Energy supply
Carbohydrates are the most important energy source. All cells use them, and the energy can gained from them in the quickest way.
Origin
Our body is not able to produce carbohydrates naturally, so we must get them from food.
Role
Carbohydrates provide energy to the brain, nervous system and muscles, and help to burn fat.
Type
Simple carbohydrates: sugars that quickly convert to glucose. They provide a quick energy burst followed by a drop in energy because during carbohydrate digestion blood sugar increases suddenly. In order to process the sugar, the pancreas secretes insulin into the blood. With the help of the excess insulin, cells take the sugar out of the blood and the drop of energy results.
Complex carbohydrates: take longer to convert into glucose so they provide steady and longer lasting energy.
Processing
Carbohydrate digestion starts with saliva in the mouth. Carbohydrates are converted into glucose. They can be dissolved with or without oxygen. Glucose either becomes instant energy or gets stored.
Storage
A limited amount of carbohydrate is stored as glycogen: 100 grams in the liver and 300-500 grams in the muscles. Unlimited amounts are stored as fat. Glucose that is not converted to glycogen is converted into fat, contributing to the amount of fatty tissue.
Source
Simple carbohydrates: refined sugar and food produced from them (sweets, sweet pastries, syrups, and soft drinks), glucose, fructose, lactose.
Complex carbohydrates: grains and the foods made from them (bread, rice, pasta, cereal). Vegetables, nuts, seeds, fruits, legumes contain complex carbohydrates as well as an abundance of vitamins and minerals. These carbohydrates are an excellent source of high-fibre starch.
Fibre
Fibre is non-digestible bulk material. They swell in the bowels, cause fullness and decrease the feeling of hunger. They are capable of binding harmful materials and cholesterol in the bowels. They hasten digestion and reduce the rise in blood sugar after meals. A high fibre diet is an excellent way to avoid constipation. The daily recommended value of fibre is 30 grams with a large amount of water (2 liters) accompanying it.
High fibre foods are fruits with their skin, spinach, lettuce, and legumes.
Recommended daily value
100 to 300 grams of complex carbohydrates and 30 grams of fibre.
Calorie value
1 gram of carbohydrate = 4 kcal
Important note
The human body is designed to process nutrients from natural sources. Consumption of refined sugar, refined flour and foods made from them are high in simple carbohydrates and are not recommended.
Simple sugars are also known as “slow poison”. Excess insulin caused by simple carbohydrates is harmful for the body. It results in problems of digestion and metabolism and can even lead to diabetes. Unprocessed blood glucose is converted into fat and can lead to chronic weight gain. The more simple carbohydrates you eat, the less fat will your muscles burn, and the more fat your body will accumulate.