What are the main types of carbohydrates. How do starch, sugar, and fiber differ in their nutritional value. Which foods are rich sources of each carbohydrate type. How much fiber should adults consume daily.

The Three Main Types of Carbohydrates: Starch, Sugar, and Fiber

Carbohydrates are essential macronutrients that play a crucial role in our diet. They are the body’s primary source of energy and come in three main types: starch, sugar, and fiber. Understanding these different carbohydrates can help you make informed decisions about your nutrition and overall health.

Starch: The Complex Carbohydrate

Starch is a complex carbohydrate found in many plant-based foods. It is composed of long chains of glucose molecules that the body breaks down into simple sugars for energy. Foods high in starch include:

• Starchy vegetables (peas, corn, lima beans, potatoes)
• Dried beans and lentils (pinto beans, kidney beans, black-eyed peas, split peas)
• Grains (oats, barley, rice, wheat)

Why is starch important in our diet? Starch provides a steady source of energy, as it takes longer for the body to digest compared to simple sugars. This can help maintain blood sugar levels and provide sustained energy throughout the day.

Whole Grains vs. Refined Grains

When it comes to grains, it’s essential to understand the difference between whole grains and refined grains. A whole grain contains three parts:

1. Bran: The outer shell, rich in fiber, B vitamins, and minerals
2. Germ: The nutrient-dense layer containing essential fatty acids and vitamin E
3. Endosperm: The starchy center

Whole grain foods contain all three parts, offering a complete nutritional package. Refined grains, on the other hand, have had the bran and germ removed, leaving only the starchy endosperm. This process strips away many valuable nutrients, making whole grains a much healthier choice.

Sugar: The Simple Carbohydrate

Sugar is a simple carbohydrate that comes in two main types: naturally occurring and added sugars. These quick-acting carbohydrates are rapidly absorbed by the body, providing a fast energy boost.

Naturally Occurring Sugars

Naturally occurring sugars are found in foods such as:

• Fruits (fructose)
• Milk and dairy products (lactose)
• Some vegetables

Added Sugars

Added sugars are those that are incorporated into foods during processing or preparation. They can appear on ingredient lists under various names, including:

• Table sugar (sucrose)
• Brown sugar
• Honey
• High-fructose corn syrup
• Agave nectar
• Maple syrup

How can you identify added sugars on food labels? Look for ingredients ending in “-ose” (e.g., glucose, fructose, dextrose) or terms like “syrup” and “nectar.” It’s important to note that the nutrition facts label combines both added and natural sugars under “Total Sugars.”

Fiber: The Indigestible Carbohydrate

Fiber is a unique type of carbohydrate that comes from plant-based foods. Unlike other carbs, fiber is not digested by the body but passes through the intestines largely intact. This indigestible quality is what makes fiber so beneficial for digestive health and overall well-being.

Health Benefits of Fiber

Why is fiber crucial for our health? Fiber offers numerous benefits, including:

• Promoting digestive health and regularity
• Increasing feelings of fullness and satiety
• Potentially reducing cholesterol levels
• Supporting weight management
• Helping to stabilize blood sugar levels

Recommended Daily Fiber Intake

How much fiber should adults consume daily? The recommended daily intake for adults is 25 to 30 grams of fiber. However, most Americans fall short of this goal, typically consuming only about half the recommended amount. Even small increases in fiber intake can be beneficial for health.

Rich Sources of Dietary Fiber

Where can you find good sources of dietary fiber? Include these fiber-rich foods in your diet:

• Beans and legumes (black beans, kidney beans, chickpeas, lentils)
• Fruits and vegetables, especially those with edible skins and seeds
• Whole grains (whole wheat pasta, whole grain cereals, whole grain breads)
• Nuts (peanuts, walnuts, almonds)

When choosing grain products, how can you ensure you’re getting enough fiber? Look for whole grain cereals with at least 3 grams of dietary fiber per serving. For bread, aim for at least 3 grams of fiber per slice. Additionally, check the ingredients list to ensure a whole grain is listed first.

Carbohydrate Counting and Nutrition Labels

For those managing their carbohydrate intake, understanding nutrition labels is crucial. The “Total Carbohydrate” on a nutrition label includes all three types of carbohydrates: starch, sugar, and fiber. This is the number to focus on when counting carbs.

Decoding Sugar Content on Labels

How can you determine the amount of added sugars in a product? While the “Total Sugars” on a nutrition label includes both natural and added sugars, many labels now also list “Added Sugars” separately. This information can help you make more informed choices about your sugar intake.

The Role of Carbohydrates in a Balanced Diet

Why are carbohydrates essential in our diet? Carbohydrates serve several vital functions:

• Providing energy for bodily functions and physical activity
• Supporting brain function and cognitive performance
• Aiding in digestion and promoting gut health (particularly fiber)
• Helping to regulate blood sugar levels (complex carbohydrates and fiber)

While low-carb diets have gained popularity, it’s important to remember that carbohydrates are a crucial part of a balanced diet. The key is choosing the right types of carbohydrates and consuming them in appropriate amounts.

Making Informed Carbohydrate Choices

How can you make healthier carbohydrate choices? Here are some tips:

• Prioritize whole grains over refined grains
• Choose fruits, vegetables, and legumes as primary carbohydrate sources
• Limit added sugars and processed foods
• Pay attention to portion sizes
• Balance carbohydrates with protein and healthy fats for optimal nutrition

By understanding the different types of carbohydrates and their roles in our diet, you can make more informed decisions about your nutrition. Remember, a balanced approach that includes a variety of nutrient-dense carbohydrates can contribute to overall health and well-being.

