Which nutrient provides the most energy. How do carbohydrates, proteins, and fats contribute to our daily energy needs. What are the recommended daily intakes for these macronutrients. How do these nutrients impact our overall health and bodily functions.

The Role of Carbohydrates in Energy Production

Carbohydrates are one of the six major nutrients and serve as the body’s primary source of energy. They come in various forms, including sugars, starches, and fiber. The body’s top priority is to provide sufficient energy for all cellular activities necessary to sustain life, and carbohydrates are the preferred fuel source for this purpose.

How much of our daily caloric intake should come from carbohydrates? The Dietary Guidelines for Americans recommend that 45-65% of total daily calories should come from carbohydrates. This translates to about 225-325 grams of carbohydrates per day for someone on a 2000-calorie diet.

Simple vs. Complex Carbohydrates

Carbohydrates can be categorized into two main types:

• Simple carbohydrates: These are quick sources of energy, found in foods like fruits, milk, and table sugar.
• Complex carbohydrates: These provide sustained energy and are found in whole grains, legumes, and starchy vegetables.

Why are complex carbohydrates often considered healthier? Complex carbohydrates take longer to digest, providing a more stable source of energy and helping to maintain blood sugar levels. They also often come packaged with additional nutrients like fiber, vitamins, and minerals.

The Importance of Dietary Fiber

Fiber, a type of carbohydrate, plays a crucial role in our diet. It provides bulk, promotes normal digestion, and aids in the elimination of waste materials. Additionally, fiber slows the rate at which the stomach empties, providing a feeling of fullness that can help with weight management.

How much fiber should we consume daily? The Academy of Nutrition and Dietetics recommends 25 grams for women and 38 grams for men per day. However, most Americans only consume about half of this recommended amount.

Proteins: Building Blocks and Energy Source

Proteins are unique among the energy-providing nutrients due to their nitrogen content. They are composed of amino acids and play a vital role in the growth and development of the body, especially in children. Proteins account for approximately 50% of the dry weight of the human body.

How much protein do we need daily? The current recommended daily intake for adults is 0.8 grams of protein per kilogram of body weight. This means a person weighing 70 kg (154 lbs) would need about 56 grams of protein per day. However, needs may be higher for athletes, pregnant women, and growing children.

Complete vs. Incomplete Proteins

The quality of a protein is determined by its ability to provide the nine essential amino acids our bodies cannot produce. Proteins can be categorized as:

• Complete proteins: These contain all essential amino acids in the necessary proportions. Sources include eggs, dairy, meat, poultry, fish, and soy.
• Incomplete proteins: These lack one or more essential amino acids. Most plant-based proteins fall into this category, but can be combined to form complete proteins.

Can vegetarians and vegans meet their protein needs? Yes, by consuming a variety of plant-based protein sources throughout the day, vegetarians and vegans can easily meet their protein requirements and obtain all essential amino acids.

Protein Functions Beyond Energy

While proteins can provide energy, they have numerous other crucial functions in the body:

1. Maintaining acid-base balance
2. Transporting vital substances like lipids, iron, and oxygen
3. Forming enzymes and hormones
4. Supporting immune function
5. Providing structure to tissues and organs

When does the body use protein for energy? The body primarily uses carbohydrates and fats for energy. However, if these are lacking in the diet, the body will break down proteins for energy, potentially compromising other important functions.

Fats: Concentrated Energy and Essential Functions

Fats, composed of carbon, hydrogen, and oxygen, are the most concentrated source of energy in our diet. They provide 9 calories per gram, compared to 4 calories per gram for both carbohydrates and proteins. Beyond energy provision, fats play crucial roles in cell formation, body temperature regulation, and nerve protection.

What percentage of our daily calories should come from fats? Nutritionists recommend that 20-35% of daily calories come from fat, primarily unsaturated fat. For a 2000-calorie diet, this translates to 44-78 grams of fat per day.

Types of Dietary Fats

Dietary fats can be categorized into three main types:

• Unsaturated fats: These are usually liquid at room temperature and include monounsaturated and polyunsaturated fats. Sources include olive oil, avocados, nuts, and fatty fish.
• Saturated fats: These are typically solid at room temperature and are found in animal products, coconut oil, and palm oil.
• Trans fats: These are artificially created fats found in some processed foods and are considered the least healthy type of fat.

