1 what are carbohydrates. Carbohydrates

For normal functioning of the body, energy is required, which a person receives through carbohydrates and fats. The more active a person is, the more energy he expends.

For example, an athlete, due to intense physical activity, needs more of them than the average person.

Where are carbohydrates found and what do they consist of?

A little less in rye and wheat bread, beans, chocolate, and cakes.

With minimal heat treatment, such as cooking lightly cooked porridge or baking bread from whole grains, carbohydrates retain their beneficial properties.

Carbohydrates contain carbon, oxygen and hydrogen. Eating large amounts of them, from which glucose is formed, leads to the formation of fat.

Burning fuel by the body leads to the opposite process: fat is converted into glucose.

Types of carbohydrates

They are divided into simple (monosaccharides, disaccharides) and complex (polysaccharides).

Simple carbohydrates

Monosaccharides (glucose, fructose, ribose, galactose, deoxyribose) are not broken down in water: Monosaccharides are a source of energy for all processes inside the cell. Glucose and fructose are found in sweet vegetables, fruits, and honey.

• Glucose quickly absorbed by the body and enters the cells through the blood, turning into glycogen. It is easily absorbed with the help of insulin and is the main source of oxidation.

• Fructose It is found less frequently, but also oxidizes quickly and is absorbed more slowly. Fructose is transformed into glucose without the help of insulin. Indicated for patients with diabetes, as it loads the pancreas in a more gentle manner than sugar.

• Galactose contained in lactose. In the body, part of it is converted into glucose, the other part is involved in the process of building hemicellulose.

Disaccharides- compounds of molecules of several monosaccharides: sucrose, lactose, maltose.

• Sucrose is the main source of sugar. In the body it decomposes into many monosaccharides. This refers to sucrose found in beet and cane juice. The sugar we consume has a more complex process of absorption.

• Lactose or milk sugar is found in milk and dairy products. It is important for childhood, when milk is the main food product. Milk intolerance occurs when the lactose enzyme, which breaks it down to form glucose and galactose, is reduced or reduced to zero.

• Maltose or malt sugar is formed as a result of the breakdown of starch and glycogen. Maltose is found in malt, honey, beer, sprouted grains and molasses.

Complex carbohydrates

Complex carbohydrates are beneficial for your health and figure. This occurs due to their slow breakdown in the body, due to which insulin levels remain normal. Complex carbohydrates include:

Polysaccharides - polymers consisting of many monosaccharides (starch, glycogen, cellulose); poorly soluble in water.

Starch is the main polysaccharide that is digested by the body. 80% of all carbohydrates consumed are starch. It comes through plant products: cereals, flour, bread.

Buckwheat is especially rich in starch (60%), the least of it is found in oatmeal (oatmeal, oatmeal). Starch is contained in pasta - 68%, in legumes - 40%.

Leguminous products are those that contain starch: peas, lentils, beans. Soy contains only 3.5% starch.

But there is a lot of it in potatoes (up to 18%), which is why nutritionists do not classify potatoes as vegetables, but equate them with cereals and legumes.

Glycogen or animal starch is found in products of animal origin: in liver, in meat. Consists of glucose molecules.

Cellulose- type of fiber; consists of several glucose molecules. It is not digested in the human body.

Functions of carbohydrates

Undoubtedly, our body needs both complex and simple carbohydrates.

When carbohydrates enter the human body with food, some of the amino acids are used as energy material, the rest goes mainly for plastic needs.

The unspent large part is deposited in the liver in the form of glycogen, and a very tiny part is stored in muscle tissue.

We owe carbohydrates the ability to resist infection and eliminate the “stranger” from the body, for example, the mucous membrane of the nose and larynx has the ability to retain dust.
The importance of carbohydrates for humans is extremely important:

• Energy source
• Implementation of plastic functions
• Regulation of the nervous system
• The only source of energy for the brain
• Resists harmful bacteria and germs
• Interchange between cells
• Transmission of signals from cell to cell.

Carbohydrate deficiency in the body

When there is a catastrophic lack of carbohydrates, glycogen reserves in the liver are depleted, which leads to the deposition of fats in the liver cells and the liver functions poorly.

Organs compensate for carbohydrate deficiency with proteins and fats. Fats begin to break down at an increased rate, which leads to disruption of metabolic processes and, consequently, intensive formation of ketones.

Excessive amounts of ketones lead to acidification of the internal microflora and poisoning of brain tissue with possible coma.

Excess carbohydrates in the body

Excess carbohydrates cause increased levels of insulin in the blood, and lead to the formation of fat and disruption of protein metabolism.

When a person decides to eat both lunch and dinner at once in one sitting, the body responds with a sharp jump in glucose production.

It passes from the blood into the tissues through insulin, which promotes the synthesis of fats. There is a rapid conversion of carbohydrates into fat.

Insulin and other hormones regulate carbohydrate metabolism: glucocorticoids, which enhance the synthesis of glucose from amino acids in the liver.

Thanks to this synthesis, the pancreas produces the hormone glucagon. These hormones act opposite to insulin.

Daily carbohydrate intake

The ideal amount of carbohydrate intake is considered to be almost 60% of the calories of the daily diet. 1 gram contains 4 calories. It is believed that a person’s daily need for carbohydrates is 50 g.

Do you need carbohydrates for weight loss?

If you want to lose weight, then you must clearly understand what carbohydrates you need to include in your diet.

The human digestive system is designed to digest not only carbohydrates, but also dietary fiber and nutrients. These foods include fruits, vegetables, grains, legumes, brown rice and whole grains, which form complex carbohydrates.

