Carbohydrates are 'useful' and 'harmful' - how do they differ?

Carbohydrates along with proteins and fats are an important and indispensable component of food. Nevertheless, the attitude towards them is different for all. Some, in particular dietists, almost completely exclude carbohydrates from their daily ration, considering them the main source of excess fat deposits on the stomach and of the cellulitis, while others, on the contrary, use carbohydrates in large quantities, not caring about their weight and health. So what is the truth? In order to understand this issue, we need to understand why our body needs carbohydrates, and also to find out: "Carbohydrates are" useful "and" harmful "- how do they differ?" So, let's get started ...

Acquaintance with carbohydrates ...

Carbohydrates are the main energy supplier for each of us. Entering the body, all carbohydrates are broken down to glucose - the simplest sugar. Further, glucose is sent to all cells of the body and like "fuel" is burned with the formation of carbon dioxide, water and a certain amount of energy. A part of the allocated energy is spent on different physiological needs (digestion, breathing, sight, thinking, etc.), and part goes to physical activity (house cleaning, walking around the park, doing sports, dancing, fitness, etc.) . In addition, our thinking, mental abilities and concentration of attention depend on carbohydrates, since nerve cells feed exclusively on glucose energy.

Interesting! How to get rid of a headache without pills? As a rule, headaches appear due to a violation of blood circulation and brain nutrition. In this case, a glass of strong sweet tea can provide invaluable help. Tea contains caffeine, which dilates the blood vessels and improves the blood supply to the brain, and the blood that enters the blood feeds the nerve cells.

On the extent to which the level of sugar in the blood is stable, the functioning of all organs, without exception, and, as a consequence, our state of health, depends on it. The norm is 80-120 milligrams of glucose per 100 milliliters of blood. If the blood sugar level falls below the norm, then the nerve receptors located in the vascular walls become irritated and transmit "hunger signals" to the brain. Then the brain decides where to get the glucose that is missing from it. In this case, there are three options ... He can make up for the lack of glucose from special carbohydrate stores, the so-called glycogen, which is located in the muscles and liver. If it is empty, then brain cells seek help from fats or proteins and take energy from them. If the blood sugar level is higher than normal, then this excess is converted to fat.

So, when it comes to the consumption of carbohydrates, you must adhere to the "golden mean". The daily requirement for carbohydrates is no more than 3.5 g per 1 kg of weight. Let's take an ordinary example: if your weight is 70 kg, then every day you need to consume at least 245 g of carbohydrates. For athletes and people actively engaged in manual labor, this indicator is higher.

It is important to note that not only the amount of carbohydrates, but also their quality matters. So we came to the topic of "useful" and "bad" carbohydrates ...

The whole truth about the dangers of "simple" carbohydrates

Simple carbohydrates have a simplified structure. These include the already familiar to us glucose, as well as fructose (found in fruits, jam and honey) and galactose (part of the milk). Entering the gastrointestinal tract, after a minute, simple carbohydrates enter the bloodstream and are then delivered to all cells in the body. Due to this property, simple sugars are also called "fast". At first glance, a "colorful picture" emerges: simple sugars, entering the body, almost instantly supply it with the necessary energy. However, not everything is so wonderful ...

Simple sugars, having a high glycemic index, sharply increase the level of sugar in the blood. To put everything in its original place, the pancreas secretes a special hormone - insulin. Insulin delivers blood glucose to the cells. As a result, the degree of glucose also drops sharply, chemoreceptors inform the brain about it, and we in turn begin to feel even more hunger. However, this harmful effect of simple carbohydrates does not end ...

The thing is that cells have the ability to take only a limited amount of glucose, the rest is converted to fat. This fat, in turn, is used for its intended purpose: part of it is deposited on the most prominent parts of our figure (on the hips, abdomen); Another - envelops internal organs (such fat is called visceral); Well, and the third forms a "bad" cholesterol, which is comfortably located along the walls of blood vessels, blocking the passageways and thereby disrupting the total blood flow and increasing blood pressure.