Why are unsaturated fats considered healthier? Unsaturated fats, especially omega-3 fatty acids, have been linked to numerous health benefits, including improved heart health, reduced inflammation, and better brain function.

The Role of Fats in Nutrient Absorption

Fats play a crucial role in the absorption of fat-soluble vitamins (A, D, E, and K). Without adequate fat in the diet, the body may struggle to absorb these essential nutrients effectively.

How can we ensure proper absorption of fat-soluble vitamins? Include a small amount of healthy fat with meals containing these vitamins. For example, add a drizzle of olive oil to your salad or include some avocado with your vitamin A-rich carrots.

Balancing Macronutrients for Optimal Health

While each macronutrient plays a vital role in our health, the key to a balanced diet lies in consuming appropriate amounts of all three. The exact proportions may vary based on individual needs, activity levels, and health goals.

What is the concept of the “balanced plate”? The USDA’s MyPlate guide recommends filling half your plate with fruits and vegetables, a quarter with lean proteins, and a quarter with whole grains, along with a serving of low-fat dairy.

Tailoring Macronutrient Intake to Individual Needs

Different life stages and health conditions may require adjustments to macronutrient intake:

• Athletes may need higher protein and carbohydrate intake to support performance and recovery.
• Pregnant women require additional protein to support fetal growth.
• People with diabetes may need to carefully monitor their carbohydrate intake.
• Those with heart disease may need to focus on reducing saturated fat intake.

How can one determine their optimal macronutrient balance? Consulting with a registered dietitian can help create a personalized nutrition plan based on individual health status, goals, and lifestyle factors.

The Impact of Macronutrients on Weight Management

Understanding the energy contribution of each macronutrient is crucial for effective weight management. While all macronutrients can contribute to weight gain if consumed in excess, they affect our bodies differently.

How do macronutrients influence satiety? Protein and fiber-rich carbohydrates tend to be more satiating, potentially helping with appetite control. Fats, while calorie-dense, can also contribute to feelings of fullness when consumed in moderation.

The Concept of Energy Balance

Weight management ultimately comes down to energy balance – the relationship between calories consumed and calories expended. To maintain weight, energy intake should equal energy output. For weight loss, a calorie deficit is necessary, while weight gain requires a calorie surplus.

What is the role of basal metabolic rate (BMR) in energy balance? BMR represents the number of calories your body burns at rest to maintain basic life functions. It accounts for 60-75% of total daily energy expenditure and is influenced by factors such as age, gender, body composition, and genetics.

Macronutrients and Chronic Disease Prevention

The types and amounts of macronutrients we consume can significantly impact our risk of chronic diseases. A diet high in refined carbohydrates and saturated fats has been linked to increased risk of conditions like heart disease, type 2 diabetes, and certain cancers.

How can we use our knowledge of macronutrients to prevent chronic diseases? Focus on consuming complex carbohydrates, lean proteins, and healthy fats. Limit intake of added sugars, trans fats, and excessive saturated fats. Emphasize whole, minimally processed foods over highly refined options.

The Mediterranean Diet: A Model of Balanced Macronutrient Intake

The Mediterranean diet, known for its health benefits, provides an excellent example of balanced macronutrient intake:

• Carbohydrates primarily from whole grains, fruits, and vegetables
• Proteins from fish, poultry, legumes, and small amounts of red meat
• Fats mainly from olive oil, nuts, and fatty fish

Why is the Mediterranean diet associated with numerous health benefits? This dietary pattern is rich in fiber, healthy fats, and antioxidants, while being low in refined carbohydrates and saturated fats. It has been linked to reduced risk of heart disease, certain cancers, and cognitive decline.

Navigating Macronutrient Trends and Fad Diets

In recent years, various diets focusing on specific macronutrient ratios have gained popularity. These include low-carb diets, high-protein diets, and ketogenic diets. While these approaches may lead to short-term weight loss, their long-term health effects and sustainability are often questioned.

Are extreme macronutrient ratios safe and effective for everyone? Drastic changes in macronutrient intake can have unintended consequences and may not be suitable for everyone. It’s essential to consider individual health status, lifestyle, and long-term sustainability when considering any significant dietary changes.

The Importance of Micronutrients

While focusing on macronutrients is important, we shouldn’t overlook the role of micronutrients – vitamins and minerals – in our diet. A truly balanced diet provides not only the right macronutrient balance but also a wide array of essential micronutrients.

