For you who are currently running a weight loss program, it is highly recommended to reduce the carbohydrates intake, because carbohydrates are known to affect in weight gain.
In the science of nutrition, carbohydrates are the nutrients needed by the body. And it is divided into two types, simple carbohydrates, and complex carbohydrates. Both have advantages and disadvantages of each.
Simple Carbohydrates
Simple carbohydrates or simple sugars (Monosaccharides) are nutrients contain one or two sugar molecules. Because of its simple molecular, simple carbs become the most rapidly absorbed by the body, and can quickly increase blood sugar levels in your body, so that the energy in your body quickly produced.
However this weakness, despite quickly absorbed, simple carbs become rapidly depleted, and the body feel tired. So, you will be easy to feel hungry after you run out of stock of carbohydrates in the body. Then you'll often eat and causing the obesity.
Foods contain simple carbohydrates is white rice. Food is containing sugar such as candy, cakes, soft drinks, and others.
Many simple carbohydrates eat when people are stressed, irritated or busy because it increases serotonin hormone, that triggers a sense of pleasure. These hormones cause the feeling happy and comfortable, so people want to eat again and again. This cause the dependence effect.
Some types of fruits contain simple sugars. That’s fruit can be an alternative to sugar from processed foods. Because of that, they also equipped with other substances such as calcium, fiber, vitamins and minerals that are very good for the body.
That’s why you should avoid foods containing simple carbohydrates in your diet program. This type of carbs will result in the buildup of excessive sugar can turn into fat.
Complex Carbohydrates (Starch)
Complex carbs are containing two or three molecules and rich in fiber. Because the amount of the more molecular, carbohydrates more slowly absorbed or periodically, so the energy generated in the body takes place continuously.
When you consume foods containing complex carbohydrates, your body will not be fast hungry, so you do not need to consume it every time.
The complex carbohydrates can find in foods made from wheat, whole wheat bread, oatmeal, brown rice, green vegetables, some nuts, and most tubers. For those of you who are implementing the diet program, consuming foods with complex carbohydrates are recommended.
However, you must be proportionate and should not be excessive consumption to avoid buildup of carbs in your body. In addition to weight gain, carbohydrate buildup is also potentially affected by diabetes.
Carbohydrates and Blood Sugar Level
 |
| Any variant of meal menu for control carbs intake |
Types Of Sugar Based On The Chemical Composition
1. Monosaccharides
Monosaccharides (hexoses) consists of 6 rings of carbon. And, there are three types of hexoses was known in the science of nutrition; glucose, fructose, and galactose. All three have the same type and number of atoms. The difference is their atomic arrangement. Because of that, causing the existence of differences in the level of sweetness and solvency.Glucose
Glucose in nature can found in vegetables, fruits, corn syrup, cider tree, and fructose is in honey. Glucose can be used to a diet high in energy.
Fructose
Fructose is the sweetest sugar. Fructose found in honey, fruit, flowers, nectar and vegetable also. One-third of the sugar of honey consists of fructose. Fructose is also widely contained in corn syrup that widely use in the manufacturing process of soft drinks sold.
Galactose
Nothing like glucose and fructose which can easily be found freely in nature, Galactose can be found in the body as a result of the digestion of lactose.
2. Disaccharides
In a well known there are four types: sucrose, maltose, lactose, and trehalose.Sucrose
Sucrose, also known as sugar cane or sugar beets. Sugar-containing, 99% sucrose, is made of both kinds of groceries through the process of distillation and crystallization. Sucrose can also find in fruits, vegetables, and honey.
Maltose
Maltose is formed in each solution of starch, as happens in plants germinated, whereas in the gut of humans occurred during the digestion of starch. Maltose breaks into two glucose units.
Lactose
Lactose (milk sugar) found in the milk and consists of a single unit of glucose and galactose. Lactose is sugar that has the least flavor sweet and very difficult to dissolve than other saccharides.
Trehalose
Trehalose known as mushroom sugar because as much as 15% of the dried part of the fungus is composed of trehalose, there is also in insects.
3. Oligosakarida
Oligosakarida has composed of two polymers up to ten monosaccharides. Oligosakarida can find in the seeds of plants and nuts.Conclusion
However, carbohydrates are very important for the body. The wrong diet which ignores the presence of carbohydrates and more concerned with protein will affect the health of the body and give rise to new problems, such as headaches, weakness, lethargy, body shaking, and so on. (*)