Processed foods (sugar, white flour baked goods, cereals, etc.) are simple carbohydrates and low in nutrients.

As a result of their consumption, the body receives a large number of unnecessary calories, which cannot be processed all. Their excess turns into fat. In addition, the body develops a deficiency of vitamins, minerals and fiber.

The conclusion from the above suggests itself. Try to include more foods with complex carbohydrates in your diet.

For example, for breakfast, it is better to replace sweet coffee with baked goods with porridge made from whole grains, which can maintain energy throughout the day, benefiting the body.

In this material we will fully understand such information as:

• What are carbohydrates?
• What are the “right” sources of carbohydrates and how to include them in your diet?
• What is the glycemic index?
• How are carbohydrates broken down?
• Do they really turn into fat on the body after processing?

Let's start with theory

Carbohydrates (also called saccharides) are organic compounds of natural origin, which are mostly found in the plant world. They are formed in plants during the process of photosynthesis and are found in almost any plant food. Carbohydrates contain carbon, oxygen and hydrogen. Carbohydrates enter the human body mainly from food (found in cereals, fruits, vegetables, legumes and other products), and are also produced from certain acids and fats.

Carbohydrates are not only the main source of human energy, but also perform a number of other functions:

Of course, if we consider carbohydrates solely from the point of view of building muscle mass, then they act as an accessible source of energy. In general, the body's energy reserves are contained in fat depots (about 80%), protein depots - 18%, and carbohydrates account for only 2%.

Important: carbohydrates accumulate in the human body in combination with water (1g of carbohydrates requires 4g of water). But fat deposits do not require water, so it is easier to accumulate them and then use them as a backup source of energy.

All carbohydrates can be divided into two types (see image): simple (monosaccharides and disaccharides) and complex (oligosaccharides, polysaccharides, fiber).

Monosaccharides (simple carbohydrates)

They contain one sugar group, for example: glucose, fructor, galactose. And now about each in more detail.

Glucose- is the main “fuel” of the human body and supplies energy to the brain. It also takes part in the process of glycogen formation, and for the normal functioning of red blood cells, about 40 g of glucose per day is needed. Together with food, a person consumes about 18g, and the daily dose is 140g (necessary for the proper functioning of the central nervous system).

A natural question arises: where does the body get the necessary amount of glucose for its work? First things first. In the human body, everything is thought out to the smallest detail, and glucose reserves are stored in the form of glycogen compounds. And as soon as the body requires “refueling,” some of the molecules are broken down and used.

The level of glucose in the blood is a relatively constant value and is regulated by a special hormone (insulin). As soon as a person consumes a lot of carbohydrates, and the glucose level rises sharply, insulin takes over, which reduces the amount to the required level. And you don’t have to worry about the portion of carbohydrates you eat; exactly as much as your body requires will enter your bloodstream (due to the work of insulin).

Foods rich in glucose include:

• Grapes - 7.8%;
• Cherries and sweet cherries - 5.5%;
• Raspberries - 3.9%;
• Pumpkin - 2.6%;
• Carrots - 2.5%.

Important: The sweetness of glucose reaches 74 units, and sucrose - 100 units.

Fructose is a naturally occurring sugar found in vegetables and fruits. But it is important to remember that consuming fructose in large quantities not only does not bring benefits, but also causes harm. Huge portions of fructose enter the intestines and cause increased insulin secretion. And if you are not currently engaged in active physical activity, then all glucose is stored in the form of fat deposits. The main sources of fructose are foods such as:

• Grapes and apples;
• Melons and pears;

Fructose is much sweeter than glucose (2.5 times), but despite this, it does not destroy teeth and does not cause caries. Galactose is almost never found in free form, but is most often a component of milk sugar called lactose.

Disaccharides (simple carbohydrates)

Disaccharides always include simple sugars (2 molecules) and one molecule of glucose (sucrose, maltose, lactose). Let's take a closer look at each of them.

Sucrose consists of fructose and glucose molecules. Most often it is found in everyday life in the form of ordinary sugar, which we use during cooking and simply put in tea. So, it is this sugar that is deposited in the layer of subcutaneous fat, so you should not get carried away with the amount consumed, even in tea. The main sources of sucrose are sugar and beets, plums and jam, ice cream and honey.

Maltose is a compound of 2 glucose molecules, which are found in large quantities in products such as beer, molasses, honey, molasses, and any confectionery products. Lactose is mainly found in dairy products, and in the intestines it is broken down and converted into galactose and glucose. The most lactose is found in milk, cottage cheese, and kefir.

Now that we’ve dealt with simple carbohydrates, it’s time to move on to complex ones.

Complex carbohydrates

All complex carbohydrates can be divided into two categories:

• Those that are digestible (starch);
• Those that are not digestible (fiber).

Starch is the main source of carbohydrates, which forms the basis of the nutritional pyramid. Most of it is found in grain crops, legumes and potatoes. The main sources of starch are buckwheat, oatmeal, pearl barley, as well as lentils and peas.

Important: Include baked potatoes in your diet, which are high in potassium and other minerals. This is especially important because during cooking, starch molecules swell and reduce the nutritional value of the product. That is, at first the product may contain 70%, but after cooking there may not even be 20% left.

Fiber plays a very important role in the functioning of the human body. With its help, the functioning of the intestines and the entire gastrointestinal tract as a whole is normalized. It also creates the necessary nutrient medium for the development of important microorganisms in the intestines. The body practically does not digest fiber, but it provides a feeling of quick satiety. Vegetables, fruits and wholemeal bread (which are high in fiber) are used to prevent obesity (as they quickly make you feel full).