How can we ensure adequate micronutrient intake? Consume a variety of colorful fruits and vegetables, whole grains, lean proteins, and healthy fats. This diverse approach to eating helps ensure you’re getting a wide range of essential vitamins and minerals.

In conclusion, understanding the roles and optimal balance of carbohydrates, proteins, and fats is crucial for maintaining good health and preventing chronic diseases. While individual needs may vary, a balanced approach to macronutrient intake, combined with attention to overall diet quality and micronutrient content, forms the foundation of a healthy eating pattern. As nutrition science continues to evolve, staying informed and working with healthcare professionals can help you navigate the complex world of nutrition and make choices that support your long-term health and well-being.

Chapter 10: Nutrients that Provide Energy (Carbohydrates, Fats, and Proteins) – HLT 111 – Health and the Young Child – Textbook

Chapter 10: Nutrients that Provide Energy (Carbohydrates, Fats, and Proteins)

Chapter objectives

At the conclusion of this chapter students will be able to

1. Identify the three major nutrient groups and their energy contributions
2. Define the concepts of basal metabolic rate
3.  Describe the relationship between amount of energy consumed and body weight.
4. Describe simple sugars and complex carbohydrates as sources of energy
5. Describe proteins as energy source; explain complete and incomplete proteins
6. Describe unsaturated, monosaturated and poly saturated fats as sources of energy.

Overview

Carbohydrates

Carbohydrates are one of the six major nutrients and the main source of energy. Examples of carbohydrates include sugars, starch, and fiber in the diet. The body’s top priority is to provide enough energy for all cellular activities needed to sustain life. Carbohydrates are the preferred source of energy. If the diet does not provide adequate carbohydrates the body will draw mainly upon proteins for its energy needs.

By eating  adequate amounts of carbohydrates, proteins will be spared to be used for growth, development and regulatory functions of the body. If the diet is too low in carbohydrates, the body cannot break down fats completely, and incomplete fat break down products called ketones are produced and this may lead to Ketosis, a condition frequently encountered in diabetes mellitus, though in this case the cause is failure of the body to utilize carbohydrates rather that inadequate intake.

Fibers are carbohydrates which provide bulk in the diet. Fiber also helps to promote normal digestion and elimination of waste materials. Fibers also provide a feeling fullness by slowing the rate at which the stomach empties.

When the body does not make enough insulin or fails to use insulin correctly, glucose builds up in the bloodstream, a condition called diabetes mellitus. Another condition related to carbohydrate metabolism is called lactose intolerance.  This condition is caused by a lack of the digestive enzyme lactase, which is needed to break down lactose.  People who are lactose intolerant may experience gas, cramping, nausea and diarrhea when they consume dairy products.

Proteins

Protein is an energy-yielding nutrient composed of carbon, hydrogen, oxygen, and nitrogen.

Proteins differs from carbohydrates and fats because of the presence of nitrogen. They are the  building blocks of all protein molecules are amino acids.  Protein is vital to the optimal growth and development of kids. Proteins account for 50% of the dry weight of the human body. Unlike lipids and carbohydrates, proteins are not stored, so they must be consumed daily. Current recommended daily intake for adults is 0.8 grams of protein per kg of body weight (more is needed for children).

The quality of a protein is determined by its ability to provide the 9 essential amino acids.   Proteins from animal sources (eggs, dairy, meat, poultry, and fish) and one vegetable protein (soy) are all considered high-quality because they contain all of the essential amino acids in the necessary proportions. The function proteins includes,

• Maintain acid-base balance
• Maintenance of the correct level of acidity of a body fluid
• Proteins in the blood act as chemical buffers (counteract an excess of acid or base in a fluid)
• Carry vital substances
• Transport lipoproteins (protein linked with fat), iron, and other nutrients, as well as oxygen, chromosomes, and other bundles of protein to other parts of cells
• Provide energy
• Provides the cells with the energy they need to exist

If carbs and fats are lacking, the body uses protein as an energy source

Fats

Fats are made of carbon, hydrogen, and oxygen. Fats supply your body with energy, form your cells, maintain body temperature, and protect your nerves.   A nutrient that provides energy and helps the body store and use vitamins is a fat.  Unsaturated Fats have at least one unsaturated bond in a place where hydrogen can be added to the molecule. Unsaturated fats are usually liquid at room temperature (corn oil, soybean oil, peanut oil).

