, as a zealous owner, will put them aside for the future. in the form of fat. But what if you drastically reduce your carbohydrate intake? The body will focus on finding energy sources. And why shouldn't he start burning those very stores of fat? That's right, you're losing weight.

"Wait a minute," you say. "If my body is looking for fuel, why, as you said, I will not be hungry for your diet?" Don't worry. Protein is the secret.Meat, as I said, and theremain product for vital activityyour body. Proteins (or proteins) are what your body really needs for self-renewal, replacement of old cells, and it is protein that sharpens life in the body. Your body will absorb as much protein as required and avoid surplus no matter how much you eat. This is where I got to the truth when I searched way to get rid of excess weight.

The body cannot store protein in the "fat bank". This is what I meant when I said that your body is more vitally active from proteins than from carbohydrates. And that's why you can eat anything that contains pure protein, while shedding excess weight.

On my diet, you can eat anything that contains protein. (meat, fish, cheese, poultry, eggs) and everything that has fats (butter, mayonnaise, cream), but without carbohydrates. You should reduce (but not eliminate) their consumption. This means that you will change your habits in the same way that you change your metabolism. Our articles havechapter , with which you can create a list of desirable foods. But first, you yourself need to understand everything. After you have mastered the principles, you may occasionally refer to that section.

Organic matter composed primarily of carbon, oxygen, and hydrogen molecules. The basis of these substances is the carbon chain. Carbohydrates are glucose, starch, glycogen, etc.

Carbohydrates: their role and functions in the body

It is impossible to imagine a healthy diet, which would not include carbohydrates. After all, they are one of the key substances for the human body, without which a full existence is simply impossible. However, it is carbohydrates and their proper consumption that are most often discussed in detail by specialists - endocrinologists, cardiologists, nutritionists and others. How to properly compose a diet, and when carbohydrates are good, and when they are dangerous, MedAboutMe will tell.

Carbohydrates in the adult body

Complete human nutrition is impossible without carbohydrates, since they are the main source of energy. Unlike a child, in whose body the necessary reserves have not yet been formed and metabolic processes have not been established, an adult in critical situations can live without carbohydrates for a while. However, the complete rejection of carbohydrate foods on long time can lead to serious disturbances in the functioning of the body, which can cause incurable pathologies.

Carbohydrates in men

In the body of a man muscle mass plays important role, normally can reach up to 50% of the total tissue volume. And since it is the muscles that require the largest number energy, are the most metabolically active tissue in the body, a man's diet may contain more carbohydrates than a woman's. So, for example, 1 kg of muscle per day can burn up to 110 kcal, while two to three times less is required to provide adipose tissue.

At the same time, in order to maintain shape, men need to pay attention to the type of product, minimize simple carbohydrates - cereals, sweets, flour, etc.

Carbohydrates in women

• During heavy physical exertion daily rate you can add an average of 200 g of carbohydrate products. Including partially, the diet can be supplemented with simple carbohydrates.
• At seated life, office work and other things, it is desirable to make a diet based on complex carbohydrates - vegetables, some fruits and legumes (see the Carbohydrate table at the end of the article).
• With age, metabolic processes slow down, so older women need a less calorie menu, as well as a reduction in carbohydrate foods in the diet.

During pregnancy, it is very important to follow rational diet, especially in terms of the number healthy carbohydrates. To carry a child, a woman needs an increased level of energy, but it must be obtained from the right foods.

Carbohydrates such as sugar, baked goods, and pasta can be detrimental to health by causing spikes in blood glucose. These fluctuations affect the functioning of the cardiovascular system, and in some cases can lead to temporary disruption. carbohydrate metabolism. One of the dangerous consequences of this condition is diabetes mellitus in pregnant women - endocrine disease associated with impaired absorption of the hormone insulin. Gestational diabetes diagnosed in 3-10% of all pregnant women.

As a rule, this condition is temporary and disappears within a few days after childbirth. However, during the bearing of a child, it can lead to such complications:

• Large fetus and, as a result, difficult childbirth.
• Malformations of the fetus.
• Hypoxia ( oxygen starvation) child.
• Influence on the cardiovascular system of the mother.

Fast carbohydrates are also undesirable because they contribute to the buildup of adipose tissue. Changes in the metabolism of the body of a woman who is expecting a child also contribute to this process. As a result, very rapid weight gain can be observed. Normally, for the entire pregnancy, the increase should not exceed 14 kg, with twins - no more than 21 kg. If the weight becomes greater, this is fraught with complications - toxicosis, fetal hypoxia, polyhydramnios, etc.

At the same time, it is not worth reducing the level of carbohydrates during pregnancy, it is much more useful to build your diet on the basis of complex carbohydrates - vegetables, herbs, fruits. Such products are a natural source of vitamins, in particular, folic acid (B9), which is necessary for normal course pregnancy. The main foods containing the vitamin:

• spinach,
• asparagus,
• salad,
• broccoli,
• Brussels sprouts,
• citrus.

