What are complex carbohydrates and what is their role in the body?
The different types of carbohydrates vary. Although most people avoid sugar and limit their intake of carbohydrates, carbohydrates cannot be completely excluded from the daily diet. Nutritionists distinguish two basic groups of sugars. What are complex carbohydrates? What is their role in the body?
What are complex carbohydrates?
Complex carbohydrates are sugars made up of two or more monosaccharides. They are often referred to as "good sugars" by nutritionists and supplement experts. Among them, two small subgroups should be distinguished:
Disaccharides - oligosaccharides such as lactose, maltose, sucrose.
Polysaccharides - polysaccharides such as cellulose, glycogen, or starch.
Aside from differences in chemical composition, complex carbohydrates are characterized by a slower rate of energy release. Oligo- and sugars are more solid on the body than simple sugars, which cause glucose levels to rise soon after ingestion. In the case of complex polysaccharides, this process occurs gradually. However, it must be remembered that some carbohydrates (such as fiber) are not digested and absorbed in the digestive system.
Disaccharides and polysaccharides are found in many foods that can be used in your daily diet. The most common sources are whole grain products (black bread and pasta, for example), legumes (beans, soybeans, and chickpeas, for example) and various grains.
Complex carbohydrates - what is their role in the body?
There is no doubt that oligos and sugars provide the body with energy. Glycogen is a complex carbohydrate that plays an incredibly important role in broader psychosomatic activity. Exercising or intense, hard work depletes glycogen stores. Thus, we create
opportunities for the body (including the neuromuscular system) to work at a high speed. That is why it is important to eat a healthy meal after a workout or intense mental work - the optimal distribution of proteins, fats and sugars (especially complexes) will help replenish these energy reserves.
At this point, it should be noted that complex carbohydrates reduce the chances of weight gain and increase the amount of adipose tissue. This is due to the GI (glycemic index), which determines how quickly blood sugar rises and the risk of insulin release.
Polysaccharides and polysaccharides have a moderate to high glycemic load, which results in a gentle release of energy (slow rise in glucose levels) and an exaggerated release of insulin, which means that they do not increase the risk of insulin resistance, which is one of the consequences of frequent consumption of monosaccharides.