Uses, health benefits, nutrition, and risks

Carbohydrates or carbs are the sugars, starches, and dietary fiber that occur in plant foods and dairy products. The body breaks them down into glucose, which provides energy.

Carbohydrates are mainly found in plant foods. They also occur in dairy products in the form of a milk sugar called lactose. Foods high in carbohydrates include bread, pasta, beans, potatoes, rice, and cereals.

Carbohydrates play several roles in living organisms, including providing energy.

Byproducts of carbohydrates are involved in the immune system, the development of disease, blood clotting, and reproduction.

This article looks at types of carbohydrates, nutrition, and their effects on health. We also look at the relationship between carbohydrates and diabetes.

Carbohydrates, also known as saccharides or carbs, provide energy for the body. Each gram of carbohydrates provides 4 calories.

The body breaks carbohydrates down into glucose, which is the primary energy source for the brain and muscles.

Carbohydrates are one of three macronutrients, which are nutrients that the body needs in larger amounts.

The other macronutrients are protein and fats. Proteins provide 4 calories per gram, and fats provide 9 calories per gram.

It’s generally recommended that people consume between 45-65% of their total calories in the form of carbohydrates per day. However, carbohydrate needs depend on many factors, including body size, activity levels, and blood sugar control.

The Food and Drug Administration (FDA) recommend that people get 275 g of carbohydrate each day in a 2,000-calorie diet. This includes dietary fiber, total sugars, and added sugars, which are listed on food labels.

Carbohydrates in foods occur in various forms, including the following:

• Dietary fiber, a type of carbohydrate that the body cannot easily digest. It occurs naturally in fruits, vegetables, nuts, seeds, beans, and whole grains.
• Total sugars, which include sugars that occur naturally in foods, such as dairy products, as well as added sugars, which are common in baked goods, sweets, and desserts. The body very easily digests and absorbs sugars.
• Sugar alcohols, a type of carbohydrate that the body does not fully absorb. They have a sweet taste and fewer calories than sugar. Sugar alcohols are added to foods as reduced-calorie sweeteners, such as in chewing gum, baked goods, and sweets.

Dietary fiber helps promote regular bowel movements, lowers blood sugar and cholesterol, and may help reduce a person’s calorie intake. The FDA recommend that people get 28 grams (g) of dietary fiber per day in a 2,000-calorie diet.

Most people in the United States exceed the recommended daily limits for added sugar. This can increase a person’s risk of developing cardiovascular disease and dental cavities.

The Dietary Guidelines for Americans 2015–2020 recommend that people get less than 10% of their total daily calories from added sugars, which means less than 50 g of added sugars each day.

However, limiting added sugar as much as possible is best for overall health. The American Heart Association recommend that women limit added sugar to less than 6 teaspoons (25 g) per day and men limit their intake to less than 9 teaspoons (36 g) per day.

The chemical structures of carbohydrates contain carbon, hydrogen, and oxygen atoms. Two basic compounds make up carbohydrates: Aldehydes, which are double-bonded carbon and oxygen atoms, plus a hydrogen atom, and ketones, which are double-bonded carbon and oxygen atoms, plus two additional carbon atoms.

Carbohydrates can combine to form polymers, or chains, to create different types of carbohydrates. Carbohydrate can be monosaccharides, disaccharides, or polysaccharides.

Monosaccharides

Monosaccharides are single units of sugar. Examples include:

• glucose, the body’s main source of energy
• galactose, which is most readily available in milk and dairy products
• fructose, which mostly occurs in fruits and vegetables

Disaccharides

Disaccharides are two sugar molecules joined together. Examples include:

• lactose, found in milk, which is made up of glucose and galactose
• sucrose, or table sugar, which is made up of glucose and fructose

Polysaccharides

Polysaccharides are chains of many sugars. They can consist of hundreds or thousands of monosaccharides. Polysaccharides act as food stores for plants and animals. Examples include:

• glycogen, which stores energy in the liver and muscles
• starches, which are abundant in potatoes, rice, and wheat
• cellulose, one of the main structural components of plants

Monosaccharides and disaccharides are simple carbohydrates, and polysaccharides are complex carbohydrates.