The Impact of Carbohydrates on Blood Sugar

How do different types of carbohydrates affect blood sugar levels? The glycemic index (GI) is a measure of how quickly a food can raise blood sugar. Generally:

• Simple sugars and refined carbohydrates have a high GI, causing rapid spikes in blood sugar
• Complex carbohydrates and foods high in fiber have a lower GI, resulting in more gradual changes in blood sugar

Understanding the glycemic impact of foods can be particularly important for individuals managing diabetes or trying to maintain stable energy levels throughout the day.

Low-Glycemic Carbohydrate Options

What are some examples of low-glycemic carbohydrates? Consider incorporating these options into your diet:

• Non-starchy vegetables (leafy greens, broccoli, cauliflower)
• Whole grains (quinoa, barley, bulgur)
• Legumes (lentils, chickpeas, black beans)
• Some fruits (berries, apples, pears)

By choosing more low-glycemic carbohydrates, you can help maintain steadier blood sugar levels and potentially improve overall health outcomes.

Carbohydrates and Athletic Performance

How do carbohydrates support athletic performance? Carbohydrates play a crucial role in fueling physical activity and optimizing athletic performance:

• They provide readily available energy for high-intensity exercise
• Adequate carbohydrate intake helps maintain glycogen stores in muscles and liver
• Carbs can improve endurance and delay fatigue during prolonged exercise

Athletes and highly active individuals often require higher carbohydrate intake to support their energy needs and facilitate recovery. The timing and type of carbohydrates consumed can be strategically planned to maximize performance benefits.

Carbohydrate Loading

What is carbohydrate loading, and when is it beneficial? Carbohydrate loading is a strategy used by some endurance athletes to maximize glycogen stores before a big event. It typically involves increasing carbohydrate intake in the days leading up to a competition while tapering physical activity. This approach can be particularly useful for events lasting longer than 90 minutes.

Carbohydrates and Weight Management

How do carbohydrates factor into weight management? While carbohydrates have sometimes been vilified in weight loss discussions, they can be part of a healthy weight management plan when chosen wisely:

• Fiber-rich carbohydrates promote feelings of fullness and can help control appetite
• Complex carbohydrates provide sustained energy, potentially reducing cravings
• Whole grains and legumes offer important nutrients while being relatively low in calories

The key to incorporating carbohydrates into a weight management plan is focusing on nutrient-dense options and controlling portion sizes. Balancing carbohydrates with lean proteins and healthy fats can create satisfying meals that support weight goals.

Misconceptions About Carbohydrates and Weight Gain

Are carbohydrates inherently fattening? This is a common misconception. Weight gain is primarily a result of consuming more calories than you burn, regardless of whether those calories come from carbohydrates, proteins, or fats. However, some carbohydrate-rich foods (particularly those high in added sugars or refined grains) can be calorie-dense and easy to overconsume, potentially contributing to weight gain if not balanced with overall energy needs.

The Future of Carbohydrate Research

What emerging areas of carbohydrate research are scientists exploring? Several exciting avenues of study are expanding our understanding of carbohydrates and their impact on health:

• The role of resistant starch in gut health and metabolic function
• Personalized nutrition approaches based on individual glycemic responses
• The impact of carbohydrate quality on long-term health outcomes
• Development of novel, healthier sweeteners and carbohydrate alternatives

As research continues to evolve, our understanding of how to best incorporate carbohydrates into a healthy diet may be refined. Staying informed about the latest findings can help you make the most up-to-date choices for your nutritional needs.

Carbohydrates and Gut Microbiome

How do carbohydrates influence our gut microbiome? Certain types of carbohydrates, particularly fiber and resistant starch, serve as prebiotics – food for the beneficial bacteria in our gut. A healthy gut microbiome has been linked to numerous health benefits, including improved digestion, stronger immune function, and even potential impacts on mood and mental health.

By consuming a diverse range of plant-based carbohydrates, you can help support a thriving and diverse gut microbiome. This emerging area of research highlights yet another reason why including a variety of whole, unprocessed carbohydrates in your diet can contribute to overall health and well-being.

Types of Carbohydrates | ADA

Did you know there are three main types of carbohydrate in food? There are

You’ll also hear terms like naturally occurring sugar, added sugar, low-calorie sweeteners, sugar alcohols, reduced-calorie sweeteners, processed grains, enriched grains, complex carbohydrate, sweets, refined grains and whole grains.

No wonder knowing what kind and how much carbohydrate to eat can be confusing!

On the nutrition label, the term “total carbohydrate” includes all three types of carbohydrates. This is the number you should pay attention to if you are carbohydrate counting.

Starch

Foods high in starch include:

• Starchy vegetables like peas, corn, lima beans and potatoes

• Dried beans, lentils and peas such as pinto beans, kidney beans, black eyed peas and split peas

• Grains like oats, barley and rice. (The majority of grain products in the US are made from wheat flour. These include pasta, bread and crackers but the variety is expanding to include other grains as well. )

The grain group can be broken down even further into whole grain or refined grain.

A grain contains three parts:

• bran

• germ

• endosperm

The bran is the outer hard shell of the grain. It is the part of the grain that provides the most fiber and most of the B vitamins and minerals.

The germ is the next layer and is packed with nutrients including essential fatty acids and vitamin E.