Carbohydrates in the child's body

The metabolism in the child's body is accelerated, so he needs elevated level energy. And this means that carbohydrates should make up the bulk of the children's diet. At the same time, unlike adult diets, healthy may well include a sufficient level simple carbohydrates. Among them:

• bakery products,
• flour dishes,
• rice porrige, pasta,
• tea and juice with added sugar.

It is also necessary to supplement the menu with complex carbohydrates - fresh vegetables, fruits and berries. The nutrition of the child should be fractional - 5-6 times a day. At the same time, simple carbohydrates (for example, a bun with tea) may well constitute a full-fledged snack. Such foods and regimen will help the child's body to adequately maintain the required level of glucose in the blood.

Normally, the daily food of a child of 7-10 years old should contain approximately 2400 calories. If there is not enough energy with carbohydrates, the body will begin to extract it from proteins and fats. At pathological process decomposition products, ketone bodies (acetone and other components), cannot be fully excreted from the body and cause acetonemia. This condition is dangerous for the health of the child, as it can lead to toxic damage cells and tissues, dehydration, disorders of the cardiovascular system, coma and even death. The main factors leading to similar condition, are:

• Insufficient carbohydrate content in the daily menu.
• Starvation, missed meals.
• An excess of fats and proteins in the diet, which leads to the fact that their excess is not absorbed and must be excreted by the body. This is often associated with a low-carbohydrate diet.
• Intense physical activity, stress.

Acetonemia also increases the level of acetone in the urine, so it is easiest to diagnose it on the basis of special test strips. If the analysis showed a high level of ketone bodies, it is necessary to review the child's diet, to increase the content of carbohydrates in it.

In addition, acetonemia can be a sign of type 1 diabetes mellitus - in this disease, glucose levels can remain normal or even increase, but sugar is not absorbed by the body due to lack of insulin. Type 1 diabetes is a pathology of the pancreas and often manifests itself in childhood.

Carbohydrates - organic matter, the main source of vigor for living organisms, glucose is synthesized from them, which circulates in the blood and provides cells with the necessary energy. Without them, full functioning and metabolic processes are simply impossible. Therefore, carbohydrates should be present in the diet every day and, according to nutritionists, form its basis.

Carbohydrates needed by humans

Wholesome nutrition involves the introduction of a sufficiently large variety of products into the diet. By modern standards dietetics, the main part of the diet, about 50-70%, should be carbohydrates. And this means that most standard diet can be dishes prepared from the following categories of products:

• vegetables,
• fruits,
• berries,
• cereals.

At the same time, carbohydrates are also found in foods that do not belong to the category of a healthy diet. It is better to exclude from the diet:

• sweets,
• muffin,
• pasta, bread.

It is the dishes from these categories that belong to simple carbohydrates. They contribute to an increase in body weight, as well as the development of a number of diseases, including type 2 diabetes.

Functions of carbohydrates

The first and main function of carbohydrates is to provide the body with energy. ATP molecules, which are the source of energy for all processes in the body, are produced as a result of glycolysis - the breakdown of glucose. ATP, in particular, allows muscles to contract and the body to move. In the event that the level of carbohydrates is insufficient, ATP molecules begin to be synthesized from fats and amino acids.

In addition, carbohydrates in the body provide the following processes:

• Supply of vitamins B1, B2, B3, B9 ( folic acid), as well as minerals (iron, zinc, chromium, phosphorus, magnesium).
• The intake of antioxidants that protect cells from free radicals and prevent aging.
• Participation in the regulation of osmotic pressure in the blood, which provides normal work and life of its components, in particular, erythrocytes.
• Energy storage. After food intake, the level of glucose in the blood rises, and its excess is processed by the body into a complex carbohydrate, glycogen, which is stored in the muscles and liver. When the glucose level drops again, this reserve is activated.
• Cell identification. Carbohydrates are included in many cell receptors located on the outer membrane. Due to them, cells can recognize each other.

Carbohydrates should make up the bulk of the diet. The average carbohydrate requirement per day for an adult depends on the individual needs of the body itself. For example, if a person leads a sedentary lifestyle, 50-150 g is enough for him ( we are talking not about products containing carbohydrates, but about the substance itself). The norm for an athlete will be higher - it can reach up to 370 g per day.

It is important to consider that carbohydrates must be consumed throughout the day. This is due to the fact that the ability to store them in the form of glycogen in the body is limited - the liver can accumulate up to 100-120 g at a time. Therefore, if there are more carbohydrates during meals, they will be deposited in the form of fat accumulations. Also, if glycogen is not used up before next appointment food, the ability to store it in the liver decreases. That is why the rules healthy lifestyle life and maintaining normal weight, there is always a recommendation to eat regularly and in small portions.

• Children.
• Pregnant women.
• Athletes.
• People with diagnosed metabolic diseases (accelerated metabolism).
• People in the recovery period, after the abolition of bed rest.

• Suffering from overweight, obesity.
• Leading a sedentary lifestyle.
• Elderly people.
• People with metabolic disorders, in particular disorders of blood glucose regulation - diabetes.

At the same time, the complete exclusion of carbohydrates from the diet is not recommended for anyone.

