Carbohydrate content in foods

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-18 00:50

Surely many of us have heard a lot about carbohydrates. These are organic elements that give our body 60% of energy: physical and mental. It is also known that carbohydrates in foods can be simple and complex. Some of them are necessary for our body for full life and good mood, while others contribute to the formation of body fat. So which of them are really necessary for our body, and which ones are only harmful?

What are carbohydrates

Carbohydrates found in foods are substances that consist of simple and complex sugars. Therefore, they are divided into simple carbohydrates (fast) and complex (slow). The differences between these organic elements are in the difference in molecular structure and absorption rate.

Simple, fast, harmful

Fast carbohydrates are mainly composed of fructose (monosaccharides) andlactose (disaccharides). It is because of this that simple carbohydrates in foods have a sweet taste. Under the action of saliva enzymes, the process of their splitting begins already in the mouth. These substances have a light structure and are quickly absorbed in the body. However, after 30-50 minutes after eating them, there is a feeling of hunger.

To estimate the amount of carbohydrates in food, nutritionists use a measure known as the glycemic index (GI). It can be used to determine the effect of sugar on blood glucose levels. So, foods with a high GI value do not benefit the body. They contribute to increased production of insulin, which, in turn, can lead to obesity and diabetes. Therefore, the use of such products should be limited.

Complex and useful

Complex carbohydrates in foods are polysaccharides, consisting mainly of pectins, fiber and starch. Unlike sugary foods, they stimulate the digestion process, but at the same time eliminate the feeling of hunger and saturate for a long time. They are complex molecular chains. To digest complex carbohydrates, the body needs more time and effort, so blood glucose rises gradually, without reaching dangerous levels.

What do carbohydrates give the body?

Despite the presence of proteins and fats in foods, it is carbohydrates that the body needs to obtain the main energy. If you change the diet and limit their use, the body's energy reserves will quickly deplete. As a result, a person will feel a breakdown. In this case, the brain will experience a lack of nutrition, which will lead not only to a decrease in mental performance, but also to manifestations of aggression and apathy.

However, carbohydrates are not only the main source of energy. They take part in the cellular structure and are present in the enzymes produced in the body. In addition, they are an important component of the immune system. According to the latest publications in medical sources, they have an antitumor effect.

Carbohydrates in food

Tables for weight loss usually contain a list of undesirable foods. Most often, they include food that contains fast carbohydrates.

Product name	Protein content	Fat content	Carbohydrate content	Energy value, kcal
Vegetables
Watermelons	0, 40	-	8, 90	39
Eggplant	0, 70	0, 10	5, 60	24
Green peas	5, 00	0, 10	13, 40	70
Melons	0, 50	-	8, 80	38
Zucchini	0, 60	0, 30	5, 60	26
Cabbage	1, 70	-	5, 50	28
Potatoes	2, 00	0, 10	20, 0	80
Onion (turnip)	1, 70	-	9, 50	40
Carrots	1, 20	0, 10	7, 1	34
Cucumbers	0, 70	-	3, 00	15
Tomatoes	0, 60	-	3, 0	15
String beans	4, 00	-	4, 3	30
Fruits, dried fruits and berries
Apricots	0, 80	0, 10	10, 5	45
Pineapple	0, 30	-	12, 1	46
Orange	0, 80	0, 10	8, 4	50
Banana	1, 60	0, 20	22, 0	91
Cherry	0, 70	0, 10	11, 0	50
Pomegranate	0, 88	-	12, 0	52
Pear	0, 40	0, 10	10, 0	40
Strawberry	1, 80	-	7, 00	40
Gooseberries	0, 70	-	10, 0	43
Raspberries	0, 80	-	9, 80	40
Blackberry	2, 0	-	5, 00	30
Blueberries	1, 00	-	8, 50	40
Cereals, legumes
Buckwheat (core)	12,5	2, 7	67, 0	328
Corn	8, 20	1, 10	75, 0	324
Manka	11, 30	0, 70	73, 2	325
Oatmeal	12, 00	6, 00	65, 3	343
Barley	9, 30	1, 00	73, 5	322
Rice rice	7, 10	0, 60	73, 6	320
Barley	10, 30	1, 40	71, 5	320
Beans	5, 90	0, 10	8, 3	56
Peas	23, 0	1, 3	54, 0	320
Soybeans	35	17, 4	26, 6	394
Lentils	24, 70	1, 00	54, 4	308
Beans	22, 00	1, 60	54, 0	308
Flour, bread
Wheat flour (high quality)	10, 60	1, 30	73, 0	330
Wheat flour (1 grade)	10, 50	1, 30	73, 0	330
Rye flour	6, 80	1, 00	77, 0	325
Wheat bread from flour of the 1st grade	10, 20	0, 90	53, 3	250
Baking pastry	7, 5	4, 5	59, 0	300
Rye flour bread	4, 60	0, 70	50, 0	210

Carbohydrate imbalance

Of course, the content of proteins, fats and carbohydrates in foods that make up a balanced and complete diet, completely eliminates the appearance of a deficiency of essential substances. However, if you stick to long and exhausting diets, their lack can manifest itself in the form of:

• feelings of weakness, especially pronounced aftermental and physical activity;
• frequent dizziness and headaches;
• inability to concentrate and work productively;
• irritability and apathy.