Now let's move on to other processes associated with carbohydrates.

How the body stores carbohydrates

The reserves of carbohydrates in the human body are located in the muscles (located 2/3 of the total amount), and the rest is in the liver. The total supply lasts only 12-18 hours. And if reserves are not replenished, the body begins to experience a shortage, and synthesizes the substances it needs from proteins and intermediate metabolic products. As a result, glycogen reserves in the liver can be significantly depleted, which will cause the deposition of fats in its cells.

By mistake, many people who are losing weight, for a more “effective” result, significantly reduce the amount of carbohydrates they consume, hoping that the body will use up fat reserves. In fact, proteins are the first to be consumed, and only then fat deposits. It is important to remember that a large amount of carbohydrates will lead to rapid weight gain only if they enter the body in large portions (and they must also be quickly digested).

Carbohydrate metabolism

Carbohydrate metabolism depends on how much glucose is in the circulatory system and is divided into three types of processes:

• Glycolysis - glucose is broken down, as well as other sugars, after which the required amount of energy is produced;
• Glycogenesis - glycogen and glucose are synthesized;
• Glyconogenesis - the process of breakdown of glycerol, amino acids and lactic acid in the liver and kidneys produces the necessary glucose.

Early in the morning (after waking up), blood glucose reserves drop sharply for a simple reason - lack of replenishment in the form of fruits, vegetables and other foods that contain glucose. The body is also fueled by its own forces, 75% of which is carried out in the process of glycolysis, and 25% occurs in gluconeogenesis. That is, it turns out that the morning time is considered optimal in order to use existing fat reserves as an energy source. And add light cardio exercises to this, and you can get rid of a few extra pounds.

Now we are finally moving on to the practical part of the question, namely: what carbohydrates are good for athletes, and also in what optimal quantities they should be consumed.

Carbohydrates and bodybuilding: who, what, how much

A few words about the glycemic index

When talking about carbohydrates, one cannot help but mention the term “glycemic index” - that is, the rate at which carbohydrates are absorbed. It is an indicator of how quickly a particular product can increase the amount of glucose in the blood. The highest glycemic index is 100 and refers to glucose itself. The body, after consuming food with a high glycemic index, begins to store calories and deposits fat deposits under the skin. So all foods with high GI values ​​are sure companions for rapidly gaining extra pounds.

Products with a low GI index are a source of carbohydrates, which for a long time, constantly and evenly nourishes the body and ensures a systematic flow of glucose into the blood. With their help, you can properly adjust your body to a long-term feeling of satiety, as well as prepare your body for active physical activity in the gym. There are even special tables for foods that indicate the glycemic index (see image).

The body's need for carbohydrates and the right sources

Now the moment has come when we figure out how many carbohydrates we need to consume in grams. It is logical to assume that bodybuilding is a very energy-consuming process. Therefore, if you want the quality of your training not to suffer, you need to provide your body with a sufficient amount of “slow” carbohydrates (about 60-65%).

• Duration of training;
• Load intensity;
• Metabolic rates in the body.

It is important to remember that you do not need to go below the level of 100g per day, and also have 25-30g in reserve, which is fiber.

Remember that an ordinary person consumes about 250-300g of carbohydrates per day. For those who train in the gym with weights, the daily norm increases and reaches 450-550g. But they still need to be used correctly, and at the right time (in the first half of the day). Why do you need to do this? The scheme is simple: in the first half of the day (after sleep), the body accumulates carbohydrates in order to “feed” its body with them (which is necessary for muscle glycogen). The remaining time (after 12 hours) carbohydrates are quietly deposited in the form of fat. So stick to the rule: more in the morning, less in the evening. After training, it is important to adhere to the rules of the protein-carbohydrate window.

Important: protein-carbohydrate window - a short period of time during which the human body becomes able to absorb an increased amount of nutrients (used to restore energy and muscle reserves).

It has already become clear that the body needs to constantly receive nourishment in the form of “correct” carbohydrates. To understand the quantitative values, consider the table below.

The concept of “correct” carbohydrates includes those substances that have high biological value (amount of carbohydrates/100 g of product) and a low glycemic index. These include products such as:

• Baked or boiled potatoes in their skins;
• Various porridges (oatmeal, pearl barley, buckwheat, wheat);
• Bakery products made from wholemeal flour and bran;
• Pasta (from durum wheat);
• Fruits that are low in fructose and glucose (grapefruits, apples, pomelo);
• Vegetables are fibrous and starchy (turnips and carrots, pumpkin and zucchini).

These are the foods that should be included in your diet.

The ideal time to consume carbohydrates

The best time to consume a dose of carbohydrates is:

• Time after morning sleep;
• Before training;
• After training;
• During training.

Moreover, each of the periods is important and among them there is no more or less suitable one. Also in the morning, in addition to healthy and slow carbohydrates, you can eat something sweet (a small amount of fast carbohydrates).

Before you go to training (2-3 hours before), you need to fuel your body with carbohydrates with average glycemic index values. For example, eat pasta or corn/rice porridge. This will provide the necessary energy supply for the muscles and brain.

During classes in the gym, you can use intermediate nutrition, that is, drink drinks containing carbohydrates (200 ml every 20 minutes). This will have double benefits:

• Replenishment of fluid reserves in the body;
• Replenishment of muscle glycogen depot.

After training, it is best to take a saturated protein-carbohydrate shake, and 1-1.5 hours after completing the training, eat a hearty meal. Buckwheat or pearl barley porridge or potatoes are best suited for this.

Now is the time to talk about the role carbohydrates play in the muscle building process.

