What is simple and complex carbohydrates
What is simple and complex carbohydrates
The true energy generators of the human body are carbohydrates. Carbohydrate foods provide the energy the body needs to function. Both physically and mentally. The most familiar carbohydrates are sugars, starches, and cellulose. The most common sugar molecule in the human body is glucose. In fact, the liver converts most other simple sugars into glucose.
The importance of carbohydrates
If you are serious about having a sports physique you must learn about nutrition. Carbohydrates are the body’s primary source of energy. Without enough carbohydrates you can forget going a sports body. The glycogen your body produces from carbohydrates stored in your muscles. If your carbohydrates level is too low, your body must turn to protein as an energy source. Without adequate protein you cannot grow. End of story. Carbohydrates also provide glucose to fuel your brain with energy. Carbohydrate intake affects your brain’s performance. Your mood. Your personality.
There are two major types of carbohydrates: simple and complex.
Simple carbohydrate
Simple carbohydrates also called simple sugars and occur in food such as candies, cookies, and cakes. In fact, just about any food that contains refined sugars (such as the white sugar you find in a sugar dish) can considered a simple sugar food. Simple sugars also occur in more nutritious food such as milk, fruits, and some vegetables. Hopefully, most readers are aware that it makes far more sense to obtain simple sugars from fruits and vegetables than from sodas and candy. Fruits and vegetables provide you with more than sugar -they will be giving you vitamins, minerals, and fibre. That extra-large size of cake does not provide these nutrients.
Complex carbohydrate
Complex carbohydrates take longer than simple sugars for the body to break down. Unrefined grains are loaded with valuable nutrient such as vitamins, minerals, and fibre, (which help your digestive system work better, as well as help you feel full, making you less likely to overeat). Have you ever noticed that a bowl of oatmeal makes you feel full, while a sugary cereal with the same number of calories leaves you wanting more? Most vegetables are also good sources of complex carbohydrates.
What happen when you eat carbohydrates.
As soon as you eat carbohydrates. The body start breaking them down into simple sugars. These sugars are then absorbed into the bloodstream. As the sugar level rises in your body, the pancreas releases a hormone called insulin. Insulin transports the sugar from blood into the cells, where its used as a source of energy. If this process moves quickly -as it usually does with simple sugars-you are more likely to feel hungry that much sooner. Complex carbohydrates ( whole grains), however, take much longer to break down and you won’t experience those hunger cravings as quickly. Complex carbohydrates give you longer period of time.
Bad effect of simple carbohydrates
Besides their relationship to energy, complex carbohydrates are healthier. As you just read, simple sugars cause a rapid rise in insulin. (called an insulin spike). Over time, this extra stress on the pancreas can lead to diabetes. Diabetes is caused by an insufficient production of insulin or an inability of the body’s insulin receptors to interact with the hormone. In either case, the end result could be multiple medical problems including obesity, cardiovascular disease, reduced circulation in the extremities ( often leading to amputation ), and blindness. Although the primary focus of this chapter is on eating for exercising purposes, you are also improving your overall health by restricting your intake of simple sugars.
Food contains complex carbohydrates -Very healthy
Eating complex carbohydrates -whole grains such as brown rice, quinoa, wheat berries, oats, barley. Whole wheat breads and pastas. And most vegetables, including potatoes and sweet potatoes is guaranteed to have you looking and feeling great.How much quantity you should eat carbohydrates in a day?
How much quantity you should eat carbohydrates in a day
Your each meal should have 40 % of unrefined carbohydrates. Like Whole grain food, brown rice, oats, whole wheat food. In addition, snacks on dried fruits.
High- Fiber carbohydrates are very healthy
Fiber is one of those catch-all terms, in this case used to described plant materials that can’t be digested by the body. Most fiber comes from the tougher parts of plants, including stems, roots, seeds, and leaves. The primary component of most fibrous compound is cellulose. Fiber passes through the gastrointestinal track mostly undigested until it reaches the large intestine., where it helps to form stool and maintain regularity. Dietary fiber plays an important role in the prevention of many diseases, including colon cancer. A high fiber diet has also been proven to help people lose weight. Since the fiber takes longer time to move through the digestive system, you feel satisfied longer and thus do not overeat. As well, soluble fiber fills up with water and makes you feel full.
For superior health, people should get 25 to 30 grams of fiber each day. The best source of fiber includes whole grain, vegetables, fruits, nuts, seeds, and beans. This is yet another reason to avoid processed foods.
Difference between starches versus sugars
Starchy foods are much better energy providers than sugary ones. Starchy foods include grains and their products such as bread, pasta, breakfast cereals, starchy vegetables like potatoes. Simple sugars are those found naturally in milk, fruits, and some vegetables. Refined white sugar contains calories yet no nutrients and is therefore of no nutrients value at all.
Starchy carbohydrates with a high fiber content, for example legumes and unrefined wholegrain foods that have lost nothing during their processing. They are particularly good for you because high-fiber carbohydrates are digested at a slower rate. As a result the blood sugar level in the body does not rise as quickly. Wherever low fiber carbohydrates are digested more quickly and consequently raise in blood sugar rapidly. Rapid rise in blood sugar are undesirable since they cause the body to produced increase level of insulin. The hormone that helps regulate blood sugar levels. Over time, this can result in health problems like diabetes.
List of Simple carbohydrates food you should avoid
Refined Sugar, Cookies, cake, white rice, white flour food ( Mayda), ice cream, Refined food, Soft drinks, White bread, Pasta made by white flour, noodles made by white flour.
1. What is simple and complex carbohydrates
2. What is simple and complex carbohydrates