Simple carbohydrates are sugars. They consist of just one or two molecules. They provide a rapid source of energy, but the person soon feels hungry again. Examples include white bread, sugars, and candies.

Complex carbohydrates consist of long chains of sugar molecules. This includes whole grains and foods that contain fiber. Examples include fruits, vegetables, beans, and whole grain pasta.

Complex carbohydrates make a person feel full for longer and have more health benefits than simple carbohydrates, as they contain more vitamins, minerals, and fiber.

In a typical diet, carbohydrates are the main energy source for the body. The body uses them as fuel for the cells.

Many people have turned to low carb diets, such as the keto diet, for their potential health benefits and weight loss. However, some types of carbohydrates – including whole grains and dietary fiber – have substantial health benefits.

In fact, according to the Physicians Committee for Responsible Medicine, those who eat the most carbohydrates – especially from natural sources such as beans, whole grains, and vegetables — have a lower risk for obesity, type 2 diabetes, and heart disease.

Other types of carbohydrates, including simple carbohydrates such as white bread, have much lower nutritional value.

Added sugars are a type of carbohydrate that can have adverse health effects. Eating large amounts of foods that contain added sugars can contribute to obesity, type 2 diabetes, and cardiovascular disease.

When making dietary changes, it is important to aim for a healthful diet that contains the range of nutrients that the body needs.

Carbohydrates and obesity

Some argue that the global rise in obesity is linked to a high intake of carbs. However, a number of factors contribute to rising obesity rates, including:

• lower physical activity levels
• greater availability of ultraprocessed food or “junk food”
• a lack of access to affordable fresh produce
• oversized portions, which increase a person’s calorie intake
• fewer hours of sleep
• genetic factors
• stress and emotional factors

What about diet foods?

Many manufacturers promote low carb diets to sell weight loss products, including nutritional bars and powders.

These products are not often healthful as many contain colorings, artificial sweeteners, emulsifiers, and other additives and are typically low in vitamins, minerals, and antioxidants, making them similar to junk food.

After a meal, the body breaks carbohydrates down into glucose, causing blood sugar levels to increase. This causes the pancreas to produce insulin, a hormone that allows the body’s cells to use this sugar for energy or storage.

Over time, repeated spikes in blood sugar levels can damage the cells that make insulin, wearing them out. Eventually, the body may stop producing insulin, or may not be able to use it properly. This is known as insulin resistance.

Eating carbohydrates or sugars alone does not cause diabetes. Carbohydrates are an important source of nutrients in most diets.

However, people are more likely to have insulin resistance and develop type 2 diabetes if they have overweight or obesity, which can be linked with a diet high in sugar.

Insulin resistance increases the risk of developing metabolic syndrome, which refers to a group of risk factors that raise the risk of heart disease, stroke, and other medical conditions.

If a person has elevated blood sugar levels, reducing their intake of added sugar and refined carbohydrates can help reduce their blood sugar levels, improve insulin resistance, and may help promote healthy weight loss if needed.

Reducing the risk

People can reduce their risk of insulin resistance by eating healthful carbohydrates, maintaining good sleeping habits, and exercising regularly.

Healthful carbohydrates include fruit, vegetables, legumes, whole grains, and some cereals. These foods contain essential vitamins, minerals, fiber, and key phytonutrients.

The Mediterranean diet has a moderate amount of carbohydrates from natural sources plus some animal or fish protein.

This diet has a lower impact on insulin requirements and subsequent health problems, compared with the standard American diet.

The glycemic index (GI) ranks how quickly a food raises blood sugar levels on a scale of 0 to 100.

Foods with a high GI cause rapid spikes in blood sugar. Foods with a low GI take longer for the body to digest, leading to more balanced blood sugar levels.

Eating lots of foods with a high GI may increase a person’s risk for type 2 diabetes and other health concerns, including heart disease and overweight.