Do Carbohydrates Help You Build Muscle?

It is generally accepted that only proteins are the building material for muscles and only they need to be consumed in order to build muscle mass. In fact, this is not entirely true. Moreover, carbohydrates not only help in building muscle, they can help you lose extra pounds. But all this is possible only if they are consumed correctly.

Important: In order for 0.5 kg of muscle to appear in the body, you need to burn 2500 calories. Naturally, proteins cannot provide such an amount, so carbohydrates come to the rescue. They provide the necessary energy to the body and protect proteins from destruction, allowing them to act as building material for muscles. Carbohydrates also promote rapid fat burning. This happens due to the fact that a sufficient amount of carbohydrates contributes to the consumption of fat cells, which are constantly burned during exercise.

It is also important to remember that depending on the level of training of the athlete, his muscles can store a larger supply of glycogen. To build muscle mass, you need to take 7g of carbohydrates for every kilogram of body. Don’t forget that if you start taking more carbohydrates, then the intensity of the load should also be increased.

So that you fully understand all the characteristics of nutrients and understand what and how much you need to consume (depending on age, physical activity and gender), carefully study the table below.

• Group 1 - predominantly mental/sedentary work.
• Group 2 - service sector/active sedentary work.
• Group 3 - medium-heavy work - mechanics, machine operators.
• Group 4 - hard work - builders, oil workers, metallurgists.
• Group 5 - very hard work - miners, steelworkers, loaders, athletes during the competitive period.

And now the results

To ensure that the effectiveness of your training is always at its best, and that you have a lot of strength and energy for this, it is important to adhere to certain rules:

• The diet should consist of 65-70% carbohydrates, and they should be “correct” with a low glycemic index;
• Before training, you need to consume foods with average GI values, after training - with low GI;
• Breakfast should be as dense as possible, and in the first half of the day you should eat most of the daily dose of carbohydrates;
• When buying products, check the glycemic index table and choose those that have medium and low GI values;
• If you want to eat foods with high GI values ​​(honey, jam, sugar), it is better to do this in the morning;
• Include more cereals in your diet and consume them regularly;
• Remember, carbohydrates are assistants to proteins in the process of building muscle mass, so if there is no tangible result for a long time, then you need to reconsider your diet and the amount of carbohydrates consumed;
• Eat non-sweet fruits and fiber;
• Remember wholemeal bread and baked potatoes in their skins;
• Constantly update your knowledge about health and bodybuilding.

If you adhere to these simple rules, your energy will noticeably increase, and the effectiveness of your training will increase.

Instead of a conclusion

As a result, I would like to say that you need to approach training intelligently and competently. That is, you need to remember not only what exercises, how to do them and how many approaches. But also pay attention to nutrition, remember about proteins, fats, carbohydrates and water. After all, it is the combination of proper training and high-quality nutrition that will allow you to quickly achieve your intended goal - a beautiful athletic body. Products should be not just a set, but a means of achieving the desired result. So think not only in the gym, but also while eating.

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Carbohydrates are another irreplaceable source of energy for the body. And if proteins are building materials, then carbohydrates are builders.
The main share of energy for the proper functioning of all processes in the body is provided by carbohydrates. With them we get up to 70% of all the energy we need.

Carbohydrates are the most abundant group of nutrients on the planet. The cells of the human body (and other animal organisms) contain 1-2% carbohydrates, while in the cells of plant organisms carbohydrates make up up to 90% of the dry matter.

Carbohydrates are made up of carbon, hydrogen and oxygen. The ratio of hydrogen and oxygen in them is close to the content of the same elements in water, which is why these elements got their name. In combination with proteins, carbohydrates form some hormones and enzymes, as well as other biologically important compounds.

Carbohydrates are simple (mono- and disaccharides) and complex (polysaccharides).

Monosaccharides

Glucose, galactose, fructose) – consist of 1 type of sugar, making up 1 molecule. Depending on the number of carbon atoms, monosaccharides are divided into trioses, tetroses, pentoses, hexoses and heptoses. The most common compounds found in nature are pentoses (ribose, deoxyribose, ribulose) and hexoses (glucose, fructose, galactose). Ribose and deoxyribose play an important role as components of nucleic acids and ATP (adenosine triphosphate - a nucleide - a universal source of energy for all biochemical processes occurring in living systems).

Disaccharides

consist of two molecules of monosaccharides. The most famous disaccharides are sucrose (cane sugar), maltase (malt sugar), lactose (milk sugar). Mono- and disaccharides are easily soluble in water and have a sweetish taste, serving as a source of instant energy. Simple carbohydrates include all sugars, baked goods made from premium flour, cakes, sweets, chocolates, sweet fruits…. In general, everything is tasty and sweet.

Polysaccharides

Starch, glycogen, cellulose, chitin, callose, etc. - consist of more than 2 molecules. Insoluble in water, they serve as a source of “long-lasting” energy. In addition, a number of non-digestible carbohydrates, such as cellulose or dietary fiber (fiber), play the role of a broom - they remove poisons and toxins from the body, carrying out a general cleaning of our intestines, promoting normal digestion. Complex carbohydrates include whole grain cereals, bread made from whole grain flour or wholemeal flour, durum wheat pasta, vegetables, and legumes.

During the digestion process, all carbohydrates are broken down into glucose. The only difference is the speed of splitting. Glucose is exactly the type of monosaccharide that is absorbed by the body. Also, fructose and galactose can be partially absorbed. The process of breakdown of saccharides into monosaccharides is accompanied by the release of energy (1 g - 4 Kcal). As we can see, the energy content of carbohydrates does not differ from proteins, which means this is not the main factor contributing to weight gain. The important point is carbohydrate metabolism. Once you understand how it occurs in the body, you can easily control your weight.