The endosperm is the soft part in the center of the grain. It contains the starch. Whole grain means that the entire grain kernel is in the food.

If you eat a whole grain food, it contains the bran, germ, and endosperm so you get all of the nutrients that whole grains have to offer. If you eat a refined grain food, it contains only the endosperm or the starchy part so you miss out on a lot of vitamins and minerals. Because whole grains contain the entire grain, they are much more nutritious than refined grains.

Sugar

Sugar is another type of carbohydrate. You may also hear sugar referred to as simple or fast-acting carbohydrate.

There are two main types of sugar:

On the nutrition facts label, the number of sugar grams includes both added and natural sugars.

There are many different names for sugar. Examples of common names are table sugar, brown sugar, molasses, honey, beet sugar, cane sugar, confectioner’s sugar, powdered sugar, raw sugar, turbinado, maple syrup, high-fructose corn syrup, agave nectar and sugar cane syrup.

You may also see table sugar listed by its chemical name, sucrose. Fruit sugar is also known as fructose and the sugar in milk is called lactose. You can recognize other sugars on labels because their chemical names also end in “-ose.” For example glucose (also called dextrose), fructose (also called levulose), lactose and maltose.

If you are looking for information about artificial sweeteners, read the “sugar substitutes” section on this page.

Fiber

Fiber comes from plant foods so there is no fiber in animal products such as milk, eggs, meat, poultry, and fish.

Fiber is the indigestible part of plant foods, including fruits, vegetables, whole grains, nuts and legumes. When you consume dietary fiber, most of it passes through the intestines and is not digested.

For good health, adults need to try to eat 25 to 30 grams of fiber each day. Most Americans do not consume nearly enough fiber in their diet, so while it is wise to aim for this goal, any increase in fiber in your diet can be beneficial. Most of us only get about half of what is recommended.

Fiber contributes to digestive health, helps to keep you regular, and helps to make you feel full and satisfied after eating.

Additional health benefits, of a diet high in fiber—such as a reduction in cholesterol levels—have been suggested by some so may be an additional benefit.

Good sources of dietary fiber include:

• Beans and legumes. Think black beans, kidney beans, pintos, chickpeas (garbanzos), white beans, and lentils.

• Fruits and vegetables, especially those with edible skin (for example, apples, corn and beans) and those with edible seeds (for example, berries).

• Whole grains such as:

• Whole wheat pasta

• Whole grain cereals (Look for those with three grams of dietary fiber or more per serving, including those made from whole wheat, wheat bran, and oats.)

• Whole grain breads (To be a good source of fiber, one slice of bread should have at least three grams of fiber. Another good indication: look for breads where the first ingredient is a whole grain. For example, whole wheat or oats.) Many grain products now have “double fiber” with extra fiber added.

• Nuts — try different kinds. Peanuts, walnuts and almonds are a good source of fiber and healthy fat, but watch portion sizes, because they also contain a lot of calories in a small amount.

In general, an excellent source of fiber contains five grams or more per serving, while a good source of fiber contains 2.5–4.9 grams per serving.

It is best to get your fiber from food rather than taking a supplement. In addition to the fiber, these foods have a wealth of nutrition, containing many important vitamins and minerals. In fact, they may contain nutrients that haven’t even been discovered yet!

It is also important that you increase your fiber intake gradually, to prevent stomach irritation, and that you increase your intake of water and other liquids, to prevent constipation.

Good Carbs, Bad Carbs — How to Make the Right Choices

The amount of carbs we should consume is a highly debated topic. We need some carbs to function well, but they could also contribute to weight gain and other health conditions. Some carbs may be healthier for us than others.

The dietary guidelines suggest that we get about half of our calories from carbohydrates. On the other hand, some claim that carbs may lead to obesity and type 2 diabetes and that most people should limit them in their diets.

While there are good arguments on both sides, there is no denying that our bodies need carbohydrates to work well. This article takes a detailed look at carbs, the difference between whole and refined crabs, their health effects, and how you can make the best choices for yourself.

What are carbs?

Carbs, or carbohydrates, are molecules that have carbon, hydrogen, and oxygen atoms.

In nutrition, the word “carbs” refers to one of the three macronutrients. The other two are protein and fat.

Dietary carbohydrates have three main categories:

• Sugars. These are sweet, short-chain carbohydrates found in foods. Examples are glucose, fructose, galactose, and sucrose.
• Starches. These are long chains of glucose molecules, which eventually get broken down into glucose in the digestive system.
• Fiber. Humans cannot digest fiber, but the bacteria in the digestive system can make use of some types. Plus, eating fiber is vital to your overall health.

One of the primary purposes of carbohydrates in our diet is to provide fuel for our bodies.

Most carbs get broken down or transformed into glucose, which can be used as energy. Carbs can also be turned into fat (stored energy) for later use.

Fiber is an exception. It doesn’t provide energy directly, but it does feed the friendly bacteria in the digestive system. These bacteria can use the fiber to produce fatty acids that some of our cells can use as energy.

Sugar alcohols are also classified as carbohydrates. They taste sweet but usually don’t provide many calories. They don’t tend to be nutritive.

Summary

Carbohydrates are one of the three macronutrients. The main types of dietary carbohydrates are sugars, starches, and fiber.

‘Whole’ vs. ‘refined’ carbs

Though there is a lot of information floating around about carbs, keep in mind that not all carbs are created equal.

There are many different types of carbohydrate-containing foods, and they can vary in their health effects.