A diet with plenty of low GI foods, together with exercise and regular sleep, can help a person maintain health and a moderate weight.

Low GI diet

One factor that increases the GI score of a food is the milling and grinding process, which often leaves no more than the starchy endosperm, or the inner part, of the seed or grain. This is mainly starch.

This process also eliminates other nutrients, such as minerals, vitamins, and dietary fibers.

To follow a low GI diet, a person can eat more unrefined foods, such as:

• oats, barley, or bran
• whole-grain bread
• brown rice
• plenty of fresh fruit and vegetables
• fresh, whole fruit instead of juice
• whole-grain pasta
• salads and raw vegetables

Carbohydrates are an important source of energy for the body. Some types are more healthful than others. For instance, dietary fiber is a carbohydrate that protects heart and gut health, whereas added sugars can lead to an increased risk of type 2 diabetes, heart disease, and overweight.

Following a well-balanced diet that includes unprocessed carbohydrates, and getting enough sleep and physical activity, are more likely to lead to good health and a healthful body weight than focusing on or eliminating a particular nutrient.

Constipation Bloating: Causes, Treatment & Prevention

Bloating can make you feel like someone has filled you with air like a balloon. Sometimes, this symptom is a side effect of constipation.

Constipation results when you have difficulty passing a bowel movement or have infrequent bowel movements.

Both symptoms are uncomfortable and sometimes painful. Fortunately, there are treatments that can address both.

Keep reading to find out more about treating constipation-related bloating and when to see a doctor.

Constipation is a syndrome that can cause a number of symptoms related to having (or not having) a bowel movement. These include:

• feeling as if you can’t pass a complete bowel movement
• not having a bowel movement very often (this varies depending on the person, but usually fewer than three complete bowel movements a week)
• passing hard stools
• significant straining when having a bowel movement

The inability to pass stools can also keep you from passing air and gas. In addition, your stool remains in the intestine longer, which allows bacteria to release more gas.

Some people report additional symptoms, including nausea and back pain related to their bloating and constipation.

If you have bloating, you aren’t alone. An estimated 30 percent of the adult general population experiences bloating.

Bloating does more than just make it harder to zip up your jeans. It causes abdominal discomfort, pain, and anxiety that can affect your quality of life.

There are several lifestyle changes you can make that can help you prevent constipation-related bloating:

• Slowly increase your fiber intake. Fiber adds bulk to your stool, making it easier to pass. However, if you add too much too quickly, you can experience worsening bloating.
• Increase your water intake. Drinking more water can also add bulk to your stool, reducing constipation.
• Stop smoking. Smoking can increase many gastrointestinal symptoms, including constipation.
• Take part in regular physical activity. This will help keep your bowels moving.

You can also make dietary changes to help reduce bloating.

Constipation isn’t the only bloating cause. There are many contributing factors that can lead to a buildup of excess gas in your digestive tract. These include:

• Intestinal bacteria. Sometimes bacteria can’t break down all the excess carbohydrates in the stomach and small intestine. When the undigested carbohydrates reach the large intestine, the bacteria located there release excess air.
• Medical conditions. Several medical conditions can increase the occurrence of bloating. These include irritable bowel syndrome, gastroesophageal reflux disease, lactose intolerance, and celiac disease.
• Swallowing excess air. Swallowing too much air by chewing gum, drinking carbonated drinks, eating or drinking very quickly, or even wearing loose-fitting dentures can increase the amount of air building up in your gastrointestinal tract.

In addition to these bloating causes, there are many foods known to contribute to bloating:

• Certain beverages. These include apple juice, carbonated drinks, fruit punch, drinks with high-fructose corn syrup, and pear juice.
• Dairy. This includes cheese, ice cream, milk, and yogurt.
• Foods prepared with lactose. Examples are breads, cereals, and some salad dressings.
• Certain fruits. These include apples, peaches, cherries and pears.
• Sugar-free products. These include candies and gums made with mannitol, sorbitol, or xylitol.
• Certain vegetables. Examples are artichokes, asparagus, black beans, broccoli, cabbage, cauliflower, kidney beans, mushrooms, navy beans, onions, or pinto beans.