How fat is formed (or not formed).

The breakdown of carbohydrates into monosaccharides begins in the oral cavity, and the absorption of glucose begins in the upper intestines. At the end of the digestive tract there are practically no carbohydrates left. Glucose (sugar), absorbed with the blood flowing from the small intestine, enters the portal vein, which passes through the liver (this is a kind of dispensing point). The amount of sugar in the blood is always maintained at a certain level. This function is performed by the pancreas. For this purpose, two antagonist hormones are produced in its cells: insulin and glucagon.

Insulin- a “transport” hormone; without insulin, it is impossible for glucose to enter the body’s cells. When the blood sugar level rises (and this happens immediately as soon as we eat something), the cells of the pancreas secrete insulin, which rushes to carry glucose to the cells of the body, and block the excess in the liver. glycogen. Because Cells need energy not only during meals, but also in the intervals between them; glycogen serves as a strategic reserve that is used up between meals. When blood sugar concentration decreases, it produces glucagon, which blocks the formation of glycogen and begins to process the existing one back into glucose, which insulin carries throughout the cells. Glycogen is formed not only in the liver, but also in the muscles, where it is used during muscle contraction.

Ideally, the mechanism is simple: a portion of carbohydrates - glucose - liver (insulin + glucose = energy into cells + glycogen) - increase in sugar - saturation of cells - absorption - decrease in sugar - (glucagon + glycogen = glucose + insulin) - increase in sugar - saturation of cells - assimilation; A new portion of carbohydrates and see first...

This process involves the normal functioning of the pancreas with constant, uniform production of insulin and glucagon, thus maintaining the blood sugar concentration at a constant level. If, after processing glucose and deposition of glycogen in the liver, the blood sugar level remains high, then its excess is converted into fat.

At this stage, it is important to remember about simple and complex carbohydrates.

Simple (or “fast”) carbohydrates do not require much time to break down into glucose; they immediately enter the bloodstream, causing a sharp jump in blood sugar and a sharp release of insulin. Most often, the body does not need such an amount of immediate energy and excess sugar is formed which, at best, is stored in fat, which can be spent. In the worst case, with prolonged and improper use of simple carbohydrates, the functioning of the pancreas is disrupted, and a disease such as diabetes develops. diabetes. Insufficient insulin is produced to process glucose, the liver loses its ability to form glycogen, and active excretion of sugar in the urine begins. As urine output increases, a feeling of constant thirst appears. Eventually, the body switches to other types of fuel: fats and proteins. But their breakdown also occurs under the influence of insulin, which is sorely lacking, so fats are not completely burned, which leads to poisoning of the entire body and can provoke a coma.

Let's summarize: A large amount of simple carbohydrates can lead to either obesity or diabetes or both. Both are serious and very unpleasant diseases, with which you can, of course, live a long time and even happily, but it is better to do everything the same, but completely healthy. The only exception is the period immediately after training.

During a workout, your body draws energy from “free” sugar already present in the blood, after which it switches to glycogen from the liver, by the end of the workout all reserves are depleted. Therefore, a small portion of fast carbohydrates will be very helpful.

Unlike simple carbohydrates, complex carbohydrates require quite a long time to break them down into monosaccharides. Therefore, the absorption of glucose into the blood occurs slowly and evenly, which allows you to maintain the sugar concentration at the same level, avoid sudden surges of hormones and maintain health.

Under no circumstances should you exclude carbohydrates from your diet in pursuit of a good figure! With a deficiency of carbohydrates, metabolism is disrupted. The body begins to compensate for the lack of energy through proteins and fats. Such a substitution leads to increased stress on the kidneys, disruption of salt metabolism, disorders in the central nervous system, accompanied by convulsions, weakness and fatigue, which leads to both physical and psycho-emotional disorders. Everything should be in moderation.

On average, the diet should contain 40-60% carbohydrates, which is approximately 3.5-4 g of carbohydrates per 1 kg of weight.

In contact with

Carbohydrates are widespread in nature, mainly in the plant world. This is a large class of organic compounds formed in plants during photosynthesis, due to the assimilation of carbon dioxide from the air by chlorophyll under the influence of sunlight. Carbohydrates are an important energy component of food, and they predominate in quantity over all other components.

Carbohydrates- These are substances consisting of carbon, oxygen and hydrogen. All carbohydrates are divided into two groups: simple and complex. Simple (monosaccharides) are carbohydrates that are not able to hydrolyze to form simpler compounds. Usually their composition corresponds to the formula C n H 2 n O n, i.e. the number of carbon atoms is equal to the number of oxygen atoms. Complex carbohydrates (polysaccharides) are carbohydrates that can be hydrolyzed ( Hydrolysis(from ancient Greek ὕδωρ - water + λύσις - decomposition) - one of the types of chemical reactions of solvolysis, where, when substances interact with water, the original substance decomposes with the formation of new compounds) into simpler ones. Complex carbohydrates are very diverse in composition, molecular weight, and, consequently, in properties. They are divided into two groups:

Low molecular weight (oligosaccharides);

High molecular weight (II order polysaccharides).

Monosaccharides– solid crystalline substances, they are hygroscopic, soluble in water. The main representatives of monosaccharides are glucose and fructose.

Glucose C 6 H 12 O 6 (grape sugar) is widespread in nature and is found in free form in green parts of plants, various fruits and berries, and honey. It is part of the most important polysaccharides: sucrose, starch, fiber. In industry, glucose is obtained by hydrolysis of starch.

