Carbohydrates are an important element in the diet, and many of foods that are rich are rich in fiber and phytonutrients. The good carbs are just fruit, vegetables and some cereals integrals.
E 'of paramount importance to satisfy the need of carbohydrates consumed from 5 to 9 daily servings of fruits and vegetables varied and colorful, that provide a wealth of beneficial substances.
If the demand is higher in carbohydrates, this can be provided by whole grains and legumes (eg beans). often choose a diet low in carbohydrates, at a level so low that the people who have these diets can enjoy the many health benefits of fruits and vegetables.
Carbohydrates are composed of atoms of carbon, hydrogen and oxygen but not nitrogen, and are broken down into sugars such as glucose and fructose. There are undigested carbohydrates that are eliminated from the body and are referred to as dietary fiber.
hidden sugars
Simple sugars are glucose, fructose, lactose and sucrose.
These are listed as sugar on the labels of food, while the so-called complex carbohydrates are not included in this list, despite their similarity to simple sugars.
Simple sugars can be directly absorbed by the mucous membranes of the mouth.
However, carbohydrates short chain, such as maltodextrin or corn sugar, comprising 15 units of glucose, are hydrolyzed by stomach acids and enzymes into simple sugars.
These are often called complex carbohydrates on food labels, but behave exactly like sugar.
digestion of starch begins in the mouth in the presence of salivary amylase.
As for proteins, much of the digestion occurs in the villi of the intestinal mucosa, which have both enzymes and digestive systems transport specific sugars.
Lactose and sucrose are combinations of two different sugars linked together.
Lactose consists of galactose and glucose, while table sugar or sucrose is composed of glucose and fructose.
The high fructose corn syrup is made from corn from a process that ends with 55% free fructose and free glucose and 45%, equivalent to table sugar.
The flavors of corn sugar, sucrose and fructose are diversi.Il fructose, the sugar sweet flavor, is found in fruit (Eg oranges).
dellla The taste of corn syrup is similar to that of a pancake and is the main sweetener in beverages in the United States. In some countries, like Mexico, the sucrose is used to sweeten drinks so they taste quite different from those in the U.S..
The problem with corn syrup is not its chemical character, but ' huge amount in the diet.
Thanks to government subsidies on corn (USA), large amounts of corn syrup are used in many foods, including soft drinks, and this results in extra calories in the diet.
Studies suggest that the epidemic of obesity can be linked to:
- the consumption of large amounts of high fructose corn syrup (HFC);
- the the consumption of foods high in fat;
- u no sedentary lifestyle.
Since dietary fiber is not digested, they do not directly contribute to the nutritional value of food in terms of calories, but they have many effects on the physiology human.
old man consumed a large quantity of fiber, which allowed him to fill the colon, causing a consequent reduction in the volume of food you eat to feel full.
Modern man eats a small amount of fiber, 10-15 grams per day, compared with 25 grams of a healthy diet based on plant and well below the 50 grams a day of ancient diets.
Understanding carbohydrates
Carbohydrates unfortunately have a bad reputation, due in part to the recent popularity of so-called foods high in protein and low-carbohydrate diets for losing weight.
Classify foods such as carbohydrates, protein or fat is misleading, because many foods are not composed exclusively of a macronutrient and food quality can vary significantly.
A diet high carbohydrate can be made for example from plants, fruits and whole foods with phytonutrients at the base, with a moderate amount of whole grains and healthy proteins, low in fat to balance the nutritional needs.
Since sugars derived from refined flour (such as white bread and pasta) and refined grains (like white rice) are all considered carbohydrates, a diet that is mainly based on refined grains, while it may be low fat, may also be very rich in calories because these foods contain a low fiber content, because of their work, and are not particularly satiating.
People who consume a diet of this type could be considered virtuous, on the ground to avoid fat, but could also easily gain weight.
The recent popularity of diets high in protein and low in carbohydrates is coming in the wake of the folly of that in vogue 20 years ago based on carbohydrates, because people have discovered that gaining weight with bread, cereals, rice and pasta, without making any distinction between whole grains and refined products.
So the pasta, which had been previously considered because good low-fat, is now seen as bad , because it is often a product of refined flour (although complete versions are available).
in sports nutrition, particularly aerobic exercise, large amounts of carbohydrates are used to provide energy that is "burned" during the year.
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