While you don’t need to avoid all of these foods (particularly the healthy ones), avoiding consuming an excess of them can help.

You can also try reducing your intake of certain groupings to see if your symptoms improve.

You should talk with your doctor or other healthcare provider about your constipation and constipation-related bloating if you have the following symptoms:

• frequent bouts of constipation
• persistently bothersome gas symptoms
• sudden changes in constipation symptoms
• unexplained weight loss

If bloating and constipation are bothersome to you, it’s worth a visit to your doctor. You may have an underlying medical condition, such as irritable bowel syndrome. While this is a chronic condition, it can be managed with lifestyle changes and medication.

Your healthcare provider will be able to recommend different treatments that can help you address your specific symptoms.

The more time your stool sits in your digestive tract, the more gas that’s created. Your foods and habits can also compound the effects of constipation-related bloating.

By treating the constipation causes as well as seeking treatment for potential underlying medical conditions, you can ideally experience less bloating and constipation.

Pain in irritable bowel syndrome (IBS) with constipation: causes and treatment

Contents:

• What is characteristic of irritable bowel with constipation?
• Why does the stomach hurt and “swell” with irritable bowel with constipation?
• What does the treatment of irritable bowel with constipation consist of?

What is characteristic of irritable bowel with constipation?

Interestingly, the complex of symptoms characteristic of the condition of irritable bowel: pain and spasm in the abdomen, stool disorders and flatulence, was first described as early as 1818 ³ . Today it is customary to distinguish four subtypes of this functional bowel disorder ^4.6 :

1. with predominant diarrhea
2. with predominant constipation
3. mixed type (with alternating diarrhea and constipation)
4. indeterminate type (incomplete correspondence in stool consistency to 1,2 or 3 subtypes)

The frequency of occurrence of these subtypes is generally the same (up to 1/4 of cases for each), but gender differences play a role in their distribution. For example, women are more likely to experience irritable bowels with a predominance of constipation ⁴ .

Difficult, strained bowel emptying does not always mean that you have a bowel disorder. According to current criteria, constipation is the absence of the urge to defecate within 48 hours or the delay in bowel cleansing (in this case, the bowels slow down and the stools are mostly hard) ^1.3 .

However, the condition of irritable bowel is associated not only with a change in the frequency and consistency of the stool, but is also characterized by other symptoms, of which pain is an obligatory one. At the same time, the intensity of pain is directly related to going to the toilet ³ . Another common symptom of irritable bowel with constipation is bloating (up to 45% of cases ⁵ ).

Why does the stomach hurt and “swell” in case of irritable bowel with constipation?

Constipation in irritable bowels is caused precisely by a functional disorder, i. e., failures in its motor activity ³ . What is the mechanism of these violations?

The walls of the intestines are lined from the inside with smooth muscle cells, the contraction of which ensures the movement of the contents. The rhythm of these contractions is regulated by signals that are transmitted between the nerve endings in the intestinal wall and the central nervous system ⁷ . With a decrease in the frequency of bowel contractions, a slowdown in its motor activity occurs and, as a result, constipation ⁸ . At the same time, in case of irritated intestines, the sensitivity of its walls increases ⁸ . As a result, stimuli transmitted to the nerve endings in the intestine are perceived more acutely, and pain occurs. This is why a normal amount of gas in the intestines or muscle contractions of the colon can be perceived by people with IBS as very painful ² . Together, pain and slow bowel movements can also cause discomfort and bloating ⁸ .

Our gut is full of bacteria – good and bad. Together they form the intestinal microflora. As a result of the vital activity of bacteria, gases are produced – nitrogen, carbon dioxide, hydrogen and methane. If the number of bacteria is within the normal range, gases do not affect the functioning of the intestines and do not cause discomfort. However, with an irritable bowel, bacterial overgrowth is possible, and with an increase in their number, the release of gases also increases ¹³ . The gases themselves can cause bloating, pain, and a feeling of heaviness, as well as affect the functioning of the entire gastrointestinal (GI) tract.

