What is important to know about simple and complex carbohydrates
Carbohydrates are the main supplier of energy and nutrients in the human body. They stimulate the brain and are necessary for the formation of enzymes, amino acids, nucleic acids, immunoglobulins. Carbohydrates are divided into two groups: simple and complex.
Simple carbohydrates are called monosaccharides or disaccharides. They have a simple chemical formula, quickly absorbed by the body and just a few minutes increase blood sugar. It easily digestible carbohydrates are: Glucose - grape sugar, fructose - fruit sugar, sucrose - table sugar, lactose - milk sugar, maltose - malt sugar. Simple carbohydrates have a high nutritional value, on the contrary, they cause a feeling of hunger and desire to eat something sweet. A large number contained in candy, syrups, soft drinks, white bread and pastries. Fruits are also included in the group of fast carbohydrates, but their composition besides natural sugar has a fiber, a little slow down the absorption of fructose. Complex carbohydrates (polysaccharides, starches) are long chains of glucose molecules that are slowly broken down in the gut, and only after this increase in the blood sugar level. After eating starches felt a surge of energy and a feeling of satiety for a long time still. Complex carbohydrates are found in whole grain cereals, legumes, vegetables, fruit, pasta from durum wheat, oatmeal, brown rice. Simple carbohydrates cause a sharp rise in blood sugar, while more complex target organism to supply nutrients. Furthermore, mono- and disaccharides may create a surplus of glucose which is converted under the action of insulin in the fat. If this occurs regularly, the person may disrupt metabolism and as a consequence, there will be a metabolic syndrome characterized by obesity, high blood pressure, high blood sugar level and leads to diseases of the cardiovascular system and diabetes. Unlike simple complex carbohydrates do not pose such a danger. They contain sugar, necessary for normal functioning of the body, and prevent the emergence of excess fat. Therefore, to maintain a correct and stable metabolism of complex carbohydrates in the diet should prevail over simple. Furthermore, there is a group of indigestible carbohydrates, which include cellulose and pectin. Cellulose is a part of coarse fiber, providing normal digestion. Their deficiency leads to obesity, gallstones, gastrointestinal disease, etc. Cellulose normalizes the activity of beneficial intestinal microflora, and pectin has the property suppress putrefactive bacteria and remove bile acids. Together, these indigestible carbohydrates promote the excretion of cholesterol.