Unsaturated fats are classified as either monounsaturated fats or polyunsaturated fats. Fats that have all the hydrogen the carbon atoms can hold are called saturated fats. Saturated fats are usually solid at room temperature (butter, ghee, lard, margarine).

Too much saturated fat in your diet can lead to heart disease. Nutritionists recommend that 20-35% of your calories come from fat, primarily unsaturated fat.

[Solved] Which nutrient provides the maximum energy on breakdown?

This question was previously asked in

RRB JE Previous Paper 11 (Held On: 25 May 2019 Shift 3)

View all RRB JE Papers >

1. Carbohydrates
2. Fats
3. Fibres
4. Proteins

Option 2 : Fats

Free

Cell

7 Lakh Users

10 Questions

10 Marks

7 Mins

Fat is the correct answer.

• Fats:
  • Fats are the slowest source of energy but the most energy-efficient form of food.
  • Fat molecules consist of primarily carbon and hydrogen atoms and some of them essential for diet.
  • Fats provide a source of concentrated energy as well as the fat-soluble vitamins A, D, E, and K.
  • It is needed for hormone metabolism, healthy skin and hair, tissue repair, protecting the internal organs and to prevent excessive loss of body heat.
• Carbohydrate:
  • A carbohydrate is an organic compound that consists only of carbon, hydrogen, and oxygen, usually with a hydrogen: Oxygen: atom ratio 2:1.
  • The body uses carbohydrates to make glucose which is the fuel that gives energy and helps keep everything going.
  • The body can use immediately or store it in the liver and muscles for when it is needed. Glucose is a carbohydrate which is the major fuel for the cells in the body.
• Proteins:
  • Proteins, building blocks of life, are compounds of carbon, oxygen, hydrogen and nitrogen.
  • Majority of proteins contain sulphur.
  • It is made up of numerous monomers, the amino acids, which are joined together by peptide bonds.
  • It is a major part of skin, muscles, organs, and glands and also found in all body fluids, except bile and urine.
• Fibres:
  • Fibre is the indigestible parts of plant foods, such as vegetables, fruits, grains, beans and legumes. It is a type of carbohydrate that helps keep our digestive systems healthy.

Download Solution PDF

Share on Whatsapp

Latest SSC CGL Updates

Last updated on Jun 27, 2023

The Staff Selection Commission (SSC) has announced that the application status for the Combined Graduate Level (CGL) examination is now active (Central Region). Candidates who have applied for the SSC CGL exam can now verify their application status. SSC CGL New notification 2023 was out on 3rd April, 2023. The Staff Selection Commission released the notification for 7500 expected vacancies. SSC CGL Exam 2023 will be conducted from 14th July 2023 to 27th July 2023. The last date to apply is 3rd May 2023. The SSC CGL Eligibility is a bachelor’s degree in the concerned discipline. This year, SSC completely changed the exam pattern. To prepare based on the same practice with our SSC CGL Mock Tests. Candidates should also use the SSC CGL previous year’s papers for a good revision.

Suggested Exams

Carbohydrates | Tervisliku toitumise informatsioon

Carbohydrates are the main source of energy in the body. Energy from dietary carbohydrates comes primarily from starches and sugars, and to a lesser extent from dietary fiber and sugar alcohols.

The main sources of carbohydrates are cereals and potatoes. Fruits, fruit juice, berries and milk also contain sugars (mono- and disaccharides). Sweets, sugary drinks, fruit syrups, sweetened confectionery, and flavored dairy products are major sources of added sugars. Added sugars are sugars added to foods during processing or preparation.

Carbohydrate and sugar are not the same thing. Sugar is a conventional term used primarily for sucrose (so-called table sugar) as well as other water-soluble, sweet-tasting simple carbohydrates (mono- and disaccharides such as glucose, fructose, lactose, maltose).

• Carbohydrates should cover 50-60% of the daily dietary energy requirement.
• Energy from added sugar should not exceed 10% of daily dietary energy.

A person with a daily energy requirement of 2000 kcal per day should consume: 0.5 x 2000 kcal / 4 kcal = 250 g to 0.6 x 2000 / 4 kcal = 300 g of carbohydrates. With a daily energy requirement of 2500 kcal, the recommended daily amount of carbohydrates is 313-375 g, with 3000 kcal – 375-450 g.