What is the treatment for irritable bowel with constipation?

There is no consensus among researchers regarding the causes of irritable bowel ⁴ . However, some factors can contribute to the development of this condition. Among such factors are called ^4.6 :

1. stress ⁴
2. irregular and unbalanced meals
3. sedentary lifestyle

All this is typical for residents of large cities who are prone to stress, lead a sedentary lifestyle and snack on the go. A complex problem requires a complex solution. Therefore, in the treatment of irritable bowel, it is important not only to review your eating habits and change your lifestyle, but also to apply drug therapy if necessary ⁶ .

Changing lifestyle and eating habits

For irritable bowels with constipation, it is necessary to reconsider eating habits and choose a diet that excludes foods that can slow down intestinal motility. It is recommended to exclude from the diet coffee, dairy products, fructose, spices, alcoholic beverages, as well as products that lead to increased gas formation ³ .

A plant-based diet should be taken as the basis of nutrition. The diet can also be diversified with cereals – buckwheat and millet ³ . It is acceptable to eat meat, poultry and fish, but they are recommended to be steamed or baked. It is extremely important to drink plenty of fluids throughout the day (at least 2 liters). Mineral waters are believed to help with constipation ³ .

The next step to a healthy gut is a lifestyle change. Physical activities such as walking, swimming, cycling have a beneficial effect on intestinal health. Increased mobility during the day stimulates the motor activity of the intestines, and physical activity increases the tone of the abdominal muscles. Also, sports can relieve nervous tension and stress ³ .

What drugs are suitable for the treatment of irritable bowel with constipation?

In the treatment of irritable bowel, various antispasmodics are widely used to relieve abdominal pain and help normalize the frequency and consistency of stools ³ . At the same time, drugs that affect the cause of the disorder and have a direct relaxing effect on smooth muscle cells are especially effective for relieving spasm of the smooth muscles of the intestine.

This effect has the drug Duspatalin® 135 mg.

• Duspatalin ^® 135 mg works regardless of the cause of the spasm. Acting directly on the smooth muscle cell, it regulates its work, relieves spasm and relieves pain. The effect of the drug begins to develop within 15 minutes ⁹ after application.
• When taken in a course of 28 days, Duspatalin ^® 135 mg helps normalize bowel function and eliminate a complex of irritable bowel symptoms: pain and spasm in the abdomen, stool disorders (constipation and / or diarrhea), flatulence (gas formation, bloating, rumbling) ^10-11 .
• Duspatalin ^® 135 mg has a high safety profile and does not cause systemic side effects ¹⁰ .
• The effect of the drug when taken from 8 weeks can last up to 6 months ¹² , which is especially important in the treatment of irritable bowel with its undulating course and periodic return of unpleasant symptoms.

With Duspatalin® your bowels are unruffled.

Article reviewed by Abbott experts

Beware of constipation – how to prevent bloating and discomfort

Almost all people experience constipation, and doctors, accordingly, regularly face the question of helping such patients. Let’s talk about the features of prevention and the main aspects of the treatment of problems with bowel movements.

Author:

medical editor Ekaterina Mazeina

3
minutes

Why constipation occurs

Constipation is a condition in which a person has no stool for more than two days, or the bowel itself occurs, but it seems that the intestines have not completely emptied. Also, the patient may complain of heaviness and discomfort in the abdomen or rectum, bloating, flatulence, irritability, and poor appetite.

The causes of constipation are varied. Most often, problems with stools arise due to the peculiarities of a person’s lifestyle – stress and nervous strain, sedentary work, changes in the usual diet, or a generally unbalanced diet or lack of fluid.

It happens, however, not so often that constipation is associated with real health problems. These can be gastroenterological or proctological diseases, endocrine or metabolic disorders, taking drugs with similar side effects, or intoxication with salts of heavy metals, for example, at work. Also, difficulties with defecation often bother women during pregnancy.