Proteins, fats and carbohydrates: a balanced diet

To maintain and obtain the necessary nutrients, the diet must be balanced. Normally, proteins, fats and carbohydrates should be present in the following ratio:

• 15-20% - proteins.
• 30% - fats (mainly vegetable).
• 50-60% - carbohydrates.

The ratio of proteins, fats and carbohydrates can change if a person gains weight or, conversely, loses weight.

• Weight loss - proteins increase up to 50%, and carbohydrates are reduced up to 20% (only a temporary measure and only under the supervision of a doctor).
• Weight Gain - Carbohydrates remain in the range of 40-60%, while proteins increase to 35%.

It is important to consider the calorie content of products. So, in a simplified scheme, it is considered that 1 gram of proteins and carbohydrates contains 4 calories, and fats - 9 calories. However, unlike proteins, some carbohydrates can dramatically increase blood glucose levels and contribute to the accumulation of glycogen molecules in the liver first, and then to an increase in fat mass. Therefore, when calculating the calorie content of the diet, it is also necessary to control the glycemic index of products, which shows the rate of conversion of the product into glucose.

In total, proteins, fats and carbohydrates should provide the following number of calories per day:

• Children under 6 years old - no more than 1900 kcal.
• From 6 to 10 years - 2300 kcal.
• Adolescents (11-17 years old) - 2700 kcal (for girls), 3100 kcal (for boys).
• Men 18-40 years old - an average of 3500 kcal.
• Women 18-40 years old - an average of 2800 kcal.
• Men after 40 years - no more than 3500 kcal, an average of 2700 kcal.
• Women after 40 years - an average of 2500 kcal.
• Pregnant and breastfeeding - up to 3500 kcal.
• Athletes - 3500-5000 kcal.

The number of calories you need per day depends on individual features body and can change over the course of a year or even a week. For example, on days when a person goes in for sports, calorie content can be maximum, but during illness with bed rest it is better to reduce it. Also, calorie content is reduced with a weight loss program and can be as low as 1800 kcal per day.

The benefit of this combination of proteins and carbohydrates is the low concentration of unhealthy fats and the presence of unique vitamins. In addition, this is an opportunity to get the protein necessary for the body for those who prefer vegetarianism. Among the most popular foods containing proteins and carbohydrates are:

• Asparagus (contains 3.2 g of protein per 100 g).
• Cauliflower(contains 2.3 g of protein per 100 g).
• Spinach (4.5 g of protein per 100 g).
• Broccoli (5.8 g per 100 g).
• Beans (3.1 g per 100 g). Legumes should be used with caution for those who have problems with the digestive tract, as these products can cause bloating, flatulence, and more.
• Oats (6 g per 100 g). Oatmeal improves bowel function and, in comparison with other cereals, is a product with a low glycemic index.
• Celery stalk (1.5 g per 100 g).
• Peanuts (26 g of protein per 100 g), almonds (20 g per 100 g). The product should be consumed with caution by people prone to allergies. It is also necessary to take into account that in the composition, along with carbohydrates, vegetable fats are present in large quantities. They do less harm when losing weight than animal fats, but still significantly increase the total calorie content.
• Dried fruits (average about 3 g per 100 g). Prunes, dried apricots, and even dried bananas can be sources of protein. However, keep in mind that carbohydrates in foods are fast, which means they can lead to spikes in blood sugar.

Just like there are carbohydrate foods that contain a high percentage of protein, there are those that combine fats and carbohydrates. Vegetable fats (unsaturated fatty acid) are good for the body, they help reduce "bad" cholesterol and increase the level of "good". Thus preventing cardiovascular diseases. Also, the combination of fats and carbohydrates has a beneficial effect on the condition of the skin, makes it more elastic, but does not cause oily sheen. Unsaturated fatty acids have antioxidant and anti-inflammatory properties and can lower blood pressure.

Among the most popular foods containing fats and carbohydrates are:

• walnuts,
• almond,
• peanut,
• cashew,
• avocado,
• sesame and sunflower seeds.

Such products must be introduced into the diet, but in small quantities. In addition, in order for the fats in them to remain healthy, they should be consumed raw.

Composition of carbohydrates

All carbohydrates are made up of simple structural units called saccharides. They are converted into glucose - the necessary energy for the body to work. Depending on how many such structural units a carbohydrate contains, it is customary to distinguish several groups:

• The simplest carbohydrates (monosaccharides) are those that contain only one saccharide. Actually, glucose itself, circulating in human blood, is also a single-component carbohydrate.
• Simple carbohydrates (disaccharides) contain two units and in the body must undergo a minimal process of decomposition into elements that cells can absorb. These include sucrose, lactose, maltose.
• Complex carbohydrates (oligosaccharides, polysaccharides) consist of 3 or more units. In order to assimilate them, the body must first decompose them into their component parts, which can take time and require energy costs.

The division into simple and complex carbohydrates (simple carbohydrates are extremely rare in the diet in pure form) - the basis for understanding which products from this group are useful or harmful to the body. Among proteins, fats and carbohydrates, it is the latter that is the most extensive and heterogeneous category. And their inclusion in the diet must necessarily take into account which group they belong to - they are complex or simple carbohydrates.

