What is the difference between simple carbohydrates from complex, what is the rate of their consumption and why carbohydrates with a high glycemic index lead to a set of excess weight?
- What are carbohydrates?
Carbohydrates are the name of a group of simple and complex sugars contained in food and serving as the main source of energy in most people's diets. Natural natural carbohydrates are formed exclusively in plants and exclusively in the process of photosynthesis (irradiation with sunlight).
Simple carbohydrates are called carbohydrates, consisting of 1-3 structural elements (fructose, glucose) and therefore easily assimilated by the body. Complex carbohydrates (starches) consist of tens and hundreds of elements, they are digested in the stomach much longer and give up their energy gradually.
- Why are simple carbohydrates dangerous?
Getting into the stomach, simple (or fast) carbohydrates after a few minutes are digested, digested and become sugar in the blood. However, a high level of sugar in the blood is dangerous both for the brain and for various organs, so the body tries to neutralize this increase as quickly as possible.
The simplest method of utilizing excess sugar in the blood is to transfer it to fat stores. At the same time, sharp fluctuations in the level of sugar lead to the appearance of hunger and the desire to once again eat sweet. There is a vicious circle - a person gets fat from sweet, but can not refuse it.
- What are complex carbohydrates?
Complex carbohydrates are, in fact, very large chains of sugars containing hundreds or even thousands of elements. Complex carbohydrates include starch and cellulose (dietary fiber). In this case, the fiber is so complex that it is practically not digested by humans.
The main advantage of complex carbohydrates is that due to their structure, they require time for digestion and assimilation - this ensures a smooth and even increase in blood sugar levels. It is complex carbohydrates that are considered useful and permissible in a healthy diet.
- Glycemic index
The simpler the composition of the carbohydrate and the less saccharides it contains, the faster it is digested and enters the blood, raising the sugar level. Complex vegetable carbohydrates (a mixture of starch and fiber), consisting of hundreds of bound structural elements, are digested much more slowly.
The rate of assimilation of carbohydrate is associated with its glycemic index (GI). Carbohydrates with a low glycemic index (for example, cereals) are digested slowly, causing a smooth increase in blood sugar, and carbohydrates with high GI (table sugar, white flour) give their energy as quickly as possible.
- Which carbohydrates are full and which are useful?
The most useful for health (and for the figure) are complex carbohydrates of vegetables and other plants that have undergone a moderate heat treatment. Then come various cereals, whole grains and fruits containing a variety of dietary fiber and having an average glycemic index.
Grains completely cleaned from the shell (white rice, white flour and various products from them) are neutral, but their excessive consumption can lead to weight gain. In this case, simple carbohydrates (including fruit juices) should be maximally limited in a healthy diet.
- Rate of carbohydrate intake
The opinion that carbohydrates are full and should be minimized is based on a misunderstanding of the glycemic index of simple and complex carbohydrates. In fact, carbohydrates should form the main part of a person's diet - from 50 to 80% of the total caloric value (250-400 g per day).
At the same time, it should be noted that in strength training, the body's need for carbohydrates is significantly increased. Moderate training requires at least 5 g of carbohydrates per kg of body weight (350 g for a man weighing 70 kg), and training for muscle growth - up to 7-8 g per kg of weight (500 g for a man weighing 70 kg).
- Do I need to reduce carbohydrates for weight loss?
There are many diets that promise rapid weight loss by eliminating carbohydrates from the diet - for example, a protein diet or a non-carbohydrate keto diet. Despite the fact that in the short term they can be effective for weight loss, these diets are harmful to health.
The total rejection of products containing carbohydrates will deprive the body of most vitamins and minerals, which can lead to an exacerbation of chronic diseases and the development of new ones. It is important to remember that weight loss on protein diets is impossible without dire consequences for health (3).
Carbohydrates are the main source of energy for humans. It is necessary to share the negative impact on health and a set of excess weight from excessive consumption of carbohydrates with high GI (sweets, sugar, white flour) and the use of complex plant carbohydrates and fiber.