Carbohydrates are the main supplier of energy and nutrients to the human body. They stimulate the brain and are necessary for the formation of enzymes, amino acids, nucleic acids, immunoglobulins. Carbohydrates are divided into 2 groups: simple and complex.
Simple carbohydrates are called monosaccharides or disaccharides. They have a simple chemical formula, are quickly absorbed by the body and literally in a few minutes increase the blood sugar content. Digestible carbohydrates include: glucose - grape sugar, fructose - fruit sugar, sucrose - food sugar, lactose - milk sugar, maltose - malt sugar.
Simple carbohydrates do not have high nutritional value; on the contrary, they make you feel hungry and want to eat something sweet. They are found in large quantities in sweets, syrups, soda, white bread and confectionery. Fruits are also included in the group of fast carbohydrates, but in addition to natural sugar, they contain fiber, which slightly slows down the absorption of fructose.
Complex carbohydrates (polysaccharides, starches) are long chains of glucose molecules that are slowly broken down in the intestines and only then raise blood sugar levels. After consuming starches, a surge of energy is felt, and the feeling of satiety remains for a long time. Complex carbohydrates are found in whole grains, legumes, vegetables, fruits, durum wheat pasta, oatmeal, and brown rice.
Simple carbohydrates cause a sharp rise in blood sugar, while complex carbohydrates are more aimed at supplying the body with nutrients. In addition, mono- and disaccharides can create an excess of glucose, which is converted into fat under the influence of insulin. If this happens regularly, a person may have metabolic disorders and, as a result, a metabolic syndrome occurs, which is characterized by overweight, high blood pressure, high blood sugar levels and leads to diseases of the cardiovascular system and diabetes mellitus.
Unlike simple carbohydrates, complex carbohydrates do not pose such a danger. They contain the amount of sugar necessary for the normal functioning of the body and prevent excess fat from building up. Therefore, in order to maintain a correct and stable metabolism, complex carbohydrates in the diet should prevail over simple ones.
In addition, there is a group of indigestible carbohydrates, which include cellulose and pectins. Cellulose is part of the coarse dietary fiber, which ensures normal digestion. Their lack leads to obesity, cholelithiasis, diseases of the gastrointestinal tract, etc. Cellulose normalizes the activity of beneficial intestinal microflora, and pectin has the ability to suppress putrefactive bacteria and remove bile acids. Together, these indigestible carbohydrates contribute to the elimination of cholesterol from the body.