Fructose C 6 H 12 O 6 (fruit sugar) is found in a free state in green parts of plants, flower nectar, seeds, honey, and is part of sucrose.

From oligosaccharides Disaccharides are of particular importance; three disaccharides have the greatest nutritional value: sucrose, maltose and lactose. All of them are crystalline substances, highly soluble in water.

Sucrose C 12 H 22 O 11 (cane or beet sugar) consists of residues of glucose and fructose molecules. This is the most famous and widely used sugar in nutrition and the food industry. Contained in leaves, stems, seeds, fruits, tubers of plants. Sugar beets contain from 15 to 22% sucrose, sugar cane 12-15%, these are the main sources of its production.

Maltose C 12 H 22 O 11 (malt sugar) consists of two glucose residues. In a free state, it is found in nature mainly in the seeds of cereal crops, especially during their germination. Formed during incomplete hydrolysis of starch by acids or enzymes.

Lactose C 12 H 22 O 11 (milk sugar) is found in the milk of all mammals; in cow's milk it is 4-5%. Consists of glucose and galactose residues.

Mono- and disaccharides have a sweet taste, which is why they are called sugars, but their degree of sweetness varies. Relative sweetness of sugars in conventional units: sucrose – 100, fructose – 173, glucose – 74, maltose – 32, lactose – 16.

Polysaccharides of the second order– high molecular weight compounds consisting of a large number of monosaccharide residues. They are divided into homopolysaccharides, built from molecules of monosaccharides of one type (starch, fiber, glycogen), and heteropolysaccharides, consisting of residues of various monosaccharides (pectin substances).

Starch (C 6 H 10 O 5) n is a reserve polysaccharide, the main component of grain and potatoes. The most important polysaccharide in terms of its nutritional value and use in the food industry. In plants it is found in the form of grains, the size and shape of which vary among different cultures. Starch is a mixture of two types of polymers built from glucose residues: amylose and amylopectin. Their content in starch depends on the culture and ranges from 18 to 25% amylose and 75-82% amylopectin.

Glycogen (animal starch) consists of glucose residues. An important energy reserve material for animals (in the liver - up to 10%, muscles - 0.3-1% of glycogen). Its structure resembles amylopectin, but is more branched. Glycogen is highly soluble in hot water.

Fiber (cellulose) (C 6 H 10 O 5) n is the most common high molecular weight polysaccharide. It is the main component and supporting material of plant cell walls. The fiber content in wood is 40-50%. The fiber molecule has a linear structure and consists of 600-900 glucose residues. Fiber molecules are united by hydrogen bonds into micelles (bundles) consisting of parallel chains. Fiber does not dissolve in water and is resistant to dilute acids and alkalis.

Carbohydrates play an extremely important role in human nutrition and their main source is plant products. They perform plastic functions in the body, as they are part of its tissues and fluids; have a tonic effect on the central nervous system; carry out a regulatory effect in metabolism. Carbohydrates and their derivatives perform a number of protective functions in the body; with their help, some toxic substances are eliminated.

Depending on their participation in metabolism, carbohydrates can be divided into two groups:

Assimilated by the human body - mono- and disaccharides, starch, glycogen;

Indigestible - dietary fiber - fiber, pectin.

Digestible carbohydrates provide the body with 50-60% of the energy needed for normal functioning. The daily requirement of an adult for digestible carbohydrates is 360-400 g, including 50-100 g of sugars. The optimal content of dietary fiber in the daily diet is 20-25 g.

Glucose is the only carbohydrate that circulates in the blood; the brain is the most important consumer of glucose. The glucose content in the body depends on the amount of carbohydrates in the diet; its normal level in the blood is 80-100 mg/100 ml and is regulated by the pancreatic hormone - insulin. Low blood sugar causes behavioral disturbances, delirium, loss of consciousness, and ultimately structural brain damage leading to death. If there is a lack of glucose, its reserves can be compensated by the breakdown of sucrose, starch and other polysaccharides.

Fructose is the most hygienically favorable carbohydrate: it does not require insulin for its absorption, is not a factor in increasing the concentration of sugar in the blood, and does not cause dental caries, unlike glucose and sucrose.

Sucrose performs only an energy function, but at the same time causes a very rapid increase in blood glucose and interferes with the transport of cholesterol.

Lactose promotes the development of lactic acid bacteria in the gastrointestinal tract, which are antagonists of putrefactive and pathogenic microflora. However, some people have no or insufficient activity of the enzyme that breaks down lactose, so they suffer from milk intolerance.

Starch is the main source of carbohydrates for the body; in its native state it is not absorbed, because It is protected by a cell wall called fiber and is digested after heat treatment. Starch is absorbed more slowly than other carbohydrates, since it must first undergo depolymerization - breakdown into glucose, so consumption of starch does not lead to a rapid increase in blood glucose levels.

Dietary fiber also has a certain nutritional value, although it is not absorbed by the human body, because it does not produce the enzymes needed to break them down.

Fiber normalizes the activity of beneficial intestinal microflora, promotes the normal movement of food through the gastrointestinal tract, thereby preventing the retention of feces in the colon. This is important in the prevention of colon cancer. Fiber helps remove cholesterol from the body, creates a feeling of fullness, and reduces appetite. A lack of fiber in the diet contributes to obesity, the development of cholelithiasis, and cardiovascular diseases. However, excess fiber reduces the absorption of nutrients, especially some vitamins and minerals.

Squirrels

Proteins are the most important component of food. These are high-molecular natural polymers, the molecules of which are built from amino acid residues.