Glycemic index

The glycemic index (GI) is a conventional unit that shows the composition of carbohydrates, or rather, how quickly they break down into constituent particles and, accordingly, increase blood sugar levels. All foods are on a scale from 100 to 0, where 100 is the simplest carbohydrate, glucose. The system was introduced in 1981, before that it was customary to divide all saccharides into simple and complex.

The glycemic index is one of the key values ​​of food value. It is important for people who are watching their weight, those who are losing weight, as well as patients with various diseases of carbohydrate metabolism.

The glycemic index is divided into three categories:

• Low GI - from 10 to 40.
• Medium - from 40 to 70.
• High - from 70 to 100.

During a diet for weight loss, it is necessary to choose foods with a GI below 50. With a normal diet, foods with a low and medium glycemic index should become the basis of the diet.

People with diabetes should be especially careful about GI values, since carbohydrates with high rates dramatically increase blood sugar levels. And this can lead to a deterioration in the condition, hyperglycemia. Therefore, diabetics need to completely eliminate carbohydrates with a value above 70, and minimize meals with an average glycemic index.

Disaccharides are usually called simple carbohydrates - substances consisting of two structural units. These include fructose, lactose, sucrose. Products belonging to this group have a glycemic index above 70. Nutritionists, gastroenterologists and endocrinologists advise to reduce the consumption of such products. Recommendations are related to how exactly these carbohydrates affect blood glucose levels.

Once in the digestive tract, they need very little time to break down into simple units - monosaccharides (glucose). Therefore, such carbohydrates in the body lead to jump Sahara. In response to a sharp increase in glucose, the pancreas reacts, which produces the hormone insulin, which regulates blood sugar and delivers glucose to cells. High insulin levels can quickly compensate for the amount of glucose and even lead to its reduced level. A person feels such jumps very well - through a short time after eating a meal with a predominance of simple carbohydrates, fatigue (low energy levels) may be felt, as well as hunger (blood glucose levels need to be increased again).

A constant diet with a predominance of such products can lead to the fact that carbohydrates in the body will lead to serious disorders of health and metabolic processes.

• Constantly elevated insulin levels sooner or later lead to the development of cell resistance (immunity) to this hormone. Such failures are the first stage of type 2 diabetes.
• Surges in blood sugar can affect the health of the cardiovascular system. In particular, exactly a large number of carbohydrates in this category can lead to atherosclerosis.
• The constant production of excessive amounts of insulin leads to wear and tear of the pancreas, the development of various diseases of the organ is possible.
• fast promotion and the subsequent decrease in blood glucose causes a feeling of hunger - a person begins to overeat. And this leads to obesity.

Tables of carbohydrate products can be found below.

Complex carbohydrates

The composition of complex carbohydrates can include from 2 to 10 structural units (oligosaccharides) and even up to thousands of monosaccharides (polysaccharides). Examples of such complex carbohydrates are starch and cellulose. Unlike those described above simple substances polysaccharides are healthy and are recommended by nutritionists as the basis of nutrition.

This is due to the same mechanism of converting them into glucose. In order to extract the sugar necessary for energy from such products, the human body must first decompose them into components. This takes a certain amount of time. Therefore, such substances are sometimes called slow carbohydrates. After a meal containing this type of carbohydrate, blood glucose rises slowly as it is released from complex chains. There are several advantages to this type of energy production:

• There is no excessive load on the pancreas, insulin is produced slowly, does not enter the blood in excess. This, in turn, protects the body from wear and tear, and also prevents the development of insulin resistance.
• Since energy is released gradually, a person does not short periods excessive activity, replaced by a depressed state. After eating, you can stay alert for a long time.
• Maintaining a sufficient level of glucose for a long time leads to a feeling of fullness, which can last for several hours. This in turn prevents overeating.
• A certain amount of energy is always expended on the breakdown of such carbohydrates in the body. As a result, the amount of calories consumed per day increases. Some carbohydrates with a glycemic index below 15 may require more energy than they themselves supply. Such products are very useful during a weight loss diet. However, for a complete diet they are not enough.

Fiber also belongs to complex carbohydrates, while in its structure it is such a complex polysaccharide that it can only be partially digested by the human body. Along with other forms of slow carbohydrates, it is found in many medium and low glycemic foods. The value of fiber is not so much in getting energy as in other functions. For example, it improves digestion, with proper consumption it helps to cleanse the intestines, normalize peristalsis.

The carbohydrates necessary for a person are precisely polysaccharides, but disaccharides should be reduced to a minimum or completely removed from the diet.

Carbohydrate metabolism is the basis of the processes taking place in the body, since without it it is impossible to properly ensure the metabolism of fats and proteins. Correct metabolic processes associated with many factors. In particular, enzymes affect the breakdown of carbohydrates, and if they are insufficient, diseases can develop. The susceptibility of cells to glucose is also important, because if the cells cannot absorb it, this also leads to serious disruption of the body.