Our body, and especially the brain, needs a constant supply of glucose to ensure the efficiency and effectiveness of its work. With a prolonged lack of carbohydrates, the body begins to synthesize glucose from its own proteins, which significantly reduces its protective ability against environmental factors.

In terms of nutritional value, carbohydrates are divided into two large groups:

Carbohydrates perform many functions in the body:

• are the main source of energy in the body: 1 gram of carbohydrates = 4 kcal0014
• are part of cells and tissues,
• determine the blood type,
• are part of many hormones,
• perform a protective function in the composition of antibodies,
• play the role of a reserve substance in the body: glycogen accumulated in the liver and muscles is a temporary reserve glucose, which the body can easily use if necessary,
• Dietary fiber is essential for the proper functioning of the digestive system.

Main carbohydrates and their best sources:

Mono- and disaccharides*, i.e. simple carbohydrates, i.e. sugars
Glucose, or grape sugar	honey, fruits, berries, juices
Fructose or fruit sugar	fruit, berries, juices, honey
Lactose or milk sugar	milk and dairy products
Maltose or malt sugar	cereal products
Sucrose or table sugar	sugar cane, sugar beet, table sugar, sugar-containing products, fruits, berries
Oligosaccharides
Maltodextrin	is produced from starch and is used primarily as a dietary supplement. Also found in beer and bread
Raffinose	legumes
Polysaccharides
Starch	potatoes, grains Fresh products, rice, pasta
Dietary fibers (cellulose, pectin)	cereals, fruits

fiber is found only in plants, for example, cellulose and pectin are found mainly in whole grains foods, fruits and vegetables, and legumes.

Microorganisms living in the intestines are able to partially break down dietary fiber, which is food for the microbes of the digestive tract, which in turn are important for the defenses of the human body.

Dietary fiber:

• ​increases the volume of food porridge, thereby causing a feeling of satiety,
• accelerates the movement of food through the small intestine,
• helps prevent constipation and may prevent some forms of cancer, cardiovascular diseases and diabetes II types,
• facilitate the removal of cholesterol from the body,
• slow down the absorption of glucose, preventing too sharp an increase in blood sugar levels,
• help maintain normal body weight.

Dietary fibers are not absorbed in the body, but due to partial decomposition in the intestines under the influence of the microflora of the digestive tract, they form fatty acids with a short molecular chain and provide about 2 kcal/g of energy.

Dietary fiber can be divided into water-soluble and insoluble. Since they perform different functions, you should consume foods containing both types of dietary fiber daily:

• Oats, rye, fruits, berries, vegetables and legumes (peas, lentils, beans) are good sources of water-soluble dietary fiber.
• Whole grains (rye bread, whole wheat bread, sepik, cereals, whole grain cereal, whole grain rice) are good sources of water-insoluble dietary fiber.

An adult should receive 25 to 35 g of dietary fiber per day, depending on the daily energy requirement (approx. 13 g of dietary fiber per 1000 kcal).

The recommended daily amount of dietary fiber for a child older than one year is 8-13 g per 1000 kcal of energy intake. The recommended daily amount for a child can be roughly calculated using the formula “age + 7”. Excessive consumption of dietary fiber is not recommended, since there is a danger that any mineral substance necessary for the body will be bound in a sparingly soluble compound, and the body will not be able to absorb it.

Recommendations for increasing intake of foods rich in starch and dietary fiber:

• When choosing a main course, opt for whole grain pasta or rice and less sauce.
• For sausages with boiled potatoes, use more potatoes and fewer sausages.
• Add beans and peas to stews, vegetable casseroles or stews. This will increase the content of dietary fiber in the dish. By acting in this way, you can eat less meat, meals become more economical, and the amount of saturated fatty acids consumed is also reduced.
• Prefer whole grain rye and wheat bread.
• Choose whole-grain rice: it contains a lot of dietary fiber.
• Eat whole grain cereal for breakfast or mix it into your favorite cereal.
• Porridge is a great warming winter breakfast, whole grain oatmeal with fresh fruits, berries and yogurt is a refreshing summer breakfast.
• Eat 3-5 slices of whole grain rye bread a day.
• Eat at least 500 g of fruits and vegetables per day.

Sugar

Most people tend to consume too much sugar because they eat a lot of sweets, cakes, pastries and other sugar-rich foods, drink soft drinks and juice drinks. The sugars found in unprocessed foods like fruit and milk are not to be feared. First of all, you should reduce the consumption of food containing added sugar.

