Which nutrient provides the most energy per gram. How do carbohydrates, fats, and proteins contribute to our daily energy needs. What are the main functions of these macronutrients in the body. How does the body utilize each nutrient for energy production.

The Three Major Energy-Providing Nutrients: An Overview

Carbohydrates, fats, and proteins are the three macronutrients that provide energy to our bodies. Each plays a unique role in maintaining our health and fueling our daily activities. Understanding how these nutrients function and interact is crucial for maintaining a balanced diet and optimal health.

Do all macronutrients provide the same amount of energy? No, they don’t. Carbohydrates and proteins provide 4 calories per gram, while fats provide 9 calories per gram. This makes fat the most energy-dense macronutrient, although it’s not necessarily the body’s preferred energy source for immediate use.

Energy Contribution of Macronutrients

• Carbohydrates: 4 calories per gram
• Proteins: 4 calories per gram
• Fats: 9 calories per gram

Despite fats providing more calories per gram, carbohydrates are typically considered the body’s primary energy source due to their quick and efficient conversion to glucose, which cells readily use for energy.

Carbohydrates: The Body’s Preferred Energy Source

Carbohydrates are the body’s go-to energy source, providing fuel for various cellular activities. They come in two main forms: simple sugars and complex carbohydrates. Simple sugars, such as glucose and fructose, are quickly absorbed and provide rapid energy. Complex carbohydrates, like starch and fiber, take longer to digest and provide sustained energy.

How does the body utilize carbohydrates for energy? When we consume carbohydrates, they are broken down into glucose, which enters the bloodstream. The hormone insulin helps cells absorb this glucose, which is then used for immediate energy or stored as glycogen in the liver and muscles for later use.

Benefits of Adequate Carbohydrate Intake

1. Provides immediate energy for cellular activities
2. Spares proteins for growth and regulatory functions
3. Prevents ketosis by ensuring complete fat breakdown
4. Supports brain function, as glucose is the brain’s primary fuel source

Can low carbohydrate intake affect the body’s functioning? Yes, it can. If carbohydrate intake is insufficient, the body may resort to breaking down proteins for energy, potentially compromising muscle mass and other vital functions. Additionally, inadequate carbohydrate intake can lead to incomplete fat breakdown, resulting in the production of ketones and potentially causing ketosis.

Proteins: Building Blocks and Energy Providers

Proteins are unique among macronutrients due to their nitrogen content. They are essential for growth, development, and various regulatory functions in the body. While proteins can provide energy, their primary role is not as an energy source but as building blocks for tissues and organs.

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. However, this requirement may be higher for children, athletes, and those recovering from illness or injury.

Key Functions of Proteins

• Tissue growth and repair
• Enzyme production for various bodily processes
• Hormone synthesis
• Maintenance of acid-base balance
• Transport of vital substances in the body

What’s the difference between complete and incomplete proteins? Complete proteins contain all nine essential amino acids in the proportions required by the body. They are typically found in animal sources like eggs, dairy, meat, poultry, and fish, as well as in soy, a plant-based source. Incomplete proteins lack one or more essential amino acids and are usually found in plant sources. However, combining different plant proteins can provide all essential amino acids.

Fats: Energy-Dense and Essential for Health

Fats are the most energy-dense macronutrient, providing 9 calories per gram. Despite their often negative reputation, fats play crucial roles in the body, including energy storage, cell membrane formation, and vitamin absorption.

How much fat should we include in our diet? Nutritionists generally recommend that 20-35% of daily calorie intake should come from fats, primarily unsaturated fats. This range allows for adequate fat intake while preventing excessive consumption that could lead to health issues.

Types of Dietary Fats

1. Unsaturated fats: Liquid at room temperature, found in plant oils
2. Monounsaturated fats: Found in olive oil, avocados, and nuts
3. Polyunsaturated fats: Found in fatty fish, walnuts, and flaxseeds
4. Saturated fats: Solid at room temperature, found in animal products and some tropical oils
5. Trans fats: Artificially created fats, found in some processed foods

Are all fats equally beneficial or harmful? No, they’re not. Unsaturated fats, particularly monounsaturated and polyunsaturated fats, are generally considered healthier and can have positive effects on heart health when consumed in moderation. Saturated fats should be limited, as excessive intake can contribute to heart disease. Trans fats are considered the least healthy and should be avoided whenever possible.

Basal Metabolic Rate: Understanding Energy Expenditure

The basal metabolic rate (BMR) is the amount of energy your body uses to maintain basic life functions while at rest. It accounts for about 60-75% of the total daily energy expenditure for most people. Understanding BMR is crucial for managing energy balance and maintaining a healthy weight.

How is BMR calculated? BMR can be estimated using various formulas that take into account factors such as age, gender, height, and weight. One commonly used formula is the Harris-Benedict equation:

For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years)
For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years)

Factors Affecting BMR

• Age: BMR typically decreases with age
• Gender: Men generally have a higher BMR than women
• Body composition: Higher muscle mass increases BMR
• Hormones: Thyroid hormones can significantly impact BMR
• Environmental factors: Temperature and stress can influence BMR

Can BMR be increased? Yes, to some extent. Regular exercise, particularly strength training to build muscle mass, can help increase BMR. Additionally, ensuring adequate protein intake and avoiding extreme calorie restriction can help maintain or slightly boost BMR.

