Carbohydrates in the diet - why are they important?

Carbohydrates are one of the main nutrients necessary for the proper functioning of our body. Despite the numerous controversies that surround them, they are an important source of energy. In this article, we will look at what carbohydrates are, what their types are, where to find them and what their meaning is in the diet.

What are carbohydrates? Types of carbohydrates

Carbohydrates are organic chemicals that perform an energy function in the body. In dietetics, we usually divide them into two main types:

• Simple carbohydrates - They consist of one or two sugar molecules. They are quickly digested and provide immediate energy.
• Complex carbohydrates - They consist of many sugar particles connected in chains. They are digested more slowly, which ensures longer feeling of satiety and more stable blood sugar levels.

Carbohydrate sources

Carbohydrates occur in various food products, both natural and processed. We distinguish them mainly in:

• Fruits and vegetables - rich in fiber and vitamins,
• Cereals and cereal products - such as bread, rice, pasta,
• Legumes - for example, beans, lentils,
• Dairy products - Milk and its products.

What are simple carbohydrates? Examples

Simple carbohydrates, also known as monosaccharides and disaccharides, are quickly digested and absorbed by the body, providing immediate energy. Examples of such carbohydrates are sucrose, fructose and glucose: sucrose is table sugar, fructose occurs in fruit, and glucose is present in both plant and animal organisms. Products rich in simple carbohydrates include fruit (bananas, grapes), vegetables (carrots, beets) and sweets and sweet drinks.

What are complex carbohydrates?

Complex carbohydrates are longer chains of sugar molecules that are more slowly digested by the body, which ensures longer energy. The most important complex carbohydrates include starch and cellulose. Starch occurs, among others, in potatoes, rice and pasta, while cellulose is present in plant fiber. Complex carbohydrate -rich products are mainly whole grain cereal, such as wholemeal bread and oatmeal, vegetables, including broccoli and spinach, and legumes such as peas and chickpeas.

Why are carbohydrates needed in the diet?

Carbohydrates play an important role as a source of energy necessary for the proper functioning of our body, especially the brain and muscles. They also facilitate the proper functioning of the digestive system thanks to the fiber content, which regulates digestion.

How much to consume carbohydrates a day and what to combine them with?

The recommended daily dose of carbohydrates is about 45-65% of the daily caloric demand. It is important to choose complex carbohydrates and fiber and avoid excessive consumption of simple sugars. Examples of connections:

• Whole grain bread with protein - e.g. a sandwich with whole grain bread with lean meat or cottage cheese,
• Rice with vegetables - as part of a balanced meal,
• Fruit porridge - A combination of fiber with vitamins and minerals.

The role of carbohydrates in various diets

In various dietary plans, the share of carbohydrates may differ. For example, in a ketogenic diet, their quantity is strongly limited so that the body can go into a state of ketosis and draw energy mainly from fats. However, in plant diets, carbohydrates are an important source of energy, mainly from fruits, vegetables, grains and legumes. In turn, diets rich in complex carbohydrates, such as the Mediterranean diet, promote the consumption of whole grain cereal products that provide a constant energy source and support metabolic health. Depending on the individual health needs and dietary goals, the amount and type of carbohydrates can be balanced differently in the daily menu.

Good and bad carbohydrates

In the context of healthy eating, there is often talk of "good" and "bad" carbohydrates. Good carbohydrates are those that are rich in fiber, vitamins and minerals and have a low glycemic index. Examples of good carbohydrates are whole -grain cereal products, fruits, vegetables and legumes. Long sugar chains in these products are digested more slowly, which helps to maintain stable blood sugar levels and a long -lasting feeling of satiety. Bad carbohydrates are those that are highly processed, without fiber and other nutritional values. Examples of bad carbohydrates are white bread, sweets, sweetened drinks and white flour products. Eating excessive amounts of these carbohydrates can lead to a rapid increase in blood sugar levels, and then its violent drop, which may result in a feeling of fatigue and hunger. By choosing good carbohydrates, we can better control blood sugar levels, maintain a healthy weight and provide the body with the necessary nutrients. Avoiding bad carbohydrates is important to reduce the risk of diseases such as type 2 diabetes, obesity and heart disease.

Summary

Carbohydrates are an essential component of our diet. By choosing the right sources and taking care of balancing meals, we can derive full health benefits from them.

Bibliography

Smith, J. (2020). "Carbohydrates in Nutrition: Understanding their roles". Journal of Nutrition. Brown, L., & Rodriguez, L. (2019). "The Importance of Dietary Fiber". Guidelines science journal dietary.