Of the natural amino acids (there are about 150), only 22 amino acids are part of proteins. In a protein molecule, amino acids are connected to each other by peptide bonds

Proteins are divided according to their degree of complexity:

On proteins (simple), consisting only of amino acid residues;

Proteids (complex), consisting of protein and non-protein (nucleic acids, lipids, phosphoric acid, etc.) parts.

Based on solubility in individual solvents, proteins are divided into:

Albumins are water-soluble proteins;

Globulins – dissolve in aqueous solutions of salts;

Prolamins - dissolve in a 60-80% solution of ethyl alcohol;

Glutelins are soluble only in alkali solutions.

Proteins make up the most important part of all cells and tissues of living organisms.

The importance of proteins for the human body is determined not only by the variety of their functions, but also by their irreplaceability with other nutrients. Upon entering the body, food proteins are exposed to enzymes and are ultimately converted into their constituent amino acids. Amino acids are absorbed into the blood, distributed to all organs and used to renew the body’s proteins. The classification of biological functions of proteins is shown in Fig. 3.

Carbohydrates are sugars, starches and fiber found in fruits, grains, vegetables and dairy products. Although they are often abandoned in fad diets, carbohydrates, one of the major food groups, are important for a healthy life.

"Carbohydrates are macronutrients, meaning they are one of the body's three main ways of getting energy, or calories," says Paige Smathers, a registered dietitian. The American Diabetes Association notes that carbohydrates are the body's main source of energy. They are called carbohydrates because at the chemical level they contain carbon, hydrogen and oxygen.

Smarts said there are three types of macronutrients: carbohydrates, proteins and fats. Macronutrients are essential for the body to function properly, and the body requires large amounts of them. All macronutrients must be obtained through diet; The body cannot produce macronutrients on its own.

The recommended daily intake of carbohydrates for adults is 135 grams. Carbohydrate intake for most people should be between 45 and 65 percent of total calories. One gram of carbohydrates is about 4 calories, so a diet of 1,800 calories per day would equal 202 to 292 grams of carbohydrates. However, people with diabetes should not eat more than 200 grams of carbohydrates per day, and pregnant women need at least 175 grams.

Function of carbohydrates

Carbohydrates provide fuel for the central nervous system and energy for muscle function. They also prevent the use of protein as an energy source and promote fat metabolism, according to Iowa State University.

Plus, "carbohydrates are important for brain function," Smathers said. They affect “mood, memory, etc., and are also a quick source of energy.” In fact, the recommended amount of carbohydrates is based on the amount of carbohydrates the brain should consume.

Simple and complex carbohydrates

Carbohydrates are classified as simple or complex. The difference between the two forms is the chemical structure and the rapid absorption and digestion of sugar. Simple carbohydrates are digested and absorbed faster and easier than complex carbohydrates.

Simple carbohydrates contain only one or two sugars, such as fructose (found in fruits) and galactose (found in dairy products). These single sugars are called monosaccharides. Carbohydrates with two sugars, such as sucrose (sugar table), lactose (from dairy products) and maltose (found in beer and some vegetables), are called disaccharides.

Simple carbohydrates are also found in candy, soda and syrup. However, these products are made with processed and refined sugars and contain no vitamins, minerals or fiber. These are called "empty calories" and can lead to weight gain.

Complex carbohydrates (polysaccharides) have three or more sugars. These are often called starchy foods and include beans, peas, lentils, peanuts, potatoes, corn, parsnips, whole grain breads and cereals.

Smarts noted that while all carbohydrates function as relatively quick sources of energy, simple carbohydrates produce bursts of energy much faster than complex carbohydrates due to the faster rate at which they are digested and absorbed. Simple carbohydrates can lead to spikes in blood sugar and sugar levels, while complex carbohydrates provide more sustained energy.

Research has shown that replacing saturated fat with simple carbohydrates, such as those found in many foods, is associated with an increased risk of heart disease and type 2 diabetes.

Smarts offered this advice: "It's best to focus on primarily using complex carbohydrates in your diet, including whole grains and vegetables."

Sugars, starches and fibers

In the body, carbohydrates are broken down into smaller sugar units such as glucose and fructose. The small intestine absorbs these smaller units, which then enter the bloodstream and travel to the liver. The liver converts all these sugars into glucose, which is carried through the bloodstream - accompanied by insulin - and converted into energy for basic body functioning and physical activity.

If glucose is not needed immediately for energy, the body can store up to 2,000 calories in the liver and muscles in the form of glycogen. When glycogen stores are full, carbohydrates are stored as fat. If you don't have enough carbohydrate intake or shopping, the body will consume protein for fuel. This is problematic because the body needs protein for muscles. Using protein instead of carbohydrates for fuel also puts stress on the kidneys, causing painful byproducts to pass through the urine.

Fiber is important for digestion. They promote healthy bowel movement and reduce the risk of chronic diseases such as coronary heart disease and diabetes. However, unlike sugars and starches, fiber is not absorbed in the small intestine and converted into glucose. Instead, they pass into the colon relatively intact, where they are converted into hydrogen, carbon dioxide and fatty acids. The Institute of Medicine recommends that people consume 14 grams of fiber for every 1,000 calories. Sources of fiber include fruits, grains and vegetables, especially legumes.

Smarts noted that carbohydrates also occur naturally in some forms of dairy products and both starchy and non-starchy vegetables. For example, non-starchy vegetables such as lettuce, cabbage, green beans, celery, carrots and broccoli contain carbohydrates. Starchy vegetables such as potatoes and corn also contain carbohydrates, but in larger quantities. According to the American Diabetes Association, nonstarchy vegetables typically contain only about 5 grams of carbohydrates per cup of raw vegetables, and most of those carbohydrates come from fiber.

