Carbohydrates: meaning, into which groups carbohydrates are divided and their role in the human body

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

Carbohydrates are one of the most important elements needed to maintain the optimal state of the human body. These are the main suppliers of energy, consisting of carbon, hydrogen and oxygen. They are found mainly in plant products, namely sugars, baked goods, whole grains and cereals, potatoes, fiber (vegetables, fruits). It is a mistake to assume that dairy and other predominantly protein products do not contain carbohydrates. For example, milk also contains carbohydrates. They are milk sugar - lactose. From this article, you will learn which groups carbohydrates are divided into, examples and differences between these carbohydrates, and you will also be able to understand how to calculate their required daily allowance.

Major carbohydrate groups

So, now let's figure out what groups carbohydrates are divided into. Experts distinguish 3 main groups of carbohydrates: monosaccharides, disaccharides andpolysaccharides. To understand their differences, let's look at each group in more detail.

• Monosaccharides are simple sugars. They are found in large quantities in grape sugar (glucose), fruit sugar (fructose), etc. Monosugars dissolve perfectly in liquid, giving it a sweet aftertaste.
• Disaccharides are a group of carbohydrates that break down into two monosaccharides. They also dissolve completely in water and have a sweet taste.
• Polysaccharides - the last group, which are complex carbohydrates that do not dissolve in liquids, do not have a pronounced taste and consist of many monosaccharides. Simply put, these are glucose polymers: we all know starch (plant carbohydrate storage), cellulose (plant cell wall), glycogens (fungi and animal storage carbohydrate), chitin, peptidoglycan (murein).

What group of carbohydrates does the human body need the most

Considering the question of what groups carbohydrates are divided into, it is worth noting that most of them are found in plant products. They include a huge amount of vitamins and nutrients, so carbohydrates must be present in the daily diet of every person leading a he althy and active lifestyle. To provide the body with these substances, it is necessary to consume as many grains as possible (cereals, bread, bread, etc.), vegetables and fruits.

Glucose, i.e. regular sugar is a particularly useful component for humans, since itbeneficial effect on mental activity. These sugars are almost instantly absorbed into the blood during digestion, which helps to increase insulin levels. At this time, a person experiences joy and euphoria, so sugar is considered to be a drug that, if consumed in excess, causes addiction and negatively affects overall he alth. That is why the intake of sugar into the body should be controlled, but it cannot be completely abandoned, because it is glucose that is a reserve source of energy. In the body, it turns into glycogen and is deposited in the liver and muscles. At the moment of glycogen breakdown, muscle work is performed, therefore, it is necessary to constantly maintain its optimal amount in the body.

Normal carbohydrate intake

Since all groups of carbohydrates have their own characteristics, their consumption should be clearly dosed. For example, polysaccharides, unlike monosaccharides, must enter the body in larger quantities. In accordance with modern nutritional standards, carbohydrates should make up half of the daily diet, i.e. approximately 50% - 60%.

Calculate the amount of carbohydrates needed for life

Each group of people requires a different amount of energy. For example, for children aged 1 to 12 months, the physiological need for carbohydrates ranges from 13 grams per kilogram of weight, and one should not forget which groups the carbohydrates present in the child's diet are divided into. For adultspeople aged 18 to 30 years, the daily rate of carbohydrates varies depending on the activity. So, for men and women engaged in mental work, the consumption rate is about 5 grams per 1 kilogram of weight. Therefore, at normal body weight, a he althy person needs about 300 grams of carbohydrates per day. This figure also varies by gender. If a person is mainly engaged in heavy physical labor or sports, then the following formula is used when calculating the carbohydrate rate: 8 grams per 1 kilogram of normal weight. Moreover, in this case, it also takes into account what groups the carbohydrates supplied with food are divided into. The above formulas allow you to calculate mainly the amount of complex carbohydrates - polysaccharides.

Approximate sugar intakes for selected groups of people

As for sugar, in its pure form it is sucrose (molecules of glucose and fructose). For an adult, only 10% of sugar from the number of calories consumed per day is considered optimal. To be precise, adult women need about 35-45 grams of pure sugar per day, while men have a higher figure of 45-50 grams. For those who are actively engaged in physical labor, the normal amount of sucrose ranges from 75 to 105 grams. These figures will allow a person to carry out activities and not experience a decline in strength and energy. As for dietary fiber (fiber), their amount should also be determined individually, taking into account gender,age, weight and activity level (at least 20 grams).

Thus, having determined which three groups carbohydrates are divided into and understanding their significance in the body, each person will be able to independently calculate their required amount for life and normal performance.