Carbohydrate content in foods: highlights
Carbohydrates - this is one of the three irreplaceable and important components that are contained in any food. They are certain organic compounds, consisting of hydrogen, oxygen and carbon.
Due to the speed of assimilation and accessibilitycarbohydrates have become the main source of energy for the human body. In addition, they take a direct part in the synthesis of DNA and RNA molecules, improve the digestive tract, regulate metabolism.
There are several basic types of carbohydrates:
- Simple carbohydrates (fructose, lactose, galactose, sucrose and maltose);
- Complex carbohydrates (glycogen, starch, pectins, cellulose and hemicellulose).
Simple carbohydrates are perfectly absorbed by the bodyand significantly increase the level of sugar in the blood, while complex carbohydrates are digested gradually, which provides a lasting sense of satiety. This property is widely used in dietetics and various complexes for weight loss.
Proteins, fats, carbohydrates in foods are contained forin order to maintain the normal functioning of the body. Lack of one of the substances can lead to serious consequences. For example, a deficiency of carbohydrates provokes the deposition of fat in the cells of the liver, which is why her fat degeneration develops. Ketones accumulate in the blood, which leads to the displacement of the environment inside the body and the poisoning of brain tissues.
Excess carbohydrates are a sure way on the way toobesity. In addition, consuming a lot of sugar, a person risks getting a latent form of diabetes and depletion of pancreatic cells - the main organ that produces insulin, which helps to metabolize glucose.
The content of carbohydrates in foods allows them to be divided into several main groups:
- The maximum amount of carbohydrates (more than 65 g) is candy, sugar, jam, honey, pasta, rice, dates, raisins and dried fruits, buttery biscuits, marshmallows, oatmeal and buckwheat porridge, apricots and prunes.
- A large number of carbohydrates (from 40 to 60 g) are beans, bread, halva, black chocolate, dried dog-rose and fig.
- Average content of carbohydrates (11-20 g) - bananas, soy, fresh dog rose, coconut, pistachios, white chocolate.
- A low amount of carbohydrates (up to 10 g) is found in dairy products, vegetables and fruits, mushrooms, beans and nuts.
Speaking about proper nutrition, it is worth noting thatthe content of carbohydrates in foods consumed per day should not exceed 500 g. It is necessary to eat dietary fiber or fiber, which is abundant in vegetables and fruits.
Those who want to lose weight should remember thatproducts with "empty" energy and a lack of useful substances should not be present in the diet. For example, harmful carbohydrate foods, such as sweets and sugar, can be replaced with natural honey and dried fruits, and polished rice grades - unpurified.
For a diet, natural carbohydrates are ideal,because they help to cope with the tormenting sensation of hunger and perfectly fill the stomach. Here you can include wholemeal products and uncooked cereals, vegetables and fruits, root vegetables. The content of carbohydrates in products of this kind does not exceed the permissible standards and at the same time they are all low-calorie.
The undoubted merits of natural carbohydratesconsist in the high maintenance of useful substances, such as microelements, vitamins, soluble and insoluble клетчатка, bioflavonoids. All this stabilizes the level of sugar in the blood and lowers cholesterol.
The content of carbohydrates in foods is an importantindicator, but, first of all, it is worth paying attention to how useful this or that product will be to your organism. Only this approach will provide you with a good figure and improve your health.