Energy Balance and Body Weight: The Relationship Explained

Energy balance is the relationship between energy intake (from food and drinks) and energy expenditure (through physical activity and bodily functions). This balance plays a crucial role in determining body weight and composition.

How does energy balance affect body weight? When energy intake equals energy expenditure, body weight remains stable. If energy intake exceeds expenditure, weight gain occurs as the excess energy is stored, primarily as fat. Conversely, when energy expenditure exceeds intake, weight loss occurs as the body taps into stored energy reserves.

Components of Energy Expenditure

1. Basal Metabolic Rate (BMR): Energy used for basic life functions
2. Thermic Effect of Food (TEF): Energy used to digest and process food
3. Physical Activity: Energy used during exercise and daily activities
4. Non-Exercise Activity Thermogenesis (NEAT): Energy used for fidgeting, maintaining posture, etc.

Is it possible to change energy balance for weight management? Absolutely. By adjusting energy intake through diet and increasing energy expenditure through physical activity, individuals can influence their energy balance and, consequently, their body weight. However, it’s important to note that sustainable weight management involves creating modest energy deficits or surpluses rather than extreme changes.

Dietary Considerations: Balancing Macronutrients for Optimal Health

While all three macronutrients – carbohydrates, proteins, and fats – are essential for health, the optimal balance can vary depending on individual needs, activity levels, and health goals. Understanding how to balance these nutrients can help in creating a healthy, sustainable diet.

What is the recommended macronutrient distribution? The Acceptable Macronutrient Distribution Range (AMDR) suggested by the Institute of Medicine is:

• Carbohydrates: 45-65% of total calories
• Proteins: 10-35% of total calories
• Fats: 20-35% of total calories

However, these ranges are general guidelines, and individual needs may vary based on factors such as age, gender, activity level, and specific health conditions.

Tips for Balancing Macronutrients

1. Focus on whole, unprocessed foods
2. Include a variety of fruits and vegetables for carbohydrates and fiber
3. Choose lean protein sources like fish, poultry, legumes, and low-fat dairy
4. Incorporate healthy fats from sources like nuts, seeds, avocados, and olive oil
5. Limit added sugars and refined carbohydrates
6. Consider your activity level and adjust macronutrient intake accordingly

Can macronutrient balance affect health beyond weight management? Yes, it can. Proper macronutrient balance can influence various aspects of health, including blood sugar control, heart health, muscle maintenance, and overall energy levels. For instance, a diet too high in refined carbohydrates may increase the risk of type 2 diabetes, while adequate protein intake is crucial for maintaining muscle mass, especially as we age.

Special Considerations: Nutrient Metabolism and Health Conditions

While understanding general principles of nutrient metabolism is important, it’s also crucial to recognize that certain health conditions can significantly impact how the body processes and utilizes nutrients. Two common conditions related to nutrient metabolism are diabetes mellitus and lactose intolerance.

How does diabetes affect carbohydrate metabolism? In diabetes mellitus, the body either doesn’t produce enough insulin (Type 1) or doesn’t use insulin effectively (Type 2). This leads to elevated blood glucose levels as cells struggle to absorb and utilize glucose for energy. Managing carbohydrate intake and understanding how different carbohydrates affect blood sugar becomes crucial for individuals with diabetes.

Diabetes Management Strategies

• Monitoring carbohydrate intake
• Choosing complex carbohydrates over simple sugars
• Balancing carbohydrates with proteins and fats to slow glucose absorption
• Regular blood glucose monitoring
• Medication or insulin therapy as prescribed by healthcare providers

What causes lactose intolerance, and how does it affect nutrient intake? Lactose intolerance is caused by a deficiency in the enzyme lactase, which is needed to break down lactose, the primary sugar in milk. People with lactose intolerance may experience digestive discomfort when consuming dairy products. This can potentially impact calcium and vitamin D intake if dairy alternatives are not properly incorporated into the diet.

Managing Lactose Intolerance

1. Using lactase enzyme supplements when consuming dairy
2. Choosing lactose-free dairy products
3. Incorporating non-dairy calcium sources like fortified plant milks, leafy greens, and certain fish
4. Considering vitamin D supplements if dairy intake is significantly reduced
5. Gradually introducing small amounts of dairy to build tolerance

Are there other conditions that can affect nutrient metabolism? Yes, several other conditions can impact how the body processes and utilizes nutrients. These include celiac disease (affecting gluten metabolism), phenylketonuria (PKU, affecting protein metabolism), and various liver and pancreatic disorders that can impact fat digestion and absorption. In all cases, understanding the specific condition and working with healthcare providers to develop appropriate dietary strategies is crucial for maintaining optimal health and managing symptoms.

By understanding the roles of carbohydrates, proteins, and fats in energy provision and overall health, as well as considering individual factors and potential health conditions, we can make informed decisions about our diet and nutrition. This knowledge empowers us to create balanced, personalized nutrition plans that support our health goals and overall 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?

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

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

Option 2 : Fats

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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.

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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

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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”.