A specialist can help determine the true cause of constipation. The gastroenterologist will ask the patient about the state of health, complaints, the nature and frequency of stools, dietary habits and daily physical activity, and, if necessary, prescribe tests and other studies.

How to cope with constipation and prevent it in the future

Since the main cause of constipation is an unhealthy diet and a sedentary lifestyle, it is logical that by pushing on a healthy lifestyle, a person can independently cope with this problem with minimal drug support.

Lifestyle

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First of all, you need to change your lifestyle, even if a person has a sedentary job and he is clearly not a fan of active walks, let alone physical education. Any physical activity will benefit not only the appearance, but also help the internal organs to work without failures.

Even the busiest schedule can include a daily twenty-minute walk, such as during your lunch break at work, or make it a rule to get off the bus or subway two stops early. Or sign up for any sports activities – fitness, yoga or even dancing.

Diet

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When constipated, it is worth limiting fatty, spicy, smoked, fried foods. Also, doctors do not recommend chocolate, strong coffee or tea, muffins, alcohol, carbonated drinks and various canned food.

Food should be as natural as possible, steamed or baked. You can eat crackers, especially from whole grain bread, light or even vegetarian soups, cereals, potatoes, lean meat or fish, protein omelettes, fresh kefir, vegetables, fruits and berries as a source of fiber (especially beets, prunes, kiwi, cauliflower, bananas , apples, plums) and drink at least 2-3 liters of water daily. Gastroenterologists recommend eating fractionally – in small portions, four to five times a day.

How to choose the right laxative

Whether you need to use a laxative or just change your lifestyle, the doctor decides. It depends on the patient’s condition, the characteristics of his health, the nature of constipation and other factors. But in any case, it is important to choose the safest drug that will help to gently cleanse the intestines.

It is good if a laxative can be used by pregnant women and children from birth, if it works effectively for constipation of any etiology: associated with malnutrition, for example, lack of fiber in the diet, stress, medication that affects intestinal motility, pain during bowel movements. And at the same time, it is convenient to use so that you do not have to carry it with you and take it several times a day – such feats are poorly compatible with the modern rhythm of life.

Many mild laxatives meet these requirements. But there is a caveat – most of the products that are sold in pharmacies, in addition to their main effect, unfortunately, also cause increased gas formation and abdominal discomfort. These side effects are due to the fact that the main (and only!) Active ingredient in these drugs is lactulose.

Lactulose has long been used as a laxative for constipation and other gastrointestinal problems and has proven to be an effective, safe drug. But preparations with pure lactulose cause bloating and associated discomfort. Therefore, it is worth choosing drugs with a combined composition.

Dinolac® is such a preparation. This effective modern laxative has a unique composition – not only lactulose, but also simethicone, which helps prevent discomfort and pain from increased gas formation.

Why combination preparations are most effective for constipation

The unique combination of lactulose plus simethicone not only gently solves the problem of constipation, but also relieves bloating, restores the intestinal microflora and normalizes its work.

The active ingredient lactulose interacts directly with the enzymes of the intestinal microflora, helping to reduce the absorption of water through its walls. Due to this, the volume of intestinal contents increases and its density changes. The action of lactulose is also aimed at enhancing intestinal motility. Due to the intensive contraction of its muscles, undigested food residues are removed from the body.

Lactulose in Dinolac® has a complex effect. It not only helps to increase intestinal pressure, but also normalizes the level of acidity in its lumen. This creates favorable conditions for activating the growth of normal microflora. These are lactobacteria and bifidobacteria that are involved in the physiological activity of the gastrointestinal tract, protect the intestinal mucosa from damage, and are responsible for local immunity.

And the simethicone contained in Dinolac® prevents increased gas formation in the intestines. And it helps to reduce flatulence and bloating, and with them – feelings of heaviness and discomfort, which often accompany constipation. The active action of simethicone helps to remove the resulting gases from the body.