There are congenital diseases of carbohydrate metabolism or such disorders that develop as a result of pathologies. However, many metabolic problems and their consequences are associated with in the wrong way life, in which the amount of carbohydrates in the diet is overestimated.

Symptoms of deficiency and excess of carbohydrates

Excess and lack of carbohydrates in the body are manifested various symptoms, which depend on how adequately carbohydrate metabolism works. So, with normal absorption of glucose by cells, its excess will be manifested by the following signs:

• A sharp increase in blood sugar after eating. Its level drops in an hour and a half.
• High insulin levels.
• Increase in body weight. Fat depots are the first to react - on the waist, abdomen, hips.

In the event that glucose is absorbed with violations, an excess of carbohydrates will manifest itself differently:

• Constant feeling of hunger.
• There may be weight loss with a normal diet.
• Thirst.
• Fatigue.
• High blood sugar (above 5.5 mmol/l on an empty stomach).

When a person restricts the amount of carbohydrates, the body may react with the following symptoms:

• Fatigue, lethargy.
• Vertigo.
• Sharp weight loss.
• Irritability, nervousness.
• Feeling of hunger and thirst.
• There may be pain in the liver.

These symptoms may appear if long time the amount of carbohydrates is less than 50% of calories from the total daily diet.

Conscious restriction of carbohydrates in the daily diet can lead to serious metabolic disorders. First of all, we are talking about such diseases:

• Liver diseases.

A chronic decrease in glycogen stores in the liver can provoke the degeneration of organ tissues and disruption of its functions.

• acidotic crisis.

In the event that the body is forced to constantly extract energy from fat reserves, and not from carbohydrates supplied with food, intoxication with lipid breakdown products may develop. The condition is dangerous because it can end in a coma.

• Diseases of the kidneys.

When removing the breakdown products of fats, the kidneys suffer the most. May occur kidney failure, chronic pyelonephritis.

• Hypoglycemic coma.

In case of metabolic disorders associated with a lack of carbohydrates, a person may develop a state of hypoglycemia - low sugar in blood. In some cases, it leads to coma even in a healthy person.

• Avitaminosis.

The composition of carbohydrates (products) includes not only sugars, but also various essential vitamins. Particularly the B vitamins.

• Problems with digestive tract especially peptic ulcer disease.

The general condition of a person also changes significantly. For example, doctors have proven the connection between the deterioration of the emotional background and low level blood sugar. Irritability, tearfulness and even aggressiveness are characteristic features hypoglycemia in diabetic patients. With a conscious reduction in carbohydrate intake per day, such mental disorders are also observed quite often.

Prolonged restriction of carbohydrates in the diet can lead to irreversible changes metabolism. For example, run various mechanisms poor digestibility of glucose - insulin resistance, the disappearance of amylolytic enzymes. In the future, even if a person returns to a normal diet, health may not be restored. And metabolic disorders will require serious treatment.

There are also congenital pathologies glucose uptake - in this case, even with sufficient nutrition, symptoms of a carbohydrate deficiency will be observed. First of all, it can be fermentopathy (lack of enzymes), which will result in the inability to break down polysaccharides into simple carbohydrates that can be used by cells.

Type 1 diabetes mellitus develops as a result of pathologies in the pancreas. The body stops producing insulin, which means that the glucose that enters the blood simply cannot enter the cells. In this case, the carbohydrates necessary for a person are simply not used by the body. The function of the pancreas is not restored, the patient is prescribed inulin injections for life. Often diabetes manifests itself in childhood. characteristic symptoms are:

• sharp weight loss;
• constant feeling hunger that does not go away after eating;
• thirst;
• frequent urination;
• fatigue, drowsiness, depression.

Glycogenosis, an abnormal accumulation of glycogen in organs, can also appear in early childhood. This disease is associated with a violation of metabolic processes and a lack of special enzymes that help release this polysaccharide. Since glycogen is a reserve of energy in case of a decrease in blood glucose, the body experiences carbohydrate starvation during illness. The disease is fatal. Death occurs due to hypoglycemia or kidney and liver failure.

Diseases caused by excess carbohydrates

If carbohydrates make up more than 70% of the total diet per day, and besides, these are mainly disaccharides, a person is at risk for a number of diseases. First of all, it is obesity. The use of fast carbohydrates leads to overeating, increased production of insulin, excessive accumulation of glycogen. And these are all key factors in the formation of fat mass. It has been proven that it is carbohydrates that lead to obesity faster than the consumption of fatty foods.

Obesity is diagnosed according to the value of the body mass index. According to a simplified formula, its value is calculated as follows: BMI \u003d body weight / (height in meters) 2. Normally, the indicator should be 18.5–25.

• 25-30 - overweight.
• 30-35 - 1st stage of obesity.
• 35-40 - 2nd stage of obesity.
• More than 40 - the third stage (morbid obesity).

Obesity shortens life expectancy various diseases internal organs, bones, joints. violated hormonal background resulting in infertility, symptoms premature aging. Most frequent consequences obesity:

• Cardiovascular disease, hypertension, increased risk of stroke and heart attack.
• Diseases of the liver and kidneys, cholelithiasis.
• Inflammation in the internal organs - gastritis, pancreatitis.
• Arthritis.
• Diseases of the respiratory system.
• Increased Risk development inflammatory processes, fungal infections.

