Index
Carbohydrates are part of the diet of any human being, and are the major nutrients responsible for providing energy to the body. Its cells are made up of structures of carbon, oxygen and hydrogen molecules.
Often carbohydrates are considered the villains that make people fat, and therefore, to lose weight it would be necessary to restrict their consumption. But this is not entirely true: there are those who put on weight and there are more complex ones, and a good diet must use the right carbohydrates , as they are indispensable for the body, to lose weight in a healthy way.
Carbohydrates: Simple and Complex
Carbohydrates have different types of structure and therefore are divided between those that are absorbed more quickly or more slowly, determining different functions in the body. For the body, sugar and carbohydrate are the same, even in salty foods, as they are broken down in digestion in the form of fat.
Complex Carbohydrates
Complex carbohydrates are called “good” carbohydrates , which are rich in fiber and improve intestinal transit, helping to balance the flora. The immune system is also strengthened by the consumption of complex carbohydrates.
They are called starch, chemically they are polysaccharides, which have a larger molecular structure. For this reason, they are slowly digested and absorbed by the body , which causes blood glucose to gradually rise in the blood.
The result of your consumption is the constant and stable release of energy provided by your type of sugar. And in addition to energy, foods with complex carbohydrates are also often rich in vitamins, minerals and fiber. The diabetic or pre-diabetic should choose to consume only this type of carbohydrate that does not give a glycemic peak that can cause a person to feel ill.
Complex carbohydrates, due to their slow digestion, also give greater satiety and, consequently, make the person eat less, eating fewer calories, which can contribute to those who need to lose weight. Examples of complex carbohydrates are roots such as sweet potatoes, yams and cassava.
Simple Carbohydrates
Simple carbohydrates are made up of a much smaller chain of molecules than complex ones, as they are made up of just 1 or 2 molecules, while complexes are like a “necklace” of several molecules.
Therefore, simple carbohydrates are a source of energy digested very quickly , which produces a spike in the blood glucose rate . These high glycemic levels over time can cause hyperglycemia and reactive hypoglycemia, leading to the extreme of type 2 diabetes. These are considered “bad” carbohydrates.
Thus, moderate use or, if possible, cutting this type of carbohydrate out of diets is important. It is worth saying that simple carbohydrate is practically not found in nature, it often comes from processes for refining flour and sugars , invented by men. That is why our body was not made to handle “pure” sugar well. Fruits that contain some simple carbohydrate compounds are still less harmful than processed foods because they have a higher amount of fiber, which slows down the absorption of these carbohydrates a little.
The so-called monosaccharides are part of this group of carbohydrates: glucose, fructose and galactose, disaccharides: sucrose, lactose and maltose, and oligosaccharides: raffinose, strachiosis, fructooligosaccharide. Apple, white rice, sweets in general, cakes and breads made with refined flour are the greatest examples of simple carbohydrates. Thus, the best nutritional advice is to always give preference to whole grains and pasta.
Daily Carbohydrate Intake
Foods rich in carbohydrates are usually pasta, rice, and cereals . They are a great source of energy, however, they keep the differences between those made of simple or complex carbohydrates.
When eaten in excess, no matter which group, carbohydrates are stored as fat in the body, which can lead to obesity and circulation problems and diabetes .
It is important, therefore, not to overdo the consumption of foods rich in carbohydrates. We also cannot exclude carbohydrates from the diet, otherwise we will run out of energy. The recommended is to eat 200 to 300 grams of carbohydrates per day , in the case of a diet with 2000 kcal daily, for example.
Where Are Good Carbohydrates?
Complex carbohydrates are generally found in plant and whole foods. They are studied by science as foods of low or moderate glycemic index . See examples:
- Green vegetables
- Whole grains such as oats, whole wheat flour
- Starchy vegetables, such as sweet potatoes, corn and pumpkin;
- Legumes: beans, lentils and peas
Foods that contain simple carbohydrates generally taste much stronger or sweeter, thus causing a predisposition to addiction. They are considered to have a high glycemic index , as they are quickly digested into the blood. Some of them are:
- Refined sugar
- Mel
- Molasses;
- French bread
- White rice and noodles
- Sweets, jellies
- Sweetened fruit juices
- Soft drinks
- Milk and Dairy Products
- Industrialized cereals
- Popcorn
For those who train in the gym and consume dietary supplements, these already come with carbohydrates, and sometimes it is necessary to consume more foods without carbohydrates , such as:
- Fish and meat in general
- Leaves, preferably dark green ones
- Of fruit, only the tomato
- Chestnuts
- Eggs
- Drink only water, teas and unsweetened coffee
See also: Coconut Sugar: A Natural Sweetener
My name is Dr. Alexis Hart I am 38 years old, I am the mother of 3 beautiful children! Different ages, different phases 16 years, 12 years and 7 years. In love with motherhood since always, I found it difficult to make my dreams come true, and also some more after I was already a mother.
Since I imagined myself as a mother, in my thoughts everything seemed to be much easier and simpler than it really was, I expected to get pregnant as soon as I wished, but it wasn’t that simple. The first pregnancy was smooth, but my daughter’s birth was very troubled. Joana was born in 2002 with a weight of 2930kg and 45cm, from a very peaceful cesarean delivery but she had already been born with congenital pneumonia due to a broken bag not treated with antibiotics even before delivery.
