Learn about carbohydrates, which everyone needs to know

Carbohydrates are one of three polymers with protein and fat.

Carbohydrates include sugar, starch and fiber in fruits, cereals, vegetables and dairy products. Although often "defamatory" in the current nutrition trend, carbohydrate is one of the basic food groups and plays a very important role in health.

"Carbohydrates are a high quality substance , meaning they are one of the three main substances that provide energy or calories for the body," said Paige Smathers, a dietitian in Utah, USA. The American Diabetes Association notes that carbohydrates are the main source of energy for the body. The name carbohydrate comes from their molecular level chemical composition including: carbon, hydrogen and oxygen.

There are three types of polymers: carbohydrates, proteins and fats , Smarthers said. Quality substances are essential nutrients to maintain the body's and body's functional activities in large quantities. It is worth mentioning that polygons are considered essential because the body is only available through eating activities; The body cannot produce itself.

Carbohydrates are one of three polymers with protein and fat.

According to the National Institutes of Health (NIH), the recommended daily amount of carbohydrate for an adult is 135 grams . However, they also said that each person should have a target carbohydrate level for himself (individualizing carbohydrate needs). The energy ratio provided by carbohydrates should be between 45% and 65% of the total dietary energy, this ratio applies to almost all subjects.

Each gram of carbohydrate provides energy equivalent to about 4 calories. Therefore, a 1,800-calorie diet every day will be limited to a minimum of 202 grams and a maximum of 292 grams. However, every day, people with diabetes should not eat more than 200 grams of carbohydrates; and pregnant women should not eat less than 175 grams.

Function of carbohydrates

Carbohydrates provide fuel for the central nervous system and energy for working muscles. They also prevent protein from being used as a source of energy and help start fat metabolism, according to Iowa State University.

In addition, "carbohydrates are important for brain function , " Smathers said. They affect "mood, memory . as well as acting as an instant energy supply". In fact, the recommended daily amount of carbohyrate is also calculated from the amount that the brain needs to function.

Your brain needs carbohydrates to function.

Single and complex carbohydrates

Smathes said carbohydrates (carbs) are classified into two forms: simple (single carbs) and complex (complex carbs). The difference comes from the chemical structure, which also determines how fast they are digested and absorbed. In general, single carbs are digested and absorbed faster than complex carbs, according to NIH.

Single carbs contain only one or two sugars such as fructose (the type found in fruits) and galactose (found in dairy products). Single sugar molecules are called monosaccharides . Carbs with two sugar molecules, such as sucrose (sugar), lactose (from dairy products) and maltos e (found in beer and some vegetables) are called disaccharides.

Single carbs are also available in candy, soft drinks and syrup. However, these foods are made through processing and containing refined sugars, which do not contain vitamins, minerals or fiber. So they are called "empty calories", which can lead to weight gain, according to NIH.

Complex carbs (polysaccharides) contain three or more sugars. They are usually carbohydrates in starchy foods, including: beans, potatoes, corn, yellow radish, whole wheat bread and cereals.

Carbohydrates are classified into two forms: simple (single carbs) and complex (complex carbs).

Smathers points out that, although all carbs are fast-mobilizing energy, single-form carbs can cause a faster "energy blast" than complex carbs because of the speed with which they are digested and absorb faster. Single carbs can lead to a spike in blood sugar levels. Meanwhile, complex carbs will provide energy slowly and more sustainably.

Studies have shown that replacing saturated fat with single carbs, such as in many processed products, is associated with an increased risk of heart disease and type 2 diabetes.

Smathers advises: "The best thing, you should focus on the variety of complex carbs in the diet , including grains and vegetables".

Sugar, starch and fiber

In the body, carbs are broken down into smaller sugar units, such as glucose and fructose, according to Iowa State University. The small intestine absorbs these small units, after which they are absorbed into the blood stream and reach the liver. The liver converts all these sugars into glucose, which then follows the blood transporting through the body, along with insulin, to convert into energy for all basic functions of the body and their physical activity. me.

If glucose is not used immediately for energy needs, the body can store them in amounts equivalent to about 2,000 calories in the liver and skeletal muscle in the form of a macromolecule called glycogen . When the amount of glycogen reaches a level that cannot be stored further, carbs are now converted into fat.

Conversely, if you supply too few carbs, your body will have to take protein as fuel. It is a problem, because the body needs protein to build muscle. Using protein instead of carbs as fuel will put pressure on the kidneys, leading to the formation of harmful substances in the urine.

The body can store about 2,000 calories of glucose in the liver and skeletal muscle.

Fiber is important for digestion. They are necessary for healthy bowel movements and reduce the risk of chronic diseases such as cardiovascular and diabetes, according to the US Department of Agriculture. However, unlike sugars and starches, fiber is not absorbed in the small intestine and cannot be converted into glucose.

Instead, they pass and enter the colon wall which is still relatively intact. This will be where they can be converted into hydrogen, CO2 and fatty acids. The US Institute of Medicinal Materials recommends that each person eat about 14 grams of fiber per 1,000 calories consumed. High-fiber foods you can find such as fruits, cereals and vegetables, especially legumes.

