Carbohydrates
Definition
Carbohydrates, better known as sugars, are generally classified according to their chemical formula:
- simple carbohydrates can be made up of a single molecule (glucose, fructose, galactose) or 2 molecules (sucrose, maltose, lactose).
- complex carbohydrates are based on starch, a molecule made up of several hundred glucose molecules.
These two categories have long been regarded as opposites, accusing simple sugars of causing transient spikes in blood sugar, and praising complex sugars for their ability to be assimilated more slowly.
For some years, however, one factor has challenged this opposition: the "glycemic index, which measures the speed of assimilation of a carbohydrate by the" body, that is, its ability to raise blood sugar more or less. L " reference index, equal to 100, is that of glucose. The more food products have an index close to 100, the "faster" they are. Conversely, the closer their index approaches 0, the slower they are.
Carbohydrates are the only food products to act on blood sugar during their metabolism, therefore only food products that have a glycemic index.
1 g of carbohydrates = 4 Kcal (whatever the glycemic index of food products, or the nature of the sugar they contain).
The role of carbohydrates
Carbohydrates are the main fuel for the brain and muscles: they provide the energy necessary for their functioning. The muscles and the liver are capable of storing glucose in the form of glycogen, but their reserves are minimal: when fasting, the liver reserves are exhausted immediately and those of the muscles disappear in less than 24 hours. In case of lack of carbohydrates, the organism is obliged to degrade proteins (from the muscles) or lipids (from the fat reserves), to satisfy its needs energetic.
By providing lasting energy to the body, carbohydrates also play an essential role in regulating appetite, muscle tone and mood.
Don't neglect them if you want to lose weight! They are also a valuable ally for students and athletes, guaranteeing physical and intellectual performance.
Where do we find them?
Simple carbohydrates are present in all sugary food products: sucrose and its derivatives (honey, jam, sugar, chocolate, cakes, candies, sugary drinks ...), fruit, vegetables and dairy products ( except cheeses). 100 ml of milk = 4.6 g of carbohydrates; 100 g of apple = 12 g; 100 g of milk chocolate = 50 g; 100 g of jam = 68 g ...
Complex carbohydrates are found mainly in cereals, dried legumes and starchy foods. 100 g of bread = 44 g of carbohydrates; 100 g of rice = 26 g; 100 g of cooked lentils = 13 g ...
Many food products contain both types of carbohydrates: sweets, breakfast cereals, biscuits ...
Need for carbohydrates
The carbohydrates must represent 50 - 55% of the total calories of the day, and in this quantity they must contain a maximum of complex carbohydrates and a minimum of simple carbohydrates.
Advice
Specialists and official bodies agree that sugar is one of the main factors in weight gain. In fact, sugars with a high glycemic index are rapidly assimilated by the body and tend to be assimilated in the form of fat. They therefore cause first a peak and then a drop in the level of insulin in the blood, promoting fatigue and increase in appetite. On the contrary, carbohydrates with a low glycemic index favor weight maintenance, avoiding loss of shape and controlling appetite.
In practice, carbohydrates must be present in every meal, but they must also be carefully chosen. For breakfast: high-fiber bread, sugar-free cereals (muesli with no added sugar), dairy products, fruit. For main meals: raw vegetables, legumes, pasta al dente or wholemeal pasta, rice, boiled potatoes with peel, vegetables, bread, fresh fruit. As far as possible, it is best to limit the consumption of sugary-tasting food products (sweets, sugar, soft drinks ...).