Good Carbs vs Bad Carbs

Carbohydrates are found in foods that you know are good for you (vegetables) and those that are bad for you (donuts). This has led to the idea that some carbohydrates are “good” and some are “bad.” According to Healthy Geezer Fred Cicetti, carbohydrates that are generally considered bad include cakes, soda, highly processed foods, white rice, white bread and other white flour products. These are foods with simple carbohydrates. Bad carbohydrates rarely have any nutritional value.

Carbohydrates are generally considered to be complex carbohydrates such as whole grains, fruits, vegetables, beans and legumes. Not only are they processed more slowly, but they also contain a bounty of other nutrients.

The Pritikin Longevity Center offers this checklist for determining whether a carbohydrate is "good" or "bad."

Good Carbs:

• Low to moderate calories
• High nutrient levels
• No refined sugars or refined grains
• High natural fiber content
• Low sodium content
• Low in saturated fat
• Very little or no cholesterol and trans fats

Bad carbohydrates:

• Lots of calories
• Lots of refined sugars such as corn syrup, white sugar, honey and fruit juices
• Lots of refined grains such as white flour
• Low in many nutrients
• Low fiber content
• High sodium levels
• Saturated fat
• High cholesterol and trans fats

Glycemic index

The glycemic index measures how quickly and how many carbohydrates raise your blood sugar.

High-glycemic foods, such as baked goods, raise blood sugar levels strongly and quickly; Low glycemic foods produce it mildly and to a lesser extent. Some studies have linked high-glycemic foods to diabetes, obesity, heart disease and some types of cancer, according to Harvard Medical School.

On the other hand, recent research suggests that a low-glycemic diet may not actually be beneficial. A 2014 study published in JAMA found that overweight adults eating a balanced diet did not see significant additional benefit from a low-calorie, low-glycemic index diet. The researchers measured insulin sensitivity, systolic blood pressure, LDL cholesterol, and HDL cholesterol and saw that the low-glycemic diet did not improve their condition. It reduced triglyceride levels.

Benefits of carbohydrates

The right kind of carbohydrates can be incredibly good for you. Not only are they essential for your health, but they provide many additional benefits.

Mental health

Carbohydrates may be important for mental health. A 2009 study published in JAMA Internal Medicine found that people on a high-fat, low-carb diet experienced more anxiety, depression and anger over the course of a year than people on a low-fat, high-carb diet. Scientists suspect that carbohydrates help produce serotonin in the brain.

Carbohydrates can also help memory. In a 2008 study at Tufts University, overweight women cut carbohydrates entirely from their diets for one week. They then tested the women's cognitive skills, visual attention and spatial memory. Women on no-carbohydrate diets performed worse than overweight women on low-calorie diets containing healthy amounts of carbohydrates.

Weight loss

Although carbohydrates are often blamed for weight gain, the right kind of carbohydrates can actually help you lose and maintain a healthy weight. This is because many good carbohydrates, especially whole grains and vegetables with skin, contain fiber. It's difficult to get enough fiber on a low-carb diet. Dietary fiber helps you feel full and usually comes in relatively low-calorie foods.

A study published in the Journal of Nutrition in 2009 followed middle-aged women for 20 months and found that participants who ate more fiber lost weight, while those who reduced their fiber intake gained weight. Another recent study focuses on low-fat fat loss rather than low-carb diets.

While some studies have shown that low-carb diets help people lose weight, a 2015 meta-analysis published in The Lancet found that in a long-term analysis, low-fat and low-carb diets had similar success rates. People lost more weight early on while on low-carb diets, but after a year they were all the same weight.

Good source of nutrients

Whole, unprocessed fruits and vegetables are well known for their nutritional content. Because of this, some of them are considered superfoods—and all those leafy greens, bright sweet potatoes, juicy berries, tangy citrus, and crisp apples contain carbohydrates.

One important, rich source of good carbohydrates is whole grains. A large study published in 2010 in the Journal of the American Dietetic Association found that those who ate foods containing whole grains had significantly higher amounts of fiber, energy and polyunsaturated fat, as well as all micronutrients (except vitamin B12 and sodium). Additional research published in 2014 in the journal Critical Reviews in Food Science and Nutrition found that whole grains contain antioxidants that were previously thought to be almost exclusively fruits and vegetables.

Heart Health

Fiber also helps lower cholesterol levels. The digestive process requires bile acids, which are partially produced by cholesterol. As digestion improves, the liver pulls cholesterol from the blood to create more bile acids, thereby reducing the amount of LDL, the “bad” cholesterol.

There's a study in the American Journal of Clinical Nutrition that looks at the effects of whole grains on patients taking cholesterol-lowering drugs called statins. Those who ate more than 16 grams of whole grains daily had lower levels of bad cholesterol than those who took statins without eating whole grains.

Carbohydrate deficiency

Not getting enough carbohydrates can cause problems. Without enough fuel, the body does not receive energy. Additionally, without sufficient glucose, the central nervous system suffers, which can cause dizziness or mental and physical weakness. Glucose deficiency or low blood sugar is called hypoglycemia.

If the body has insufficient carbohydrate intake or storage, it will consume protein. This is problematic because the body needs protein for muscles. Using protein instead of carbohydrates also takes a toll on the kidneys, causing painful byproducts to pass through the urine, according to the University of Cincinnati.

People who don't eat enough carbohydrates may also suffer from insufficient fiber, which can cause digestive problems and constipation.