Carbs are sometimes referred to as “simple” versus “complex” or “whole” versus “refined.”

Whole carbs are minimally processed and contain the fiber found naturally in the food, while refined carbs have been processed more and have had the natural fiber removed or changed.

Examples of whole carbs include:

• vegetables
• quinoa
• barley
• legumes
• potatoes
• whole grains
• oats
• beans

On the other hand, refined carbs include:

• sugar-sweetened beverages
• white bread
• pastries
• other items made with white flour

Numerous studies show that refined carbohydrate consumption is associated with health conditions like obesity and type 2 diabetes (1, 2, 3).

Refined carbohydrates tend to cause spikes in blood sugar levels, which can lead to a subsequent crash that can trigger hunger and lead to food cravings (4, 5).

They’re usually also lacking in many essential nutrients. In other words, they’re “empty” calories.

There are also added sugars, which should be limited as diets high in added sugars are linked to an increased risk of many different chronic diseases (6, 7, 8, 9).

While it is important to limit refined carbs and added sugars, whole carbs should be a part of a balanced diet.

Whole food sources of carbohydrates are loaded with nutrients and fiber and don’t cause the same spikes and dips in blood sugar levels.

Numerous studies on high fiber carbohydrates, including vegetables, fruits, legumes, and whole grains, show that eating them is linked to improved metabolic health and a lower risk of disease (10, 11, 12, 13, 14).

Summary

Not all carbs are created equal. Refined carbs are linked to obesity and metabolic diseases, but whole carbohydrates, which are minimally processed, have many health benefits.

Low carb diet conundrum

No discussion about carbs is complete without mentioning low carb diets.

These types of diets restrict carbohydrates while allowing plenty of protein and fat.

Though there are studies that indicate that low carb diets can help you lose weight, research tends to focus on those who have obesity, metabolic syndrome, and/or type 2 diabetes.

Some of these studies show that low carb diets can promote weight loss and lead to improvements in various health markers, including HDL “good” cholesterol, blood sugar, blood pressure, and others when compared with the standard “low fat” diet (15, 16, 17, 18, 19).

However, a review of more than 1,000 studies found that while there were positive outcomes with low carb diets less than and at 6–11 months, there wasn’t a significant effect on cardiovascular risk factors after 2 years (20).

Additionally, a National Health and Nutrition Examination Survey conducted from 1999–2010 that analyzed low carb diets and the risk of death found that those who ate the least amount of carbs tended to die prematurely from any cause, including stroke, cancer, and coronary heart disease (21, 22, 23).

Summary

Just because low carb diets can be useful for weight loss for some individuals, they’re not the answer for everyone.

‘Carbs’ are not the cause of obesity

Though limiting your carbs can lead to weight loss, it doesn’t mean that eating carbs in and of itself is what caused weight gain in the first place.

This is actually a myth that’s been debunked.

While it’s true that added sugars and refined carbs are linked to an increased chance of developing obesity, the same is not true of fiber-rich, whole-food sources of carbohydrates.

In fact, humans have been eating carbs for thousands of years, in some form or another.

Yet the rate of developing obesity started growing around the mid-20th century with an uptick around 1980 when 4.8 percent of men and 7.9 percent of women had obesity.

Today, our numbers have increased exponentially and 42.4 percent of adults have obesity (24).

It’s also worth noting that some populations have remained in excellent health while eating a high carb diet.

The Okinawan people and the Kitavan islanders, who consume a significant portion of their daily calorie intake from carbohydrates, have some of the longest lifespans (25).

What they have in common is they eat real, unprocessed foods.

However, populations that consume a large amount of refined carbohydrates and processed foods tend to have a higher chance of developing negative health outcomes.

Summary

Humans have been eating carbs long before the obesity epidemic, and there are many examples of populations that have remained in excellent health while eating diets high in carbs.

Carbs are not ‘essential,’ but many carb-containing foods are incredibly healthy

Many people following a low carb diet claim that carbs are not an essential nutrient.

This may be true to an extent, but they’re a critical component of a balanced diet.

Some believe that the brain doesn’t need the recommended 130 grams of carbohydrates per day. While some areas of the brain can use ketones, the brain relies on carbohydrates to provide its fuel (26, 27).

Furthermore, the nutrition carb-containing foods, such as vegetables and fruits, provide offer a variety of health benefits.

Although it’s possible to survive even on a zero-carb diet, it’s probably not an optimal choice because you’re missing out on plant foods that science has shown to be beneficial. Additionally, that extremely restrictive diet shouldn’t be something that is embarked upon without speaking with your doctor.

Summary

Carbohydrates are not an “essential” nutrient.

However, many carb-rich plant foods are loaded with beneficial nutrients, so avoiding them may not leave you feeling your best.

How to make the right choices

As a general rule, carbohydrates in their natural, fiber-rich form are healthy, while those stripped of their fiber are not.

If it’s a whole, single-ingredient food, then it’s probably a healthy food for most people, no matter what the carbohydrate content is.

Instead of thinking of carbs as either “good” or “bad,” focus on increasing whole and complex options over those that are heavily processed. It is better to focus on what you are gaining instead of what it feels like you may be giving up.

Things are rarely ever black and white in nutrition. But the following foods are a better source of carbs.