Therefore, foods containing carbohydrates must be present in the daily menu. Meanwhile, on the other hand, an excess of these elements can also adversely affect he alth.

High carbohydrate content in food will appear as:

• increasing glucose levels in the body;
• deterioration of physical condition;
• appearance of excess weight.

Therefore, eating a lot of carbohydrates, even slow ones, is absolutely not recommended by nutritionists.

The Importance of Eating Protein

Proteins, like carbohydrates, in food are of great importance for the human body, not without reason they are called the basis of life on Earth. It is the stuff that our cells are made of. It is proteins that are necessary for the restoration and regeneration of tissues.

The importance of these substances is difficult to overestimate. They are involved in almost all processes that occur in the body and are the main suppliers of all the necessary amino acids. Therefore, proteins of animal and vegetable origin must be present in the daily diet of every person.

The high content of proteins and carbohydrates in food plays one of the key roles for strong and he althy immunity. They areespecially necessary for children for normal growth. These substances speed up metabolic processes and protect the body from destruction.

Fat in the diet

Fats present in foodstuffs are also very important for the body - carbohydrates and proteins are not able to provide full-fledged processes without these substances. Many trace elements necessary for a person cannot be absorbed without fat.

These substances carry the main energy value. In addition, the fatty layer surrounds every cell of the body, protecting it from possible adverse effects. The fats accumulated by the body protect us from hypothermia.

The lack of these substances affects the appearance of the skin and brain function. They affect the reproductive function and without them the full development of a growing organism is not possible. Therefore, fats, albeit in very limited quantities, must be present in food.

Do carbohydrates contribute to weight gain?

Simple carbohydrates are known to be quickly absorbed and increase insulin production, which slows down the process of fat breakdown. With little physical activity, excess simple carbohydrates and proteins in food contribute to the deposition of subcutaneous fat. However, if you play sports, these substances become building blocks for muscle tissue.

He althy eating - the right combination of proteins, fats and carbohydrates

In the food wewe use daily, all the substances necessary for our body must be present. However, gastroenterologists remind us that different environments are needed to process different foods. It is known that for the digestion of proteins, an environment with high acidity is needed, and for carbohydrates, an alkaline one. With the simultaneous use of incompatible products, digestion is difficult, and poorly processed food, if it enters the intestines, can provoke constipation. Therefore, in this case, separate meals are an important step.

Proper nutrition

Foods that are part of our daily diet contain three main substances - proteins, fats and carbohydrates. Their simultaneous use can not only lead to a set of extra pounds, but also problems with digestion.

Separate nutrition is a kind of diet that must be followed throughout life. Unlike other diets for weight loss, with a separate diet, you do not need to give up any dishes. You can eat anything, the main thing is to do it thoughtfully.

In the process of unbalanced nutrition, the stomach often contains a large mixture of a wide variety of foods. However, each element that makes up this mixture requires its own processing for assimilation. Therefore, in the process of digestion, the components begin to interact with each other, interfering with normal processing and putting an additional burden on the digestive tract.

In the process of digestion, the body actively produces enzymes designed to break down certain products. For example, substancesthat break down protein cannot also act on fats or carbohydrates. As a result of mixing incompatible products, an environment causing fermentation and gas formation is formed.

Thus, for example, protein is found in large quantities in meat, fish and seafood, some cereals and nuts, dairy products and cheese (the most common protein foods can be seen in the food list above).

What are fast and slow carbohydrates was also discussed above. These substances are found in foods in the form of starch (some vegetables and cereals) and sugar (honey, fruits, sweets).

Most of all fats are found in oils of animal and vegetable origin. They are also abundant in fatty meats and river fish, lard and nuts.

When compiling a menu based on the principle of separate nutrition, it is necessary to pay special attention to the use of different proteins: proteins of plant and animal origin cannot be combined. Each type of these substances also requires a different digestion.

Fundamentals of separate nutrition

When compiling a menu that meets the standards of separate nutrition, nutritionists recommend following certain fundamental rules:

1. Don't combine starchy foods with protein foods.
2. Fat foods should not be combined with proteins.
3. Protein should not be consumed with sugar.
4. Milk cannot be paired with anything.
5. Fruits should be eaten separately from each other.

Experts adviserefrain from sweet desserts. Moreover, this advice is relevant not only for people who adhere to some methods for losing weight, but also for those who take care of their own he alth. Such dishes can be used as a separate snack, but it is highly undesirable to combine with other products.

Diets based on separate meals prevent the accumulation of rotting protein on the walls of the digestive system. The decomposition products of this substance are carbohydrate dioxide, acetic acid and alcohol, which, penetrating into the circulatory system, spread throughout the body and can cause various diseases.

Instead of breaking down body fat, the body spends most of its energy on fighting rotting protein, resulting in a set of extra pounds and a destabilization of overall he alth. These unwanted processes can be eliminated by eating right.