What are complex carbohydrates and why are they needed?

If you are trying to stick to the principles of a healthy diet, then of course you know that a significant part of the diet should be complex carbohydrates. Almost all diets aimed at reducing body weight are based on the widespread use of products that supply our body with complex or slow carbohydrates. The main and obvious advantage of such products is their ability to relieve us of the painful feeling of hunger for a long time with their relatively low calorie content. Why do we need carbohydrates? Together with estet-portal.com, we offer to find out what role these substances play in the human body, what types of complex carbohydrates are most useful and, when consumed, will not lead to an increase in body weight.

What are carbohydrates: a bit of chemistry and biology

From the school course of organic chemistry, we know that carbohydrates — this is a class of substances that are unusually widespread in nature and are of tremendous importance for animals and humans.

Simple carbohydrates include:
·    monosaccharides — glucose, fructose and galactose;
·    disaccharides, including sucrose, lactose and maltose, whose molecules consist of two monosaccharides.

In addition, this group of carbohydrates includes other substances with a more complex structure.
When entering the human body, carbohydrates undergo a hydrolysis process under the action of special enzymes, decomposing to monosaccharides. These simplest representatives of the class of carbohydrates are very quickly absorbed by the human body, acting as an energy carrier that provides energy to the cells of our body.
Of course, this is not the only purpose of carbohydrates, they are involved in various biological processes. What then is the insidiousness of simple carbohydrates?
Have you noticed that after sweets, sometimes you want sweets again? This happens because when any of the simple carbohydrates enters the body, there is a rapid increase in blood sugar levels. However, it also declines rapidly.

What is their main fundamental difference

Complex carbohydrate molecules consist of long chains, the links in which are all the same monosaccharides. The category of plant-derived complex carbohydrates (or polysaccharides) includes:

·    starch;
·    cellulose;
·    pectin.
In addition, complex carbohydrates include substances synthesized in the body of some animals (chitin) and glycogen — An "animal" polysaccharide, the grains of which are deposited in the cells of the body, creating a reserve "fuel".
Complex carbohydrates in the human body are also used as an energy carrier, but the process of assimilation of complex carbohydrates is much slower.
Complex carbohydrates — main energy carrier

So, carbohydrates are needed, first of all, as the main source of energy and provide up to 70% of the energy value of the diet.   The process of assimilation of carbohydrates is quite complicated, however, with a properly selected diet, we have nothing to worry about: as long as there is a supply of "fuel", we are not threatened with weakness and exhaustion. Excess glucose, into which the body converts complex carbohydrates, is used to synthesize the animal polysaccharide — glycogen.

Glycogen acts as the main or reserve source of energy, which is used by the body when the blood sugar level drops.

Glycogen granules are present mainly in liver cells, and in  a small amount — in muscle tissue. When the body uses all the glucose that came with food, then the glycogen reserve available in the body begins to be used as "cellular fuel". Thus, with a good metabolism, the body, being the most complex self-regulating mechanism, & nbsp; maintains a balance between carbohydrate intake, glycogen storage and body energy consumption.

True, as a side effect, you can get a decrease in the volume of muscle tissue or problems with internal organs that will receive less "building" material or will be spent on energy needs.

Where else are complex carbohydrates spent

Carbohydrates not only provide us with energy, they are involved in the implementation of the plastic functions of the body. Simple carbohydrates, formed as a result of the breakdown of polysaccharides, are involved in the construction of protein compounds — glycoproteins. These are many different enzymes, hormones, blood proteins, components of cell membranes, and other substances necessary for cell interaction and the formation of immune defenses.

In addition, with the participation of carbohydrates, processes are carried out that regulate the activity of the nervous system, the functioning of the circulatory system and nutrition brain.

However, for the normal functioning of our body, not only carbohydrates that are absorbed by the body are important, but also cellulose, which leaves the body unchanged. Coarse dietary fiber stimulates intestinal peristalsis and ensures its timely emptying.
So, the function of complex carbohydrates in our body is incredibly important, which means they should be an essential part of our diet. It is impossible to exclude the use of carbohydrates. But to limit the use of foods that have a high glycemic index (an indicator of the rate of breakdown of carbohydrates) — a very real challenge. Among such products — confectionery, sweets, rice and white bread.

But high-fiber foods — fresh vegetables, legumes, pasta made from durum wheat flour, many of the popular cereal side dishes and cereals will provide you with a feeling of satiety for a long time, they are used in dietary nutrition to reduce body weight and normalize metabolic processes.
More interesting information about the principles of healthy eating you can find on the website estet-portal.com.

Read also:
Glycemic index of foods: how it affects health and weight loss