It is important to note that excessive consumption of fast sugars can lead to a state of dependence on the latter. This is due to the fact that insulin artificially stimulates the production of serotonin - a "hormone of pleasure and joy." Probably, everyone had such situations, when a sense of fear, excitement, I wanted to "get stuck" sweet.

Thus, when the above picture is repeated for a long time, the following diseases are likely to develop:

• Diabetes mellitus type 2 (body cells lose sensitivity to insulin, as well as the ability to absorb glucose, resulting in blood being "sweet");
• Atherosclerosis (the formation of cholesterol plaques on the walls of blood vessels);
• Hypertension (high blood pressure);
• Cardiovascular diseases (stroke, heart attack and others);
• Cancerous tumors (cancer cells also feed on sugar);
• Arthritis;
• The appearance of excess body weight;
• Caries.

Thus, it becomes clear how harmful the excessive consumption of "fast" simple carbohydrates. They are considered dangerous for the human body. What are the "harmful" carbohydrates?

Sources of simple (harmful) carbohydrates:

• sugar;
• Sweets (sweets, cakes, cakes, biscuits, buns);
• White rice;
• White bread;
• cornflakes;
• semolina;
• Pasta from the highest grade flour;
• Porridge and instant noodles;
• honey;
• Fruit juices, drinks;
• Sweet fruits, vegetables.

The above foods should be eaten in minimum quantities. If you want to improve your health or remove excess pounds, the best will include in your daily diet fruits and vegetables that have a low glycemic index.

Well, we got acquainted with "harmful" simple (fast) carbohydrates. And what about "useful" carbohydrates?

Complex carbohydrates - what is good for the body?

Along with simple there are also complex carbohydrates. These carbohydrates have a more complex structure and therefore split to glucose and enter the blood more slowly. Due to this quality, there is no sudden rise in the level of glucose in the blood and the release of a large amount of insulin. The cells of the body receive the glucose supply they need, and we feel fed for a long time. In addition, an excess of sugar does not accumulate, which turns into fatty deposits.

Complex carbohydrates are digestible (starch) and indigestible (plant fibers). Sources of complex carbohydrates, including dietary fiber are:

• bran;
• Bread from wholemeal flour;
• Macaroni products from durum wheat;
• Cereals (oats, barley, buckwheat, brown rice and others);
• Beans (peas, beans, lentils);
• Vegetables (especially rich in food fibers cauliflower, white cabbage, Brussels sprouts, carrots, beets, parsley, lettuce, radish);
• Fruit (apples, pears, citrus fruits, etc.), berries;
• potatoes.

As a rule, complex carbohydrates have a low glycemic index. These products are good for losing weight. Separately I would like to say about potatoes: by its structure it is a complex carbohydrate, however its glycemic index is very high even (70). In addition, the mashed potatoes contain sugar as much as in simple "harmful" carbohydrates: in 100 grams of puree 4 tbsp. Spoons of sugar. Therefore, it is better not to abuse this product. Giving preference to cereals, bran, legumes, vegetables and fruits. These foods contain vitamins, minerals, and also dietary fiber. The role of dietary fiber (fiber, pectin) for our body is very high. They:

• Improve peristalsis (movement) of the intestine, preventing constipation;
• Contribute to the normal operation of the gastrointestinal tract, sweeping out of it all unnecessary "garbage" ("bad" cholesterol, excess sugar, toxins);
• Are food for beneficial bacteria of the intestinal microflora.

Thus, complex or "slow" carbohydrates are considered "useful" for the human body.

So, here we answered the question: "Carbohydrates are" useful "and" harmful "- how are they different?". Let's summarize: simple ("harmful") carbohydrates should be minimized, but complex ("useful") carbohydrates should be paid special attention and must be introduced into the daily diet. Health to you and long life!