NUTRITION

3 Things you need to know about carbohydrates

What to know about carbohydrates

Do you know what carbohydrates are? You are thinking about sugar, aren’t you?

We often tend to define them by sugar or associate them with it, but this is a misconception. Sugar is among its family. In fact, salty foods or simply foods that do not taste sweet also include CARBS.

But the question is, what exactly carbs are? And what is their purpose?

Carbohydrates are part of the macronutrients, it includes the following elements: carbon, oxygen and hydrogen.

Their purpose is to bring energy to our organism, more specifically to our brain which considers itself as a great consumer of it to maintain its vitality. Therefore, they are indispensable in our diet.

You might be asking yourself the following question: how are they absorbed by our body?

Well, the good news is that we have the right answer: Today, the glycemic index of foods, that is to say the speed of digestion of the carbohydrates they contain, varies according to several parameters such as their physical structure.

Once in the blood, glucose is consumed by our cells, muscles and brain, the other part is preserved in the liver and muscles in the form of glycogen to constitute an energy reserve.

After a physical effort, it is time for the glycogen stored in our muscles to be transformed back into glucose and then spread through the bloodstream to fuel our body.

In the muscles, a chemical reaction transforms the glucose into energy that can be directly used by the muscles to allow for muscle contraction and therefore movement. The brain, in turn, is always in need of glucose to function.

Indeed, when our body is at rest, the brain consumes 60% of the glucose present in our body.

There are three types of carbohydrates : simple (sugar); complex; hydrogenated (polyols).

To get more information about carbs, stay tuned for the rest of the article to learn more.

It’s time to familiarize yourself with this important macronutrient, Maroc Organic will reveal to you all its secrets.

The different types of carbohydrates:

Remember what we said above? Well, there are three types of carbohydrates: simple, complex and hydrogenated.

     1 / Simple carbohydrates

Simple carbohydrates, also called sugar, are simply fructose, glucose and galactose. Fructose is found in fruits such as strawberries, bananas and apples. Galactose is found in dairy products such as milk and yogurt.

     2 / Complex carbohydrates

Complex carbohydrates found in starch: potato, potato starch, corn starch, flour, rice, pasta. These complex carbohydrates are also found in pectin.

     3 / Hydrogenated carbohydrates

Hydrogenated carbohydrates, also called polyols. They are found in sweetened products , such as sugar sachets.

So, how can you tell the difference between these different types of carbohydrates? Indeed, the simple ones have a simple chemical formula, they look like this one:

Difference between the three types of carbohydrates

Indeed, the simple carbohydrates have a simple chemical formula, which can lead us to deduce that this type is quickly absorbed by our body, nevertheless, the complex ones are characterized by a complex structure (the presence of many molecules to be cut), it requires time to be hydrolyzed or in other words cut all the chemical bonds that there is around to be able to absorb it by the body.

Why eat carbohydrate-rich foods?

  • A source of energy:

During a meal, we consume carbohydrates (1g brings 4 calories), these last ones are secreted in glucose to be able to provide the cells of the body with energy. Therefore, they constitute an important source of energy for the body, and for the brain in particular. Indeed, the brain needs about 140 g of carbohydrates per day to maintain its functions. Its consumption allows the contraction of the muscle.

  • A role of synthesis in certain molecules:

They allow the formation of DNA and particularly RNA.

  • Regulate the appetite:

Looking to maintain a balanced diet? So consume the complexes, and especially the fibers. They play a crucial role in the regulation of appetite. They allow you to satisfy your hunger, in other words, to be completely satiated.

  • Promote good sleep:

Do you suffer from lack of sleep? So consume foods rich in this macronutrient. Its consumption and assimilation by the body increases the presence of tryptophan in your body. Tryptophan is an essential amino acid. It is one of the precursors of serotonin (well-being hormone) and melatonin (sleep hormone). These two substances have a positive effect on sleep.

We have already written an article that will help you end insomnia , you can consult it for more information.

  • Improve blood sugar levels:

All carbohydrates have their own hyperglycemic power, that of glucose is considered among the highest. The body quickly assimilates simple sugars, which means a rapid increase in blood sugar.

This is why sportsmen and women, and even diabetics, appreciate this characteristic much more. Indeed, the blood sugar level is maintained at a regular rate in our body. Once the body is called upon to make a physical or cerebral effort, it increases.

Discover foods that are very rich in carbohydrates:

Grain products, fruits, some vegetables as well as legumes are considered among the foods that are richest in this macronutrient. For some people, they are considered enemies, especially when it comes to losing weight or maintaining weight.

The idea is totally wrong, because they are macronutrients that play the role of energy fuel to make the body work well. We can deduce that there are two types: the bad and the good. When we talk about the bad ones, we talk about junk food, hydrogenated oils and refined sugars. In fact, their nutritional contribution is ineffective or absent. On the other hand, the good carbs include fruits, vegetables and natural sweeteners.

     1 / Oats:

Closeup of oats

A close up of oats cereal.

One of the richest, most beneficial foods for the body It provides only 50 grams of carbohydrates per cup. You can accompany it in your breakfast in the morning with fruits; honey ; quinoa ; yogurt …

     2 / Pasta:

Dry pasta close up with out of focus onions and cheese

Close up of uncooked pasta with onions and cheese in the background

Pasta has a higher glycemic index than rice, it is a real important energy source for the body. It is one of the most recommended foods to consume rich in carbohydrates. In addition, whole wheat pasta allows the secretion of insulin in the long term perfectly.

     3 / Rice:

Close up of different types of rice

Close up of different rice cereals

Do you know that rice is the most consumed cereal in the world after wheat. Why do you think this is? Indeed, it is one of the richest foods, and it is the favorite food of athletes before their exercises. You can accompany it with meat or fish, vegetables to have a complete dish.

    4 / Whole grains:

They are a necessary fuel for any type of activity. They are very rich in fiber, which helps regulate intestinal transit and to promote and prolong satiety.

     5 / Dried fruits and vegetables:

A bunch of different nuts and dried fruits spilled out of jars

Dried fruits and nuts spilled out of jars indicating carbs

Vegetables and fruits are composed mainly of water and carbohydrates.

     6 / Fruit:

Constitute in turn an important source of carbohydrates.

These foods are now available on our site. We offer you a multitude of choices with different tastes, so do not hesitate to visit our site and treat yourself by choosing those that best meets your nutritional needs.

Final thoughts:

Carbohydrates are an important source of energy. Muscles and more specifically the brain need them to maintain its vitality and function. In other words, its consumption in your meals is essential. However, an overconsumption leads the individual to unfortunate consequences.

Today, sugar is added to all prepared foods, drinks and products. Then, we always find ourselves consuming too much sugar without moderation. Because in reality, carbohydrates can have a positive effect on the body but also negative effects, depending on your consumption.

Which type of carbs do you consume the most?

Tell us about that in the comments section below.

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