Carbohydrates are the main supplier of energy and nutrients to the human body. They stimulate the brain and are necessary for the formation of enzymes, amino acids, nucleic acids, immunoglobulins. Carbohydrates are divided into 2 groups: simple and complex.
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Simple carbohydrates are called monosaccharides or disaccharides. They have a simple chemical formula, are quickly absorbed by the body and in just a few minutes increase the blood sugar level. Easily digestible carbohydrates include: glucose - grape sugar, fructose - fruit sugar, sucrose - food sugar, lactose - milk sugar, maltose - malt sugar.
Simple carbohydrates do not have high nutritional value, on the contrary, they cause a feeling of hunger and a desire to eat something sweet. They are found in large quantities in sweets, syrups, sweet carbonated drinks, white bread and pastries. Fruits are also part of the fast carbohydrate group, but in addition to natural sugar, they also have fiber, which slows down the absorption of fructose slightly.
Complex carbohydrates (polysaccharides, starches) are long chains of glucose molecules that slowly break down in the intestines and only after that increase blood sugar. After the use of starches, a surge of energy is felt, and a feeling of satiety remains for a long time. Complex carbohydrates are found in whole grains, legumes, vegetables, fruits, durum wheat pasta, oatmeal, and brown rice.
Simple carbohydrates cause a sharp rise in blood sugar, while complex carbohydrates are more aimed at supplying the body with nutrients. In addition, mono- and disaccharides can create an excess of glucose, which, under the influence of insulin, turns into fat. If this happens regularly, the person may have a metabolic disorder and, as a result, a metabolic syndrome occurs, which is characterized by overweight, high blood pressure, high blood sugar and leads to diseases of the cardiovascular system and diabetes mellitus.
Compared to simple, complex carbohydrates do not pose such a danger. They contain the amount of sugar necessary for the normal functioning of the body, and do not allow the appearance of excess fat. Therefore, to maintain a correct and stable metabolism, complex carbohydrates in the diet should prevail over simple ones.
In addition, there is a group of non-digestible carbohydrates, which include cellulose and pectins. Cellulose is part of the coarse dietary fiber that provides normal digestion. Their lack leads to obesity, cholelithiasis, diseases of the gastrointestinal tract, etc. Cellulose normalizes the activity of beneficial intestinal microflora, and pectin has the ability to suppress putrefactive bacteria and remove bile acids. Together, these non-digestible carbohydrates help eliminate cholesterol from the body.