• Vegetables. All of them. It’s best to eat a variety of vegetables every day.
• Whole fruits. Apples, bananas, strawberries, etc.
• Legumes. Lentils, kidney beans, peas, etc.
• Nuts. Almonds, walnuts, hazelnuts, macadamia nuts, peanuts, etc.
• Seeds. Chia seeds and pumpkin seeds.
• Whole grains. Choose grains that are truly whole, as in pure oats, quinoa, brown rice, etc.
• Tubers. Potatoes, sweet potatoes, etc.

These foods may be acceptable in moderation for some people, but many will do best by limiting them as much as possible.

• Sugary drinks. These are sodas, fruit juices with added sugar, and beverages sweetened with high fructose corn syrup.
• White bread. These are refined carbohydrates that are low in essential nutrients and have a negative effect on metabolic health. This applies to most commercially available breads.
• Pastries, cookies and cakes. These foods tend to be very high in sugar and refined wheat.
• Ice cream. Most types of ice cream are very high in sugar, although there are exceptions.
• Candies and chocolates. If you’re going to eat chocolate, choose quality dark chocolate.
• French fries and potato chips. Whole potatoes are healthy. However, french fries and potato chips don’t provide the nutritional benefits that whole potatoes do.

Summary

Carbs in their natural, fiber-rich form are generally healthy.

Processed foods with sugar and refined carbs don’t provide the same nutritional benefits as carbs in their natural form and are more likely to lead to negative health outcomes.

Low carb is great for some, but others function best with plenty of carbs

There is no one-size-fits-all solution in nutrition.

The “optimal” carbohydrate intake depends on numerous factors, such as:

• age
• gender
• metabolic health
• physical activity
• food culture
• personal preference

If you’re overweight or have medical conditions such as metabolic syndrome and/or type 2 diabetes, you may be carbohydrate sensitive.

In this case, reducing carbohydrate intake is likely beneficial.

On the other hand, if you’re just trying to stay healthy, there’s probably no reason for you to avoid “carbs.” However, it’s still important to eat whole, single-ingredient foods as much as possible.

If your body type is naturally lean and/or you’re highly physically active, you may even function much better with plenty of carbs in your diet.

For more information about the amount of carbs that’s right for you, talk with your doctor.

What applies to complex and simple carbohydrates, is it possible to refuse carbohydrates, which will be due to their lack January 2023 – January 6, 2023

Noodles are not only carbohydrates. Durum wheat pasta contains 10 to 15% protein

Photo: Roman Danilkin / 63.RU

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Have you ever thought about giving up carbohydrates in order to lose weight? Or did they justify eating chocolate by saying that the brain needs carbohydrates? But you need to understand that carbohydrates are not only sweets, but also vegetables, as well as, for example, cereals. In this material, we decided to figure out why the body needs them, how the right and wrong carbohydrates differ, and what threatens their deficiency. This was told by the Perm gastroenterologist Alexander Sobol, who has more than 10 years of experience.

There are two large groups of carbohydrates: complex and simple, or, as they are also called, right and wrong. Complex carbohydrates are further divided into several types: starch (consists of a large number of glucose molecules, normalizes digestion), fiber (promotes the absorption of food), glycogen (accumulates in the body as an energy reserve) and pectin (helps lower blood glucose and cholesterol) .

— Carbohydrates are practically the main source of energy for our body, they are as easily assimilated and processed to maintain energy balance, — says the expert. – One gram of carbohydrates on average gives four kilocalories, breaking down and converting into glucose, which nourishes our tissues, especially brain tissue. But there is a small caveat here. When they say that the brain needs carbohydrates, they do not mean sugar, but complex carbohydrates, which will slowly and systematically enter the brain tissues and give an energy plateau so that the brain constantly receives the proper amount of energy.

The gastroenterologist advises patients not to count calories, but to know the glycemic index of foods. It reflects the level of influence of food on insulin production. The higher the glycemic index, the faster the product is absorbed into the blood, causes the release of insulin, and the faster the person will want to eat in the future. The lower the glycemic index, the less the product affects insulin-dependent organs. For example, on the pancreas – when eating foods with a low glycemic index, the load on it is less and lower the risk of causing insulin resistance (insensitivity of cells to insulin, the inability for cells to take glucose for use), obesity, and diabetes mellitus.

– Our sugar level fluctuates within a certain range. If more sugar is supplied, the pancreas should quickly release insulin from proinsulin, the doctor says. – This hormone ensures the transfer of glucose from the blood to the tissues. But insulin does not work for long, from 30-40 minutes to an hour. Once there was a rapid jump in insulin release, glucose will have time to “break down”, and insulin will still circulate in the blood, causing a feeling of hunger. If you eat only fast carbohydrates, then a person begins to gain weight, constantly wants to eat and feels uncomfortable.

Some cereals, such as oatmeal, are classified as complex carbohydrates

Photo: Timofey Kalmakov

, wild rice) , cornmeal, vegetables (beans, spinach, lettuce, broccoli, celery, kale, cucumbers, onions, turnips, artichokes, carrots), sugar-free low-fat yogurt, skim milk, seeds, and nuts.

Complex carbohydrates are so named because they have a complex structure; these are polysaccharides, and the body itself will break down their molecular chains to simpler ones. This takes a longer time, about two hours.

– While the body is busy with this process, we feel full, and, in principle, we do not have a feeling of lack of energy. In this process, energy is supplied in a dosed, stable way, without sudden jumps. And the person feels comfortable, says the therapist-gastroenterologist.

Simple carbohydrates always have a high glycemic index, that is, an indicator by which the speed at which glucose enters the blood is estimated. Complex carbohydrates can also have a high glycemic index, but will work slower and longer.

