Simple and complex carbohydrates

TABLE OF CONTENTS

1. Simple and complex carbohydrates
2. Carbohydrates in the diet
3. Limiting carbohydrates

1. Simple and complex carbohydrates

They are organic chemical compounds made of carbon and hydrogen atoms and oxygen. We can divide them into simple and complex carbohydrates.

Depending on which type of carbohydrates we are dealing with, we are able to determine the effect of a given carbohydrate on the level of our glycemia after a meal. It is worth choosing complex carbohydrates because they do not cause rapid increases in the level of insulin in the blood

The selection of carbohydrates with a low glycemic index is also becoming more and more popular. The lower the GI, the smaller the insulin release. Carbohydrates are also the basic source of energy for our body. We can find them almost in any food product. Where to find good carbohydrates? First of all, we can find them in wholegrain products, type 1800 and 2000 flour, groats, brown rice, basmati, parabolic, wild rice, potatoes and sweet potatoes.

2. Carbohydrates in the diet

Carbohydrates play an important role in the life of every organism. They are the basic source of energy. They are also a fuel for our brain. However, it should be borne in mind that consumed in excess may lead to obesity and other metabolic disorders. They also have a warehouse, transport and building function.

Carbohydrates regulate the level of many hormones in our body. Among other things, thyroid hormone T4 – thyroxine. With low levels of carbohydrates in the blood, the concentration of fatty acids increases, by which T4 is absorbed much less by the liver. In addition, with the low supply of carbohydrates in the diet, the intensity of T4 conversion decreases in T3 (triiodothyronine), which is an active thyroid hormone. And T3 means accelerated metabolism for us. The concentration of SHBG is also increased – sex hormone binding globulin. This in turn makes the testosterone bound is not biologically active and can not be used for body purposes.

Another function of carbohydrates is to stimulate production in the IGF-1 liver, which gives a signal from growth hormone to the cells of our body. This means that in the long run, a shortage of carbohydrates will stop us from burning body fat. Carbohydrates also increase the production of leptin, which is a hormone of satiety, but also drives our metabolism.

3. Limiting carbohydrates

The benefits of carbohydrate restriction mainly concern the silhouette. This is based on the assumption of a low carb diet, which I tested on myself. Due to the fact that the body deficient in carbohydrates must supplement from fat, it burns quickly. At a silhouetted angle, this means a quick reduction. However, when it comes to the health approach, it is definitely better to keep carbohydrates at the appropriate level.

What does the right level mean? It is different for every human being. Since reduced supply of carbohydrates causes hormonal changes, it is not advisable to cut them in the long run. In my opinion, low-carb diets are very effective, but their effect is difficult to maintain due to the inability of people to return to a balanced diet. Therefore, for amateurs, a better solution is the adequate supply of carbohydrates.