A healthy and properly balanced diet should include three main macronutrients: carbohydrates, proteins, and fats. However, it is quite common to encounter opinions according to which the first of these is a direct cause of the obesity epidemic, and consumed in excess, it can lead to the development of certain chronic diseases. How does this look in practice? What are carbohydrates? What are the functions of carbohydrates? Are carbohydrates healthy? We answer these and other questions below.
Since so much is said about the negative effects of their consumption, are carbohydrates necessary? Or perhaps it's better to simply eliminate this macronutrient entirely from your diet? After all, there are many diets that limit or exclude it. Well, we can already say that carbohydrates in the diet are essential for us and, contrary to popular opinion, are not a direct cause of problems with maintaining a healthy body weight. The bad press this macronutrient receives is a result of the problems faced by people who consume it in excess and indiscriminately.
Carbohydrates, what are they?
Listing the main components of a properly composed diet, carbohydrates will be at the forefront. What are they? This term refers to organic compounds of carbon, hydrogen, and oxygen that are absolutely essential for maintaining life processes. This is due to the fact that carbohydrates are the main source of energy for the body.
So much for the general definition. Now let's consider the detailed division of carbohydrates. Based on their structure, they should be divided into:
- simple carbohydrates,
- complex carbohydrates.
The first of these are monosaccharides, i.e., single sugars. This group includes, among others, the well-known glucose and fructose. Complex carbohydrates, on the other hand, are disaccharides like lactose and sucrose, oligosaccharides like raffinose, and polysaccharides like starch.
Not only their structure, but also the digestion of carbohydrates determines their classification. In the context of their susceptibility to digestive enzymes, we distinguish between indigestible and digestible carbohydrates. The former, being a component of dietary fiber, are not digested in the gastrointestinal tract and only undergo partial fermentation in the large intestine. These include, among others, cellulose, pectins, and hemicellulose.
Digestible carbohydrates are digested and absorbed in the small intestine. This property determines their energy potential.
Examples of digestible carbohydrates:
- glucose,
- fructose,
- starch.
Functions of carbohydrates, what role do they play in the body?
The macronutrient discussed is the basic energy substrate. The role of carbohydrates in the body is therefore energetic: they are the main fuel for muscle tissue and all internal organs. Importantly, the body does not only use them to cover current processes. Stored as muscle glycogen, they are used during exertion. As liver glycogen, they regulate blood glucose levels between meals when there is a deficit in their dietary intake. Consumed in amounts greater than the individual's carbohydrate requirement, they are converted into fat tissue.
However, it should be emphasized that the energetic function is not the only one they perform. What do carbohydrates provide besides energy? They participate in fat metabolism, are involved in amino acid production, together with proteins they form components of the immune system, they are essential for maintaining healthy nails, hair, skin, and also tendons and cartilage tissue.
We must not forget about the function of indigestible carbohydrates. These have no energy potential. They are not digested and absorbed in the small intestine, so they do not participate in energy production. However, this does not mean that the importance of indigestible carbohydrates is nil. On the contrary, this important component significantly affects the gastrointestinal transit time. This contributes to the removal of food deposits, reducing pressure in the abdominal cavity (and thus reducing the risk of hemorrhoidal disease). Furthermore, there is evidence that a fiber-rich diet can reduce the risk of certain cancers.
Are carbohydrates healthy?
As can be seen, carbohydrates are essential for life, but are they healthy? There is no clear answer to this question. It should be known that not only a deficiency, but also an excess of this macronutrient in the diet has a negative impact on the body.
Consumed in excessive amounts, they can contribute to fat accumulation, resulting in overweight or obesity. We cannot fail to mention the associated risk of serious diseases: atherosclerosis, insulin resistance, type 2 diabetes, or non-alcoholic fatty liver disease.
Which carbohydrates should be avoided?
The greatest risk is posed by excessive consumption of simple carbohydrates, which are quickly digested. This causes them to release energy rapidly, after which there is a quick drop. This is accompanied by significant fluctuations in blood glucose levels.
Complex carbohydrates are digested slowly. They release energy for a long time and do not affect glucose level fluctuations to such a great extent. This makes them more valuable, especially since fiber is also present in products rich in complex carbohydrates.
Which carbohydrates should be avoided? In a healthy diet, the proportion of simple carbohydrates should be limited in favor of complex ones.
Sources of carbohydrates, in which products to look for them?
Sources of complex carbohydrates are primarily whole grain products: groats, wholemeal bread and pasta, breakfast cereals, as well as legumes and some vegetables. Simple carbohydrates are abundant primarily in all white flour products (including white bread and pasta, confectionery), products containing added sugar, fruits (containing fructose), and some vegetables.
The greatest risk is posed by excessive consumption of simple carbohydrates, which are quickly digested. This causes them to release energy rapidly, after which there is a quick drop. This is accompanied by significant fluctuations in blood glucose levels.
Complex carbohydrates are digested slowly. They release energy for a long time and do not affect glucose level fluctuations to such a great extent. This makes them more valuable, especially since fiber is also present in products rich in complex carbohydrates.
Carbohydrates in the diet, how to ensure their proper balance?
The body's carbohydrate requirements depend on many factors. These include age, health status, physiological state, and physical activity level. According to specialists, their average daily share in an adult's diet should range from 45% to 65% of the energy supplied.
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