– Conditionally dividing carbohydrates into simple and complex is not entirely correct. Here, the glycemic index of products plays a key role, an indicator of how quickly a product is converted into glucose on a standard scale from 0 to 100, says Alexander Sobol.

Low glycemic index – up to 55, from 55 to 69 – medium and from 70 and above – high. However, the glycemic index on its own doesn’t work without the glycemic load, a measure of how much carbohydrate a food contains. The value of the glycemic load is low (up to 10), medium (from 10 to 19) and high (from 20 and above). Tables with the glycemic index and food load can be found on the Internet. The best option is when the product has a low glycemic index and a low load.

– For example, watermelon has a high glycemic index – 76. But the glycemic load is only 7. This means that blood sugar will not increase much, because carbohydrate is only 5 grams of volume, the rest is mostly water, – says the specialist. “But the glycemic index and glycemic load do not take into account the variety and ripeness of the product, they also change after it is cooked, when the product is combined in a dish, and so on. It is best to focus not on these indicators, but on the quality of the products. The same potato has a very high glycemic index, but if it is cooked correctly – without oil, in its uniform, without fatty milk, then there will be no great harm from it.

There are several types of pasta: A – from durum wheat, B – from soft varieties and C – from baking flour. Pasta from group A is classified as complex carbohydrates, and from groups B and C, rather, it is closer to simple carbohydrates.

– Many people believe that pasta is carbohydrates, they quickly gain weight and in general it is a harmful product that should be excluded from the diet. Of course, this is absolutely not true, because high-quality pasta contains about 200-250 calories per serving, a very small percentage of fat and practically does not contain cholesterol.

Durum wheat pasta is considered complex carbohydrates

Photo: Roman Danilkin / 63.RU

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Durum wheat pasta also contains 10 to 15% protein, so they are considered a complete product. They also contain a shell of wheat, from which they are made, and it contains micro and macro elements, vitamins, for example, group B. We talked about pasta in more detail in this material.

As we said above, fast carbohydrates have a short effect, after their use hunger arises, in theory it can provoke overeating. But there is a nuance: in practice, a person rarely consumes pure carbohydrate, we do not eat refined sugar.

— We eat complex foods that include proteins, fats, and carbohydrates. Let’s figure it out. For example, 100 grams of chocolate contains 50 grams of carbohydrates, 30-34 grams of fat, and fat contains twice as many calories as carbohydrates. That is, it turns out a vicious circle, says the doctor. – And what is the solution here: eat not a bar of chocolate, but, for example, a slice, and thereby reduce the load on your body and not get, so to speak, a negative effect. Ideally, of course, it is better to replace with fruit or dried fruit. For example, an apple contains approximately 10 grams of carbohydrates and 0.4 grams of fat.

You can’t give up carbohydrates completely, but slow ones are more preferable, the doctor says. Complex carbohydrates in the diet should be at least 50%.

– Most preferred [complex carbohydrates] – fiber (found in beans, peas, Brussels sprouts, broccoli, asparagus, carrots, white rice, wheat, oats, nuts, olives. – Ed. ). It is not deposited in excess fat, on the contrary, it reduces the risk of obesity, does not cause spikes in blood glucose and insulin levels, and helps the gastrointestinal tract, says Alexander Sobol. – Starch in moderation is also needed, it nourishes the intestines and intestinal bacteria. We know that the intestine plays an important role in the development of diseases of any systems and organs, affects the production of insulin, and helps to absorb nutrients.

When you need to quickly replenish an energy deficit, you can eat some foods containing fast carbohydrates.

If the body is deprived of its main source of energy, this will manifest itself in the form of dehydration, since normal carbohydrate metabolism is important for water retention in the body. There will also be problems with the gastrointestinal tract.

— If we don’t get fiber properly, then our intestines and the microorganisms that live in the intestines suffer. Dysbacteriosis (dysbiosis), improper bowel function will lead to constipation or, conversely, to loose stools, bloating, feeling unwell, says a gastroenterologist.

After consultation with a specialist, carbohydrates can be replaced with proteins and fats, but Alexander Sobol personally does not recommend doing this. Products that contain a large amount of fast carbohydrates are best replaced with those that contain slow ones.

Fruits and berries contain simple carbohydrates

Photo: Timofey Kalmakov

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If you are interested in weight loss, you need to limit the intake of easily digestible carbohydrates and slightly increase the intake of complex carbohydrates. To gain mass, you need to maintain a balance of simple and complex carbohydrates.

– If we are gaining mass, then we mainly resort to fast carbohydrates. But do not forget that fast carbohydrates should always be combined with some kind of physical activity or training. So they will be burned faster and not deposited in adipose tissue. The time of their use should be recommended by the trainer, says the doctor. – Slow carbohydrates in this case will need to be consumed a few hours before training to gain muscle mass.

Previously, we published in two parts the answers of a gastroenterologist to various questions about nutrition. For example, in the first part, we figured out whether soup is as healthy as we think, and which product is the most harmful. And in the second part, they learned why fresh bread is harmful and what will happen if you eat instant noodles for a month.

Simple and complex carbohydrates. What is this? 12 most important questions

In recent decades, an anti-carbohydrate fashion has appeared: “Carbohydrates cause diabetes”, “you need to give up carbohydrates”, “white rice, bread and pasta should not be eaten” … We disagree and want to tell you what complex carbohydrates are, what fast carbohydrates differ from slow ones in how much they need to be eaten, whether sugar is harmful, and much more.