Smathes points out that carbs are naturally present in milk, starch-free vegetables and starch. Examples of non-starchy vegetables such as lettuce, kale, green beans, celery, carrots, broccoli all contain carbs. Starch vegetables like potatoes, corn contain more carbs. According to the American Diabetes Association, each cup of non-starchy vegetables usually contains only about 5 grams of carbs, most of which comes from fiber.

"Good" carbs and "bad" carbs

Carbohydrates found in foods can be as healthy as vegetables, or may not be as good as sweet candies. This leads to the idea that there are some "good" carbs and some "not good".

"Bad" carbs often contain: pastries, soft drinks, processed foods, white rice, white bread and other white starch foods. These are foods that often contain single carbs . "Bad" carbs rarely have nutritional value.

Carbs called "good" are often complex carbs, such as whole grains, fruits, vegetables, beans. They are often found in foods that have not been processed and are absorbed more slowly, in addition they contain many other nutrients.

"Good" carbs are often complex carbs, "bad" carbs are often single carbs.

Here is a list of criteria to help you check out "good" and "bad" carbs:

Types of "good" carbs:

1. Contains low and moderate calories
2. Nutritious
3. Does not contain refined sugar and cereals
4. Contains high natural fiber content
5. Low sodium content
6. Low saturated fat
7. Very little or absolutely no cholesterol and trans fat isomer

Types of "bad" carbs:

1. Contains high calorie
2. Contains many refined sugars like corn syrup, white sugar, honey and fruit juice
3. Contains a lot of refined grains like white flour
4. Low nutrient content
5. Low fiber
6. High sodium content
7. Sometimes high in saturated fat, both cholesterol and trans fats

Blood sugar index (Glymemic Index)

Is it important to know which carbohyrate is their GI number?

Recently, nutritionists believe that it is not important what kind of carbohyrate is but their GI. The GI index measures how fast carbohydrate metabolizes and increases blood sugar levels.

High GI foods such as pastries will make blood sugar levels rise very quickly and reach high levels. Meanwhile, low GI foods only slightly increase blood sugar and to a lesser extent.

Several studies have shown an association between high GI foods and diabetes, obesity, heart disease and certain types of cancer, according to Harvard Medical School. But on the other hand, many different studies also show that applying a low GI food diet is not really helpful.

Benefits of carbohydrates

Choosing the right type of carbohydrate is extremely good for you. This not only comes from the need for carbohydrates with health. There are several other benefits that we have not mentioned.

Mental health

Carbohydrates are involved in serotonin production, promoting a sense of calm, relaxation, happiness and concentration.

Carbohydrates can play a very important role in mental health. A study published in JAMA in 2009 found that people who ate a high-fat diet and less carbs after a year showed anxiety, depression and more anger than those who ate less fat and more. carbs. Scientists suspect that carbohydrates are involved in the production of serotonin in the brain, a substance that promotes a sense of calm, relaxation, happiness and concentration.

Carbohydrates can also help memory. A 2008 Tufts University study tested a group of overweight women who did not eat carbs completely for a week. They were then tested for cognitive skills, visual attention and spatial memory with another group of overweight women who ate only calories but still contained carbohydrates. As a result, the group eating carbs did better.

Weight loss

Although carbohydrates are often where we blame weight gain, choosing the right type of carbs can really help you lose weight and maintain a healthy body weight. This is because many good carbs, especially whole grains and vegetables contain fiber. Fiber helps you feel full, and is often contained in low-calorie foods.

A study published in Nutrition magazine in 2009 tracks middle-aged women for 20 months. Scientists find that people who eat a lot of fiber lose weight, while those who eat less fiber gain weight. A recent study also showed that fat disappears through a low-fat diet, not low-carbs.

Good nutrition

Many types of vegetables are called superfoods.

Whole fruits and vegetables are known for their high nutritional content. Some are even called superfoods.All vegetables and fruits contain carbohydrates.

Importantly, good carbs are most abundant in whole grains. A large-scale study published in the Journal of the American Dietetic Association indicates that people who eat most whole grains will receive a significantly higher amount of fiber, energy, and fat, as well. like micronutrients (except vitamin B12 and sodium).

An additional study later found that these grains contain antioxidants, previously known only in fruits and vegetables.

Heart health

Whole grains are good for the heart.

Fiber also helps lower blood cholesterol. Digestion requires you to secrete bile acids, which are partially produced from cholesterol. When the digestive process improves, the liver will pull cholesterol away from the blood to meet the need to create more bile acids. Therefore, it will reduce the "bad" LDL cholesterol.

A study in the US Journal of Clinical Nutrition (American Journal of Clinical Nutrition) compares the effects of patients who eat whole grains with statins. The results showed that those who ate more than 16 grams of whole grains daily had lower cholesterol levels than Statin users without eating whole grains.

Carbohydrate deficiency

Not providing enough carbs for the body will cause problems. Without enough fuel, the body will not be able to generate energy.

In addition, without enough glucose, the central nervous system will be affected, manifested from dizziness of fatigue and weakness in mental and physical activity. Glucose deficiency or low blood sugar is called hypoglycemia.

If the body does not store or get enough carbohydrate, it will be forced to use protein for fuel needs. As mentioned, this process is harmful to muscles and can also damage the kidneys. People who do not eat enough carbohydrates may also be deficient in fiber, causing digestive problems and constipation.