Understanding Complex Carbohydrates and Simple Carbohydrates
21 July 2017 14:24 WIB
TEMPO.CO, Jakarta - Carbohydrates are the main source of energy for the body. Energy can be obtained from a variety of foods ranging from rice to fruit, to even vegetables. Carbohydrates are divided into two types; simple and complex carbohydrates. The difference between both carbohydrates is the chemical structure.
Simple carbohydrates are digested and absorbed more quickly by the body. Simple carbohydrates contain only one or two types of sugar, fructose (found in fruits), and galactose (found in dairy products). Fructose is a monosaccharide while galactose is a disaccharide.
Complex carbohydrates contain three or more sugars and are often called polysaccharides. According to dietitian Paige Smathers, all types of carbohydrates are a source of energy. However, simple carbohydrates supply the energy more quickly than complex carbohydrates because they are digested and absorbed more quickly.
Simple carbohydrates can trigger a rise in blood sugar levels, while complex carbohydrates provide energy for a longer period of time. Therefore, too many simple carbohydrates can result in Type 2 Diabetes and heart disease.
“It is best to focus on eating complex carbohydrates, including wheat and vegetables,” Smathers told LiveScience. In the body, carbohydrates are broken down into smaller units of sugar, such as glucose and fructose. The intestines absorb these small units of sugar, which then enter the bloodstream and flow into the liver.
The liver converts all the sugar substances into glucose, which is then carried by the bloodstream along with insulin. Then it is converted into energy for basic bodily functions and physical activity.
If glucose is not immediately needed for energy, the body will store up to 2,000 calories in the liver and muscles in the form of glycogen. When the glycogen stores are full, carbohydrates are stored in the form of fat.
If carbohydrate deposits are not enough, the body will use protein as a source of energy. The body requires protein to build muscle. Using protein instead of carbohydrates as a source of energy will also put pressure on the kidneys.
Carbohydrate deficiency can also cause the ocular nervous system to suffer from lack of glucose which will result in dizziness, physical and mental weakness. Lack of glucose is called hypoglycemia. People who do not consume enough carbohydrates will also experience a lack of fiber, which can lead to constipation and digestive problems.
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