Carbohydrates

Like proteins and lipids, carbohydrates provide calories to the body, which are transformed into energy. The rate of assimilation of these carbohydrates depends on the type present in the food, which influences the feeling of satiety you experience and the benefits they bring to your health.

Carbohydrates are organic substances, made up of a molecule of carbon, hydrogen and oxygen. Their primary function is to provide energy to the body, they are the most abundant components in food.

Types of carbohydrates: according to their nutritional qualities, they are grouped into two large groups, which are.

Simple carbohydrates, Characteristics of simple carbohydrates:

• They are sugars that are converted into glucose quickly.

• They are rapidly absorbed and produce a low sensation of food satiety.

• They facilitate the increase of sugars in the blood immediately, causing an excess of work to the pancreas.

Foods containing simple carbohydrates:

• Table sugar.

• Soft drinks.

• Cookies.

• White bread.

• Sweets and candies.

Complex carbohydrates. Characteristics of complex carbohydrates:

• They are converted into glucose little by little.

• They are absorbed slowly, causing a greater sensation of food satiety.

• Some contain dietary fiber.

• They cause the increase of sugars in the blood in a slow and regular way.

Foods containing complex carbohydrates:

• Vegetables

• Whole grains

• Whole-grain bread.

• Whole-grain pastas.

Healthier carbohydrates:

• These are complex carbohydrates.

• Low in sugars or refined grains.

• Low in sodium, saturated fats and trans fats.

• Contain dietary fiber.

Examples of healthy carbohydrates: asparagus, cabbage, carrots, eggplant, beans, avocados, peas, garlic, onions, potatoes, pumpkins, spinach and tomatoes among many others. Less healthy carbohydrates:

• These are simple carbohydrates.

• They are high in sugars or refined grains.

• Low in nutrients and dietary fiber.

• High in sodium, saturated and trans fats.

• Contain additives.

Examples of less healthy carbohydrates: soft drinks, cakes, white bread, sweets, cracklings, fried foods, jellies, and jams, among many others. Sweetening substances: substances capable of providing a sweet taste to a food. Sweeteners can be classified as follows:

• Natural sweeteners. Examples: glucose, fructose, galactose, sucrose, lactose and honey.
• Nutritive sweeteners obtained from natural substances.

• Starch derivatives. Example: glucose syrup.

• Sucrose derivatives. Example: invert sugar.

• Neo-sugars. Examples: fructo-oligosaccharides.

Sugar alcohols: they are obtained from glucose or sucrose and have the property of being absorbed very slowly, which is why they are frequently used in the manufacture of dietary products for diabetics. Examples: sorbitol, mannitol, xylitol.

Intense sweeteners:

• Intense sweeteners of vegetable origin. Example: glycyrrhiza.

• Intense sweeteners of artificial origin: these are substances chemically unrelated to sugars that do not provide energy and are more than 200 times sweeter than common sugar, they are mainly used in the manufacture of dietary products for diabetics.

Examples: saccharin, aspartame, acesulfame, cyclamate and alitame.

Functions of carbohydrates in the body:

• Energy function: they provide approximately 4 kilocalories for each gram consumed. Most of the tissues of our body can store energy obtained from fats and carbohydrates, but some of them cannot use fats and have to be continuously supplied with glucose, in this case the erythrocyte tissue of the blood and the nervous tissue of the brain.

• Structural function: two types of sugars, ribose and deoxyribose, are structural components of nucleic acids that are part of DNA and RNA, structures where genetic information is stored. Sugars are also part of the cell wall.

• Sensory function: they confer taste, smell and texture to foods, contributing to the pleasure of eating them.

• Digestive function: the fiber present in some carbohydrate foods has been attributed important functions, such as retaining water and increasing the volume of the intestinal bolus, thus avoiding constipation. It also contributes to reducing the risk of some chronic diseases, such as diabetes, colon cancer and cardiovascular diseases, among others.

Dietary sources of carbohydrates:

• Simple sugars: most of them are obtained industrially as common sugar, but they can also be found naturally in some foods. Examples are honey, fruits and milk, among others.

• Starches: starches are contained in legumes, potatoes, rice, corn, cereal derivatives such as bread, pasta and flour, among others.

Fibers we can find abundant fibers in:

• Legumes: beans, chickpeas, lentils, peas and beans among others.

• Cereals: wheat, rice, barley, rye, oats, whole wheat flour, whole wheat breads and crackers, among others. Nuts, seeds, fresh fruits, vegetables and greens. Repercussions of carbohydrates on health

Consequences of carbohydrate deficiency in the organism:

• Decrease of energies, this decrease can cause us decay, headaches, dizziness and fatigue.

• Alterations of the memory, and the way in which the brain processes information, affecting learning.

• Digestive difficulties occur, such as dehydration, which can lead to constipation.

• Increased risk of chronic diseases, such as diabetes and colon cancer.

Consequences of excess carbohydrates in the body:

• An excessive dependence on carbohydrates in the diet, can lead us to suffer from obesity, increasing the risk of suffering from cardiovascular diseases and diabetes among others.

• It increases the risk of diabetes due to the chronic presence of high glucose levels.