WHAT ARE CARBOHYDRATES AND WHY DO YOU NEED THEM?

What is . Carbohydrates are sugar, but not necessarily sweet. In addition to all sweets, sugars are found in cereals, grains and legumes, such as buckwheat, pasta and beans. In its pure form, the body does not absorb carbohydrates, so it converts them into glucose, and then it feeds the cells with glucose energy. It turns out that the fate of a carbohydrate is unenviable: it lives with one goal – to get into the stomach, become glucose and sing “It’s snowing” and give the body energy.

Why do we need . First, the body sends glucose to cells that need energy right now, for example, to grow a new neural connection in the brain. And when those cells are full, the body sends glucose to the liver and muscles. There, 10-50 thousand glucoses are collected into one large glucose – a glycogen molecule. This is the same glucose, but in large quantities.

The liver stores glycogen to supply glucose to cells when they lack energy. And the muscles – to spend energy under load, for example, during training. If there is no glycogen in the muscles, they will begin to take energy from another reserve – from protein, and in this way they will destroy themselves.

The amount of glycogen depends on the duration, intensity and quality of training. We can sustain a 90 minute workout and have the strength to do so thanks to carbs → glucose → glycogen.

WHAT DIFFERENT FROM SIMPLE CARBOHYDRATES?

Different structure . Imagine a railroad car – it’s a simple carbohydrate. And the whole railway composition is a complex carbohydrate. From the head of the station received a command to send the train to the depot. The whole train will not fit there, so you should separate each car and work specifically with it. So it is in the body.

Simple carbohydrates consist of one molecule and are rapidly absorbed into the blood. Because of this, they are also called “fast carbohydrates.” And complex carbohydrates are made up of a chain of simple ones. Such carbohydrates are longer, and it takes time to break down one molecule to glucose. Therefore, complex carbohydrates are called “slow carbohydrates”.

The body reacts differently . Our body reacts to fast carbohydrates like this: fast carbohydrate enters the body → glucose levels rise sharply → glucose is quickly distributed to cells → glucose levels also drop sharply.

And with slow carbohydrates, the body works like this: a slow carbohydrate enters the body → it takes a long time to break down to glucose → the blood glucose level rises slowly → as it breaks down, glucose is gradually distributed throughout the cells → the glucose level decreases slowly.

WHICH IS BETTER – FAST CARBOHYDRATES OR SLOW CARBOHYDRATES?

When blood glucose rises, we feel full, and when it falls, we feel hungry. For the body, there is no difference between chocolate and buckwheat – it will process these products into glucose and distribute them further. But there is a difference in saturation: chocolate (fast carbohydrate) will saturate for half an hour, and buckwheat (slow) – for three.

This happens because simple carbohydrates from chocolate are instantly absorbed into the blood, quickly raise the level of glucose and are just as quickly distributed to the cells. And the complex carbohydrates of buckwheat will break down much longer and be distributed over the cells just as long. In addition, along with buckwheat, the body will receive B vitamins, iron and vegetable protein, and in chocolate – only additional fats.

It turns out that complex carbohydrates are healthier than simple ones, because they saturate longer, contain vitamins and dietary fiber (fiber).

IS FIBER ALSO A CARBOHYDRATE?

Dietary fiber is a special type of carbohydrate. It is found in plant foods – vegetables, fruits, legumes and grains. Our body does not know how to digest fiber, so it is not absorbed into the blood, but passes through the digestive tract in transit, “cleansing” the intestines.

Fiber increases satiety and prolongs the feeling of fullness, so it is best to start the meal with a green salad, so it is easier not to overeat. To gain the required level of fiber – 25-35 grams per day – WHO recommends eating at least 400 grams of vegetables and fruits per day.

THEY SAY THAT IF THERE IS A LOT OF CARBOHYDRATES IT WILL LEAD TO DIABETES AND INSULIN RESISTANCE, IS IT TRUE?

To answer this question, you need to understand what happens when carbohydrate enters the body. The task of the body is to distribute glucose throughout the cells. The following happens:

Glucose enters the blood

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Pancreas produces insulin its receptor is a call button, and insulin is you. You want to enter the elevator and you press the button, but it does not work – the elevator does not open. This is because in front of you a certain gentleman pressed the button for a very long time and broke it. The same thing happens with the cell receptor – it ceases to “obey” insulin, does not open the “door”, and glucose does not enter the cell. This condition is called insulin resistance.

As a result, the cell does not receive energy, and glucose remains in the blood. Then the pancreas begins to produce even more insulin – the body needs to distribute glucose. This leads to exhaustion of the pancreas – it is not able to secrete the amount of insulin that is needed. Sugar remains in the blood, and a dangerous health condition occurs – type 2 diabetes mellitus.

In addition, if the cells do not have energy, then they do not work. This leads to the activation of those diseases to which a person is predisposed. The danger of such a state is this: if the cell cannot accept energy, it will not be able to accept medicines. This means that it will be more difficult to cure such a disease.

HOW TO CALCULATE YOUR CARBOHYDRATE RATE?

According to the classical formula of KBJU. There is a classic formula for the distribution of proteins, fats and carbohydrates: 30/30/40. To do this, you will have to do calculations and keep a food diary. The most convenient way to read KBJU is through an application, for example, FatSecret.

