Carbohydrates

Carbohydrates are essential in the diet because they are a source of glucose for cells. Cells use glucose to produce energy that maintains the body alive.

 

There are three types of carbohydrates explained below.

 

Simple

 

Simple sugars are those molecules which contain a single unit of sugar, for example, fructose (sugar found in fruits) or glucose.

 

There are also disaccharides, which contain two units of sugar, like sucrose, lactose or maltose. 

 

Complex

 

Complex sugars are also known as polysaccharides; they contain many units of sugars. Starch is the main example of complex sugar and it is found in bread, potatoes, rice and corn.

 

Complex sugars, as its name suggest, take a very long time to be digested by the body, therefore consuming these types of sugars helps you maintain and lose weight.

 

The equation 2+2 is easy to solve, but try mentally solving 2367 x 568. This is what the body does when it digests simple and complex sugars respectively. Why is this knowledge important? The following paragraphs present the answer.

 

When we consume simple sugars, the body absorbs them rapidly; therefore blood sugar levels rise just as fast. However, when you eat complex sugars they are not so easily absorbed and blood glucose remains more stable.

 

When blood sugar rises, the body allocates glucose in three major organs, the liver, the muscles and fat tissue. If you consume high levels of simple sugars and they are not needed immediately by the body, they will be stored as fat.

 

If you eat complex carbohydrates in a reasonable amount, glucose does not increase in the blood or gets stored as fat, plus it allows the body to utilize this new energy slowly.

 

Fiber

 

Fiber is also a polysaccharide, but its function is different than that of other carbohydrates. Fiber can’t be digested or absorbed by the body because the body doesn’t have the appropriate enzymes to break the bonds of the different units of sugar.

 

Fiber has no calories and it is divided into two groups, soluble and insoluble.

 

Cellulose and lignin are two insoluble fibers. They absorb water allowing us to feel full for longer periods of time. They are also natural laxatives because of their power to absorb water. They soften stools and make it easier to pass stools. These fibers help the peristalsis (movement of food through the intestines), preventing constipation and the formation of diverticula in the colon. Diverticula are bags or protrusion in the intestinal walls; they may cause constipation or infection.

 

Soluble fiber found in cereals lowers blood cholesterol.

 

A diet rich in fiber can prevent heart disease and colon problems.

Grains

The following image represents how much grain should be on your plate. Half of the grains you consume each day must be whole (complex).