Where are carbohydrates found: a list of products, features and interesting facts

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

In order for the body to work well, and the appearance pleases, there should not be a bias in the diet. Only the right proportions of fats, proteins and carbohydrates will benefit. And to build the right menu, you need to know the composition of the products.

So where are the carbs?

Where to look for carbohydrates

With proteins and fats more or less clear. Where are carbohydrates found? In herbal products. Thanks to them, our body receives energy, the brain functions at full capacity, and the internal organs work without failure. But it is necessary to distinguish harmful carbohydrates from useful ones, for this we will delve into the composition.

Types of carbohydrates

These organic substances fall into groups:

• simple;
• difficult.

Fast carbohydrates (disaccharides and monosaccharides)

The primitive structure and speed of assimilation and digestion are characteristic of foods that contain carbohydrates. What products are they in? Fruits-vegetables, as well as confectionery, carbonated drinks, alcohol. If the former are good for he alth, then the consumption of the latter should be reduced. This is especially important for people with weight problems. The fact is that simple carbohydrates enter the bloodstream very quickly and are absorbed. The brain receives nourishment at lightning speed, but it is short-lived. Because of this, the feeling of hunger again arises.

A large intake of simple carbohydrates leads to a passing feeling of hunger, damage to blood vessels by insulin, rapid wear of the pancreas and, as a result, the appearance of diabetes.

Monosaccharides are divided into several types:

• glucose;
• fructose;
• galactose.

Glucose

The least simple and easily digestible monosaccharide. Glucose provides energy to the body for both physical and mental work. Because of this, with a long and intense brain activity, there is a desire to refresh yourself with sweets. If you include apples, cherries, bananas, cabbage, pumpkin and other vegetables and fruits in your diet, then the body will be provided with energy.

Fructose

This carbohydrate is digested more slowly, so it is indicated for diabetics. It needs much less because of the excessive sweetness. Fructose is found in watermelon, strawberries, grapes, honey and black currants.

Galactose

This substance is not present in foods, it occurs when lactose breaks down in the digestive tract. If the enzyme is absent, then a disease that affects mental abilities develops - galactosemia.

Disaccharides include:

• sucrose;
• lactose;
• m altose.

M altose

There are two glucose molecules in m altose. It is found in molasses, seeds, m alt, honey. It is one of the main enemies of the figure. When it enters the body, it divides back into glucose molecules.

Lactose

Lactose contains galactose and glucose. Only found in dairy products and milk.

Sucrose

It is because of her that carbohydrates are considered harmful. Sucrose is present in baked goods, confectionery and carbonated drinks. But there are pluses: this enzyme helps the liver and spleen, prevents the formation of arthritis and blood clots.

Complex carbohydrates (polysaccharides)

They contain simple sugar molecules. They do not dissolve in water and do not have the sweetness of fast carbohydrates.

Polysaccharides are:

• insulin;
• cellulose;
• glycogen;
• starch.

Insulin

It is a combination of fructose molecules, which distinguishes it from other complex carbohydrates. The main source is Jerusalem artichoke. Due to the minimal effect of fructose on the pancreas, Jerusalem artichoke is recommended to be included in the diet for diabetics and for the prevention of this disease.

Pulp

The cell wall of the plant mainly consists of it. In the human body, cellulose is not completely digested, so some of it is processed by bacteria. Without cellulose, there are problems with the stool. A large amount in cabbage, cucumbers, lettuce.

Glycogen

Thanks to thisenzyme, muscles and liver receive energy. If glycogen is not absorbed, then diabetes develops.

Starch

Important source of energy. Starch is found in cereals, bread, flour, pasta, potatoes, lentils, peas. Excess provokes weight gain, but a lack disrupts protein metabolism. In this case, the human body generates energy from the proteins supplied with food, and the muscles will atrophy from this.

Carbohydrate functions

Don't underestimate the importance of carbohydrates. They have many important functions:

• energize the human body;
• feature in the construction of the body (enzymes, nucleic acids, cell membranes, and so on);
• create a store of energy in the body (glycogen accumulates in the liver and other tissues);
• affect blood type;
• prevent cancer;
• reduce blood clotting and inhibit the formation of blood clots;
• increase immunity;
• are part of the mucus that is in the gastrointestinal tract, respiratory, genitourinary system, and also protects against mechanical damage, infections;
• improve digestion and help absorb nutrients.

Daily requirement

How many carbohydrates does a person need per day? Everyone has their own norm, and age, life position, energy, gender and weight affect it. This does not mean that the required amount cannot be known. There is a specific scheme for this:

1. Calculate your weight, subtract 100 from your height. Example. 155–100=55.
2. Multiply the final figure by 3, 5. Example. 553, 5=192, 5.

Foods with fast carbohydrates

Where are more simple carbohydrates:

• five-minute noodles;
• muffin;
• sweets;
• white rice;
• sugar;
• semolina;
• dried fruits;
• jam and marmalade;
• fruit and vegetable juices;
• soda;
• fruit;
• vegetables.

Where are carbohydrates found? The table shows how many carbohydrates are in one hundred grams of a product.