One of the most dangerous consequences increased amount carbohydrates in the diet is type 2 diabetes. Unlike the disease of the first type, it develops with age and is associated not so much with hereditary factor how much with the wrong lifestyle. Type 2 diabetes is diagnosed in people with insulin resistance - resistance to insulin. Insulin is responsible for transporting glucose to the cells, and if it doesn't do its job, the sugar stays in the blood. Developing pathological condition precisely under the influence of excess carbohydrates in the diet, which lead to jumps in glucose and the release of large amounts of insulin into the blood.

On the early stages Type 2 diabetes can be compensated solely by diet, but if the disease is not detected in time and the diet is not changed, then the condition may worsen. The patient will need special medications, and in extreme stages, insulin injections, just like type 1 diabetics.

Carbohydrates in foods may be contained in greater or lesser quantities. These are organic substances, which means that they should be looked for in products of plant origin. In some cases, fats and carbohydrates are present in plants in almost equal parts - these are, first of all, nuts. Proteins and carbohydrates can also be combined - legumes, greens and more. Fresh vegetables and fruits according to the content of additional useful substances is always richer, but processed (for example, sugar) can be pure saccharide.

How many carbohydrates are contained in a particular cooked dish depends on how the components of plant and animal origin are combined in it.

However, the most relevant for proper nutrition is the glycemic index of foods. Therefore, our carbohydrate tables will help you understand exactly this parameter.

Vegetables are the main source of slow carbohydrates, most of them have a low GI. However, this applies only to fresh products and greens. When cooked, many vegetables go into the category of fast carbohydrates.

The following foods have a high glycemic index:

• Fried potatoes, baked - 95.
• Celery root (cooked) - 85.
• Boiled carrots - 85.
• Mashed potatoes – 80.
• Pumpkin - 75.

Carbohydrates - a list of vegetables with an average glycemic index:

• Jacket potatoes - 65.
• Beets - 65.

Low GI is most suitable for diets and the basis of a healthy diet. What foods contain these carbohydrates:

• Raw celery (root) - 35.
• Tomatoes - 30.
• Carrots - 30.
• Garlic - 30.
• Eggplant - 20.
• Asparagus - 15.
• Broccoli - 15.
• Celery (stalks) - 15.
• Brussels sprouts – 15.
• Spinach - 15.
• Ginger - 15.
• Cauliflower - 15.
• Cucumber - 15.
• Bulgarian pepper - 15.
• Rhubarb - 15.
• Avocado - 10.
• Salad - 10.
• Parsley, basil, oregano - 5.

Most fresh vegetables are ideal for the basis of a daily diet, in addition to healthy carbohydrates, they contain a large amount of vitamins and minerals. They are also rich in fiber, which helps the intestines work better.

Some diets involve the exclusion of fruits from the diet. This is due to the fact that, unlike most fresh vegetables, the glycemic index of these products is higher. However, it is still not worth giving up seasonal fruits, because they carry a supply of vitamins, which is difficult to compensate for with other dishes.

Carbohydrates - high GI fruit list:

• Watermelon - 75.
• Raisins (blue and white) - 70.
• Dates - 70.

Table of carbohydrates in fruits with an average glycemic index:

• Melon - 60.
• Banana and baby bananas - 60.
• Mango - 50.
• Persimmon - 50.
• Kiwi - 50.
• Coconut - 45.
• Pineapples - 45.
• Grapes - 45.
• Dried figs - 40.
• Prunes - 40.

The following foods have a low glycemic index:

• Oranges - 35.
• Quince - 35.
• Pomegranate - 35.
• Nectarine - 35.
• Apple - 35.
• Plum - 35.
• Dried apricots - 35.
• Grapefruit - 30.
• Pears - 30.
• Red currant - 25.
• Cherry - 25.
• Raspberry - 25.
• Blueberries - 25.
• Lemons - 20.
• Black currant - 15.

Fruits are good for healthy snacks. However, you need to eat such carbohydrates in their raw form, without additives. For example, even a small pinch of sugar can dramatically change the glycemic index of a dish. The same applies to fruit salads with the addition of whipped cream, chocolate and other fillings. In this case useful to man carbohydrates will be spoiled.

Porridges themselves are classified as foods with a high glycemic index. However, cereals are a source of vitamins, fiber and essential vegetable proteins. In addition, most of them are easily absorbed by the body. And this means that they should not be completely excluded from the diet, especially for people with gastrointestinal diseases.

Carbohydrates - a list of high GI grains:

• Rice flour - 95.
• Processed glutinous rice - 90.
• Popcorn - 85.
• Millet, millet - 70.
• Corn grits – 70.
• White rice - 70.

Average glycemic index:

• Barley - 60.
• Muesli (no added sugar) - 50.
• Brown rice - 50.
• Basmati - 45.
• Oatmeal - 40.
• Buckwheat - 40.

