Carbohydrates are the body’s largest source of energy, providing between 50 and 60% of the calories needed during the day.There are two types of carbohydrates: simple and complex.
Simple carbohydrates are rapidly absorbed at the intestinal level, resulting in an increase in the amount of blood sugar, and should be used with caution by people who are overweight, have heart disease, diabetics or who have insulin problems. Examples of simple, high-carb foods include white sugar, brown sugar, and honey.
- Other foods such as bread.
- Potatoes.
- Rice.
- Beans and beetroot are complex sources of carbohydrates that.
- When digested.
- Also convert to glucose.
- But increase the amount of blood glucose more slowly depending on the food and the amount of fiber it contains.
- Can also be included in a balanced and balanced diet.
Sugar can be found in different ways depending on its chemical structure, having different names and functions in the body. The following list shows the different types of sugar and its food sources:
Sucrose, better known as table sugar, is a disaccharide, formed by the binding of a glucose molecule and a fructose molecule. Currently, this compound is used as an additive in several processed products.
This type of sugar has a high glycemic index, so when absorbed in the intestine, it rapidly increases blood sugar, in addition to promoting the accumulation of fat in the body, and therefore its excessive consumption is associated with an increased risk of cardiovascular disease. obesity and diabetes.
Food sources: sugar cane, brown sugar, demerara sugar, beet sugar and packaging products.
A frutose é um monossacarídeo, isto é, é uma das moléculas mais simples dos carboidratos e é a mais doce de todas. A frutose é produzida alterando a glicose presente no amido de milho. Assim como a sacarose, o seu consumo em excesso também está associado a um aumento do risco de doenças cardiovasculares e metabólicas.
Food sources: fruits, cereals, vegetables and honey
Lactose, better known as milk sugar, is a disaccharide formed by the binding of a glucose molecule with a galactose molecule. Some people have intolerance to this type of sugar, so in these situations, their consumption should be reduced or eliminated from the diet.
Food sources: milk and dairy products.
Starch is a complex carbohydrate made up of two polysaccharides, amylopectin and amylosis, which are digested more slowly in the body and produced glucose as the final product.
This type of food should be consumed in an adequate proportion in the diet, avoiding excessive consumption, thus avoiding overweight and associated diseases.
Food sources: rice, potatoes, pasta, beans, peas, corn, flour and corn starch.
Honey is composed of glucose and a fructose molecule, mainly used as a natural sweetener, however, its consumption should also be limited to avoid overweight.
Honey offers several health benefits because it is rich in vitamins and minerals that help increase your body’s defenses.
Food sources: honey
Corn syrup is a concentrated sweetened solution used to sweeten a variety of industrialized products. Because of its high sugar content, the consumption of industrialized products containing this syrup can lead to certain diseases, such as obesity, heart disease and diabetes.
There is also high-fructose corn syrup, which is derived from corn syrup only with a higher concentration of sugars and is also used to sweeten industrialized products and beverages.
Food sources: processed foods, soft drinks and processed fruit juices.
Maltodextrin is the result of the breakdown of the starch molecule, so it is composed of several glucose molecules, maltodextrin is present in small portions and in industrialized products, used as a thickener or to increase the volume of food.
In addition, maltodextrin has a high glycemic index and is therefore not recommended for diabetics or people with insulin problems.
Food sources: infant milk, nutritional supplements, burgers, cereal bars and other processed foods.
Many foods high in sugar are also fat, such as quindim, brigadeiro, condensed milk, cakes, lasagna, biscuits among others. Therefore, in addition to promoting weight gain, it allows the onset of diabetes, since blood sugar increases once you have a high glycemic index.
In addition, cholesterol, triglycerides and the risk of diseases such as atherosclerosis and heart attacks also increase, and should be consumed rarely to keep the body healthy.