Complex and simple carbohydrates: which are more useful for our body

Many are convinced that all carbohydrates are harmful forfigures, today we will try to dispel this myth and, finally, to find out which carbohydrates are harmful, and which are simply necessary for the normal functioning of our bodies. These organic compounds are the main nutrient for humans, normally we should receive at least 50% of carbohydrates from the total amount of calories consumed.

It is carbohydrates responsible for the level contentsugar in the blood, the working capacity of brain cells depends on them, thanks to them our muscle mass grows, and proteins and fats are much easier to digest. At once we will specify - they are subdivided into complex and simple carbohydrates (saccharides), all depends on at what speed this class of organic compounds is split and converted into glucose - the main source of our energy.

Simple connections include:

• disaccharides - lactose, sucrose, maltose;
• monosaccharides - fructose, galactose, glucose and organic acids.

Complex polysaccharides include:glycogen, it is found in foods of animal origin, starch, lignins, cellulose, pectic substances are polysaccharides of plant genesis. What is the difference between these two species? Complex organic compounds are much more slowly absorbed by the intestine without causing a sharp jump in blood sugar.

Питательная ценность у них достаточно высокая, а sugar content is minimal. While simple carbohydrates, once in the body, immediately turn into sugar. Thus, eating simple glycides, you get empty calories and zero energy value. The only advantage of fast compounds is energy, vitamins and sugar, but its surplus is quickly converted into unwanted fat.

But excessive consumption of complex carbohydratesalso unsafe for our body, their excess causes fermentation in the intestines and the accumulation of fat mass. How to be? First of all, do not overload yourself with useless and harmful carbohydrates, and, of course, exercise to burn extra calories and fat.

What are simple carbohydrates: a list of products

• confectionery;
• fruit juices;
• white and brown rice;
• white and grain bread, rye bread;
• baked potatoes and mashed potatoes;
• non-alcoholic and alcoholic products;
• sweets (candy, chocolate, marmalade, honey, jam, jam, ice cream, corn sticks, wheat crackers);
• fruits high in sugars (overripe bananas, pineapples, watermelons, grapes, melons, dates);
• vegetables (pumpkin, parsnip, turnip, boiled carrots).

Due to the fact that all fast carbohydrates instantlysucked into the blood, there is a sharp increase in sugar levels, so refined compounds are considered bad (harmful) carbohydrates. But this does not mean that they should be completely abandoned, except for sugars, they contain a large amount of useful trace elements and vitamins. The main thing is to use them before an intense physical activity or before a walk, then all the glucose will simply “burn”.

Now you know where simple carbohydrates are present and what they are. Products containing complex or long connections:

• legumes (soybean, lentils, chick peas);
• durum wheat pasta;
• fruits (apples, cherries, peaches, dried apricots, plums, oranges, grapefruits);
• vegetables (zucchini, pepper, spinach, avocado, mushrooms, leeks, cabbage, tomatoes).

Due to the slow breakdown of carbohydrates, a sharp increase in sugar does not occur, and a person does not feel hunger for a long time.

How to make simple carbohydrates more beneficial and less harmful?

This requires fast organicCompounds should be consumed with or after protein foods (fish, poultry, meat, eggs). Proteins for some time remain in the stomach for final digestion, as a result, simple carbohydrates also linger with them.

Conclusion: absorption slows down, and simple carbohydrates turn into complex ones, which means they become useful.