The index is prescribed for cereals cooked in water, without added sugar. In the event that milk sweetened porridge is prepared, its GI can reach 100.

Carbohydrate content in other foods

A high content of carbohydrates is also noted in legumes, mushrooms, nuts. All of these foods are often classified as fats or proteins, but their glycemic index should also be considered. Most of these products fall into the low GI category, so they can be used as an element of diet food. Such dishes are used with caution only if there are diseases of the gastrointestinal tract.

Here is a list of foods that contain healthy carbohydrates:

• Green peas - 35.
• Canned beans - 40.
• Green beans - 30.
• Lentils - 30.
• Champignons - 15.
• Peanuts - 15.
• Almonds - 15.

Most dangerous to health and maintenance normal weight cooked meals, carbohydrate products that have undergone thermal or other processing, baked goods, etc. The table of carbohydrates in this case is mainly high GI foods:

• Sugar - 100.
• White bread 1 grade - 85.
• Donuts - 75.
• Chips - 75.
• Milk chocolate - 70.
• Noodles (except durum wheat pasta) - 70.
• Brown sugar - 70.
• Cola and other sweet carbonated drinks - 70.

Carbohydrates - a list of foods with an average glycemic index:

• Rice noodles - 65.
• Rye bread - 65.
• Marmalade - 65.
• Honey - 60.
• Creamy ice cream - 60.
• Ketchup - 55.
• Sushi - 55.
• Coconut milk - 40.

The only confectionery sweet with a low glycemic index is dark chocolate - 25. However, it must be at least 70% and made from cocoa butter and cocoa beans, without the addition of palm oil.

Carbohydrates in foods can be the main source of excess weight, and can help you lose weight. It should be borne in mind that any healthy diet involves predominantly carbohydrate foods - vegetables, fruits, berries, and so on. But low-carbohydrate diets can be harmful to health, disrupt metabolism. So necessary for a person Carbohydrates should not be removed from the diet either in the process of losing weight or during intensive sports.

Carbohydrates and Diet

How many carbs should you eat on a diet? In some cases, when diet food a short-term reduction of such foods to 20% of the total amount of food per day may be recommended. However, such changes must be authorized by a doctor and only take place under the supervision of a nutritionist. Self-prescribed low-carbohydrate diets can lead to grave consequences for good health:

• Poisoning by the breakdown products of fats.

If the body does not enter enough carbohydrates, metabolic processes change - adipose tissue is used for energy. With intensive use of lipids, their decay products may not have time to be excreted from the body. As a result, the kidneys and liver will be seriously affected.

• Slowdown of metabolism.

The cessation of glucose intake from carbohydrates rebuilds the body - it begins to extract energy from existing reserves. However, at the same time, such changes are forced and are perceived various systems as a danger signal. As a result, the body can go into survival mode - slow down metabolic processes, adjust to the accumulation of reserves. It is with this that rapid weight gain is associated after strict diets. Since the return to normal mode Nutrition is carried out when the body is already accustomed to using fewer calories per day. As a result, all the excess quickly passes into fat cells.

• Avitaminosis.

Even if from excess weight will be able to get rid of, a low-carb diet will affect the condition of hair, nails and skin. Immunity may also decrease, acute respiratory diseases exacerbate chronic diseases.

Therefore, when dieting for weight loss, you can reduce carbohydrates only on the recommendation of a doctor. If weight control is carried out independently, then changes in the diet should be different:

• Focus on slow carbohydrates, exclusion of fast ones.

This will help keep glucose levels under control, rationally use glycogen stores and gradually connect the use of fats. In addition, this will help increase the number of calories burned per day, because the breakdown of complex carbohydrates itself requires energy costs.

• Frequent smaller meals will also help maintain a constant blood sugar level and not exceed the amount of carbohydrates eaten at a time.

This is important because the energy stored in the liver in the form of glycogen has a limited amount. If a person eats a large portion, the amount of glucose can be exceeded - it will not only be deposited in the form of glycogen, but will also provoke the growth of adipose tissue. Fractional nutrition avoids such a risk.

A person needs carbohydrates, and for athletes, the need for them may even increase. Since the body needs an increased level of energy during training, the glucose received shortly is quickly wasted. That is why the calorie content of the daily diet of athletes can reach up to 4000–5000 kcal without compromising weight. At the same time, it must be remembered that physical activity can affect the work of some organs, in particular, the heart. And in the event that the diet consists of fast carbohydrates that cause sugar surges, the likelihood of diseases of the cardiovascular system increases. At the same time, a person can intensively consume energy received from simple carbohydrates, and their use will not affect weight. However, it should be remembered that the danger of such products is not only in the risk of obesity - they provoke atherosclerosis, type 2 diabetes, and can affect the hormonal background.

If a person goes in for sports unprofessionally, and to maintain shape or reduce body weight, the following aspects should be considered:

• The duration of the lessons is at least 30 minutes.

During training, the body begins to actively use the glycogen accumulated in the liver, and only when its reserves are spent, it switches to body fat. This happens approximately 25-30 minutes after the start exercise. If the workout ends earlier, the reduction in fat mass may not occur.