Two examples of a food diary: in the first there is an excess in calories, too many carbohydrates, not enough protein, and only fats fit into the norm. And in the second, the BJU ratio is almost perfect.

The need for carbohydrates depends on the load. Any physical activity on carbohydrates will be more productive, because carbohydrates provide energy. When activity is high, such as daily workouts or moving work, then you should increase the carbohydrate level to 50%. And vice versa, reduce if you sit in the office all day on a chair, otherwise carbohydrates will go into reserve.

Use the plate rule if you are too lazy to count calories. Half your plate should be colorful vegetables and fruits, a quarter should be grains, and another quarter should be protein foods:

Healthy Eating Plate from Harvard School of Public Health

WHAT FOODS HAVE CARBOHYDRATES?

Almost all foods contain carbohydrates. Typically, white-colored foods – sugar, white bread, white flour, white rice – contain simple carbohydrates, while dark foods – grains, vegetables and legumes – are complex.

WHAT HAPPENS IF THERE IS TOO MANY CARBOHYDRATES?

If you eat a large amount of carbohydrates, this will lead to the accumulation of fat. Being overweight increases the risk of heart disease and diabetes. Also, sugar can cause tooth decay. If systematically sorted out with carbohydrates, diseases that a person is genetically prone to, such as atherosclerosis, can worsen.

It’s easy to go overboard with carbohydrates because all industrial foods have “added sugars” – these are simple carbohydrates that are added to the product during the cooking process. For example, muesli, yoghurts, a bun or coffee with syrup. It turns out that it is enough to eat granola with yogurt for breakfast, and in the evening have a snack with a bun with cocoa.

WHAT HAPPENS IF CARBOHYDRATES ARE EXCLUDED FROM THE DIET?

It is impossible to completely exclude carbohydrates, because any product contains all macronutrients: proteins, fats, and carbohydrates. There are just more in some places and fewer in others.

Low-carbohydrate diets work in the short term, such as the Dukan or Atkins diets. After all, when we reduce the consumption of carbohydrates, the level of glucose in the blood levels out and weight is lost. But weight loss is due to fluid loss, not fat loss, since 1 gram of carbohydrates retains 4 grams of water. Together with the liquid, electrolytes – potassium, sodium, lithium – also leave and dehydration occurs. Add here poor health, because our cells do not feed on glucose, which means that the body experiences weakness, dizziness, apathy, and a decrease in concentration.

If you continue on a low-carbohydrate diet, cells will first take energy from glycogen, and when it runs out, they will take up proteins. So the muscles will begin to break down, and the products of their decay will begin to oxidize the body. Usually, the products of oxidation are quickly removed from the body, but during fasting or a low-carbohydrate diet, they are retained, and this leads to the appearance of acetoacetic acid and acetone in the urine. Therefore, the healthiest option is moderate carbohydrate intake and a balance of CBJU.

WILL I LOSE WEIGHT IF I REJECT CARBOHYDRATES?

As we have already found out, giving up carbohydrates is harmful. But if you replace fast carbohydrates with slow ones, you will be full longer, which means you will not eat too much. To lose weight, it is not enough to reduce carbohydrates, you need to calculate your calorie intake, reduce it by 10-15% and calculate how many grams of carbohydrates, fats and proteins your body needs. This is healthy weight loss.

Weight loss requires physical activity . A study published in The Nutritional Journal found that all diets (regardless of carbohydrate, fat, and protein content) that included exercise significantly reduced weight and waist circumference in obese women.

HOW TO COUNT HOW MANY CARBOHYDRATES ARE IN A FOOD?

Let’s look at how to count using an apple as an example. Here’s what to do:

1. Find out how many carbohydrates are in 100 grams of a product: on the label or in a search engine. For example, an apple has 14 grams.
2. Weigh an apple. Let’s say 150 grams.
3. If we want to eat the whole apple, then we calculate according to the formula: (150×14)/100. It turns out that in one apple 21 grams of carbohydrates.

Consider the glycemic index (GI) of the product . GI is the rate at which glucose is absorbed into the bloodstream after consumption of a food. The GI of glucose is considered to be 100, and all other products are compared with this value. The higher the GI, the faster the food raises blood sugar levels. For example, white rice has a GI of 70, while brown brown rice has a GI of 50. For example, simple carbohydrates have a higher GI, while complex carbohydrates have a lower GI. This indicator tells us that a serving of brown rice will fill us up more than a serving of white rice.

There is no need to count anything here, there are already special tables in which the GI of each product is registered. People with diabetes need to be friends with these tables because they control blood sugar levels. And for everyone else, you can start at least with a snack: choose foods with a low GI for it.

HOW TO CHOOSE FOODS WITH CARBOHYDRATES?

We have some tips:

1. For breakfast, choose whole grains, unprocessed foods such as long boiled oatmeal.
2. Replace white bread with whole grain bread. Look for breads that list whole wheat, whole rye, or other whole grains as the first ingredient, or better yet, one that’s made from whole grains only.
3. Remove fruit juices and replace them with fruit. An orange has twice the fiber and half the sugar of a glass of orange juice.
4. Reduce potatoes in your diet, replace them with beans. Legumes are an excellent source of slow digesting carbohydrates. In addition, beans and other legumes, such as chickpeas, are high in protein and fiber.

BRIEFS

Carbohydrates are our fuel. They are absorbed by the body in the form of the simplest sugar – glucose. It is impossible to completely exclude carbohydrates – then the cells will not have energy for life, they will begin to take energy from proteins and will destroy muscles.