Sugar is added to many foods, but most of all it contains:

• soft drinks and juice drinks: for example, 500 ml of lemonade can contain up to 50 g, i.e. 10-15 teaspoons of sugar,
• sweets, sweets, biscuits,
• jams,

The main disadvantages of many sugar-rich foods are, on the one hand, their relatively high energy content, and, on the other hand, their generally rather low content of vitamins and minerals. In addition, many sugar-laden foods are also high in fat, such as chocolate, cookies, muffins, cakes, and ice cream.

Sugar-rich foods and drinks can damage your teeth if you do not pay enough attention to oral hygiene. Teeth should be thoroughly brushed at least 2 times a day, and cleaned between meals, for example, with chewing gum. While the sugars found in fruit aren’t that bad for teeth, they’re already broken down in juices and are just as bad for teeth as any other sugar-rich food, especially if eaten frequently. Drinking a glass of fruit juice a day is still recommended (and preferably with food), as it enriches our table with vitamins, minerals and phytochemicals.

Eating less sugar is a solution!

What is the main source of energy in the human body?

April 19, 2018

28 787

Carbohydrates are the main source of energy

It has long been known that nothing in the world arises from the void and does not disappear into nowhere. This fully applies to our energy reserves. Let’s try to figure out what is the main source of energy in the human body and what ways to replenish it can be called the most effective.

In contrast to the plant world, which successfully uses the method of photosynthesis to convert solar energy, a person is deprived of such an opportunity. Therefore, we need to use food of plant and animal origin. At the same time, do not forget to take into account that all products differ in their energy value (not to mention the ability to work both for good and for harm).

Discussion of the calorie content of certain dishes has long been on everyone’s lips. But what is it like in ordinary language? In fact, everything is quite easy. A calorie is a unit of energy that has a simple calculation formula: the amount of heat that raises the temperature of 1 gram of water by 1 degree. Accordingly, caloric content (it is also energy value) is the amount of energy that our body is able to acquire with the full assimilation of what is eaten.

Proteins, fats and carbohydrates are a complex of essential nutrients. At the same time, the role of the key energy “supplier” is assigned to carbohydrates, the level of which differs in different products. In addition, they are usually divided into simple (fast) and complex (slow) – we will talk about the features of each type later. Lean meats and fish are high-protein foods, while oils (both vegetable and animal) are a source of fat, for example.

Various trace elements and vitamins are also integral components, however, they primarily serve the processes of energy metabolism.

There is simply no universal formula that allows you to establish the exact amount (or ratio) of BJU for each, since the individual characteristics of each of us, as well as factors such as height, weight, metabolic rate, daily activity, lifestyle, bad habits, the regularity of playing sports – all this directly affects what the diet should be. Some general dependencies, of course, exist – for example, for people who are actively involved in sports training, the daily consumption rate can be quite high. And people who set themselves the goal of losing weight often make a serious mistake, thinking that it is enough to reduce the amount of calories consumed. Most often, this does not lead to any results in cases where physical activity is minimal. Lack of physical education in combination with a sedentary lifestyle, even with a minimum calorie content of food consumed, can not only not affect the situation with excess weight for the better, but also contribute to its further gain.

Let’s take a closer look at the mechanics of converting food into energy. After entering the stomach, the process of digestion of food is started, which does not stop even with its further advancement into the intestines (which is why the entire system is called the gastrointestinal system). Its purpose is to break down food into elements, some of which enters the bloodstream. It is worth noting that not all the energy received is immediately used by us. Some part plays the role of a reserve, being converted, including into fat. The less we move, the fewer calories we burn, the more intensively the fat layer increases.

At the beginning of the article, we mentioned simple and complex carbohydrates. It is time to remember them and explain the difference. The essence of the former lies already in the designation – their digestion occurs as quickly as possible, without additional efforts, moreover, the same applies to their assimilation. This is where their main negative property manifests itself – they increase appetite, provoking overeating and, as a result, accelerated weight gain. All types of sugar are simple varieties, so it is so easy to get fat from sweet and flour products, and you really want to eat “one more” cake.

Complex carbohydrates also go through the process of breaking down into glucose, however, it takes much longer. Thanks to them, we feel a feeling of fullness, at the same time some of them – starch and glycogen – supply us with energy. During meals, the level of glucose in the blood rises and it is in the form of glycogen that its excess amount is absorbed in the muscles and liver “in reserve”.