• Recommended after training protein food for muscle recovery.

• Before training, the level of carbohydrates consumed should be sufficient.

How many carbohydrates should be? The same amount as with normal nutrition - up to 70% of the total diet. Combine low carb diets with physical activity contraindicated, since the body can begin to use not only fat, but also muscle tissue. Including weaken the heart muscle.

Slow carbohydrates (list of acceptable dishes)

To maintain health and optimal weight in daily nutrition carbohydrates with a low glycemic index should prevail. Their consumption can be unlimited, especially for foods with a GI below 20. These include fresh vegetables, some fruits and berries.

Slow carbohydrates can be consumed throughout the day.

• Fresh salads with a little addition vegetable oil will be a good addition to meat and fish dishes or cheeses.

It is especially good to replace them with a side dish in the evening meal. Then vegetables can be combined with cottage cheese.

• Fruits and berries are suitable for snacking.

Juices are best used without added sugar.

• When losing weight, side dishes from cereals are replaced with stewed beans or mushrooms.

Moreover, due to the high content in these products vegetable protein they can be supplemented with fresh vegetables rather than meat or fish.

• Dried fruits can also be introduced into the diet, but in small quantities.

They are useful high in vitamins and minerals.

Foods with a high glycemic index must be completely eliminated from the diet if a person seeks to reduce weight. They are completely contraindicated in people with carbohydrate metabolism disorders - type 1 and type 2 diabetes.

At healthy eating you can also exclude a number of fast carbohydrates, since they do not carry nutritional value or essential substances:

• Bread and bakery products.
• Soft wheat noodles.
• Confectionery.
• Sugar (including brown)

However, some simple carbohydrate foods still need to be introduced into the diet because they have a high nutritional value:

• Pumpkin.
• Beet.
• Dried fruits (dates, raisins).
• Some fruits are watermelon, banana, melon.
• Kashi - rice, corn millet, etc.

Such carbohydrates can be excluded from the diet only during the normalization of weight, and later returned to the menu.

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 of proper nutrition and 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 carbohydrate intake, 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 participate in the processes of photosynthesis, during which carbohydrates are formed, but carbohydrates are also found in small amounts 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 in this case 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 (for supplying cells with energy, the work of the 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 eating dairy products when losing weight should be in very limited quantities, 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 absorption 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 (milk AI - 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 love pineapples very much 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 the 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!

Carbohydrates, which belong to the class of polyhydric alcohols, play an important role in human nutrition. They must be present in the diet of everyone, since it is these substances that fill the need for energy by 50 - 60%.

The value of carbohydrates for the body is extremely important, but do not forget that they are simple and complex. And if the first ones are mostly useful, then with the second ones you should be extremely careful.

The role of carbohydrates in human life

The value of carbohydrates lies in several functions that help men and women lead a normal life. The main of these functions are:

1. Energy. Due to the oxidation of the components, energy is released, which the body then uses to meet its needs. The value of carbohydrates in the diet is extremely important, because they give strength for the whole day.
2. Hydroosmotic. The value of carbohydrates in nutrition is very high, because it is thanks to them that magnesium, calcium ions, as well as water molecules are retained in the intercellular substance of a person.
3. Structural. Some of these substances are part of the connective tissues. And besides, together with proteins they are able to form enzymes, hormones and other compounds in the body.
4. Protective. The value of carbohydrates for the body is very important, because. some of them provide the strength of the walls of blood vessels, others are part of the lubricant that covers the human joints rubbing against each other, and others are present in the structure of the mucous membranes.
5. Cofactor. Certain types of substances in question are involved in the formation of enzymes responsible for blood clotting, and are also part of its plasma.

Thus, it is very difficult to overestimate the importance of carbohydrates in human life - men and women simply cannot do without them. However, in order for substances to be well absorbed, they must be taken in well-defined quantities.

Calculation of the norm of carbohydrates

The value of carbohydrates in human life is so high that it is almost impossible to live without them, so you need to know your consumption rate. As mentioned above, substances in this category can be simple and complex. The second group includes mainly various sugars. They are not useful, but in large quantities and are harmful to humans.

Therefore, try to ensure that the amount of sugar in your diet does not exceed 10% of its total calorie content. An exception can be made for themselves only by people engaged in heavy physical labor.

However, the consumption of simple carbohydrates should also be regulated. Remember that there are certain norms that every person must adhere to, regardless of whether he plays sports or not.

In particular, it is believed that young people should eat 5 g of carbohydrates per 1 kg of their body weight daily. And if a man or woman is involved in sports or hard physical labor, this value can be increased to 8 g.

It is undesirable to exceed the amount of carbohydrates, but it should not be reduced either. Indeed, otherwise, the body begins the breakdown of fats and proteins, which can, in the end, lead to intoxication. Therefore, if for some reason you want to switch to a low-carb diet, first consult your doctor.

The biological significance of carbohydrates for humans is very important, but in moderation. Reduce the amount of sugar and fiber in your diet gradually so as not to injure your body and help it get used to the new metabolism.