Name	Amount of carbohydrates per 100 grams
sugar	99, 6
caramelized sugar	88, 1
honey	83, 4
corn flakes	81, 4
waffles with jam	80, 7
semolina	73, 3
marmalade	73, 2
jam	71, 1
bagels	69, 9
dates	69, 8
crackers	69, 1
m alt	67, 2
raisins	66, 8
popcorn	64, 9
milk chocolate	62, 9
five-minute noodles	60, 2
muffin	56, 9
halva	55, 2
candychocolate	54, 3
Viennese waffles with caramel	54, 1
potato chips	52, 8
shortbread	53, 7
sweet "nuts"	49, 9
white bread	49, 3
French baguette	47, 4
cake	from 46
soda	42, 3
dried plum	39, 8
patties	38, 9
alcohol	20-35
apple pie	35, 9
cream eclairs	38, 3
ice cream	24, 9
rice white	27, 7
quesadilla	24, 4
fried potatoes	23, 2
canned sweet corn	22, 6
wheat croutons	19, 6
sausage in dough	19, 4
boiled potatoes	86, 8
grapes	16, 2
mashed potatoes	14, 3
boiled beets	10, 2
beer drinks	9, 8
orange juice	8, 4
apricots	8, 8
pumpkin	6, 4
melon	7, 3
watermelon	6, 2
boiled carrots	4, 9

Knowing where and how much simple carbohydrates are, you can reduce your intake and thus avoid weight and he alth problems.

Complex carbohydrates: where to look

Where are complex carbohydrates found? They are present in:

• TSP pasta (durum wheat);
• whole grain bread;
• vegetables;
• beans and cereals;
• greenery;
• unsweetened fruits.

Where do foods contain carbohydrates? Table of complex carbohydrates.

Name	Amount of carbohydrates per 100 grams
beans	55, 2
lentils	54, 3
bitter chocolate	53, 8
whole grain bread	48, 3
soybeans	46, 1
durum wheat pasta	26, 6
cashews	23, 2
green polka dots	22, 2
olives	13, 2
garnet	12, 8
apple	11, 9
pear	11, 4
celery root	10, 8
peaches	10, 2
plum	9, 9
gooseberries	10, 8
onion	8, 4
raspberries	10,9
tangerine	9, 4
orange	8, 3
beans	8, 2
redcurrant	7, 1
blackcurrant	7, 9
kiwi	7, 6
grapefruit	7, 4
nuts excluding cashews	7, 1-11, 6
zucchini	5, 8
white cabbage	5, 7
broccoli	5, 2
sorrel	5, 2
Brussels sprouts	5, 1
bell pepper	4, 9
cauliflower	4, 8
radish	4, 2
green onion feathers	4, 2
green beans	4, 2
lemon	3, 7
tomatoes	3, 4
cucumbers	, 4
spinach	3, 4
lettuce	2, 1
fresh mushrooms, excluding champignons	2, 1-4, 6
champignons	1, 5

I would like to note that all of the listed products do not consist only of carbohydrates. They also contain proteins and fats. There are a lot of foods that contain carbohydrates and proteins. Proteins are of animal or vegetable origin. At one time it was believed that the daily norm of protein is 150 grams. Butnow this data has changed, and now 35-40 grams are enough for daily needs.

Whatever amount of protein is considered normal for vegetarians, it's still a problem. Because most adherents of this nutrition system do not always know where protein and carbohydrates are found together. The table below lists all non-cooked foods and those that combine carbs and protein.

Name	Amount of protein per 100 grams
Dried boletus	35, 4
Cep dried mushrooms	20, 1
Fresh mushrooms	4, 3
Fresh white mushrooms	3, 7
Fresh boletus	3, 3
Peanuts	26, 3
Cashews	20
Almonds	18, 6
Hazelnuts	16, 1
Walnuts	15, 6
Pistachio	11
Soybeans	35, 9
Lentils	24
Shuted peas	23
Beans	21
Wheat groats	11, 3
Oatmeal	11
Buckwheat	10
Pearl groats	9, 3
Manka	10, 3
Garlic	6, 5
Brussels sprouts	4, 8
Parsley	3, 7
Spinach	2, 9
Fuck	2, 5
New potatoes	2, 4
White Cabbage	1, 8
Cucumber	0, 8
Banana	1, 5
Rowan	1, 4
Cherry	1, 1
Apricot	1, 9
Peaches	1, 9
Pomegranate	0, 8
Apples	0, 5
Cocoa powder	25, 2
Canned olives	18
Tofu	17
Wheat bran	15, 1
Corn	10, 3
Wheat bread	8, 1
Milk chocolate	6, 9
Bitter chocolate	5, 4
Rye bread	6, 6
Dutch cheese	26
Powdered milk	26
Low-fat cottage cheese	18
Cheese on cow's milk	17, 9
Soured milk	5
Creamy ice cream	3, 3
Cow's milk	3, 2
Low fat kefir	2, 8
Chicken egg	6
Quail egg	6
Duck egg	2
Tuna	25
Sea Bass	24
Cod	23
Salmon	24
Flounder	19
Herring	18
Trout	19
Hek	17

There are foods that don't have carbohydrates. These are vegetable, animal oils, dairy products, meat, fish, poultry.

Carbohydrates and weight loss

Experts recommend eating foods that contain fast carbohydrates in the morning. This is necessary for the rapid restoration of glycogen in the body. In the course of the day, it is better to give preference to polysaccharides. In the evening, you need to minimize the amount of carbohydrates, and for dinner, eat proteins and a little bit of fat. With low-carbohydrate diets, the minimum daily intake is 50 grams. Carbohydrates are very important for the body, so both their excess and deficiency adversely affect he alth.

Carbohydrate swing

If you eat more than the norm of carbohydrates daily, this will lead to an increase in insulin in the blood (as a result - diabetes) and obesity.

With a lack of carbohydrates, glycogen stores are depleted, fat accumulates in the liver and its functions are disrupted. In addition, there is weakness, fatigue, decreased activity, both mental and physical.

When foundsymptoms, it is recommended to rebuild the diet and adjust the daily menu.