Carbohydrates are the best type of macronutrients to perform the body fueling function.
Generally speaking there are two types of carbohydrates: the simple and the complex.
There are two types of simple carbohydrates, the integrals (fruits and some vegetables) and refined (sugars extracted from fruits, vegetables, cereals and tubers)
Both the full and refined, have a sweet taste on the tongue, but those which are consumed directly from nature (integral) are completely different from those who are chemically extracted from nature (refined). The latter have a huge lack of nutrients.
Unfortunately, these two types of carbohydrates are often categorized as the same , but the refined sugars should be avoided as they have a nutritional failure. This way, peole who want to avoid bad sugars, eventually avoid all simple sugars including the integral sugars as weel, even if they provide very favorable nutritional value to humans .
The composition of simple carbohydrates is even simpler as it varies between a molecule – monosaccharide, and two molecules – disaccharides.
Monosaccharides: glucose, fructose, galactose and dextrose.
Disaccharides lactose, maltose and sucrose.
Refined sugars or refined carbohydrates, are in fact to avoid. They are used primarily in the food industry in cookies, cakes, jams, beverages, cereals, complex carbohydrates and processed foods of all kinds.
Normally we check the utilization of refined sugars on labels with the termination of the word in “ose” or in “in”- eg. dextrose, maltodextrin, dextrin, levudose, lactose, sucrose, galactose, fructose, corn syrup, etc.
The big problem is that the creation of extracted sugars has to undergo chemical processes that alter the essence of its source.
As already mentioned, the refined sugars are sugars extracted chemically from whole carbohydrates – fruit, vegetables, cereals and tubers. When extracting the sugars from their origin (integral carbohydrates) they are also “separating” other nutrients that aid in their digestion and together with these, help in proper functioning of the organism.
Ex: Fructose is a sugar extracted from fruit. If we consume fructose in its natural state – in fruit – we will also absorbe other components such as glucose, water, fiber, vitamins, protein, fat and minerals, so we will have a better and complete assimilation and digestion on fructose using it as a whole fruit, unlike its use alone or “deposited” in other foods such as biscuits, cakes, syrups, artificial drinks, etc.
Simple integral sugars can be found in fruits and some vegetables and they are the healthiest and most nutritious way to get calories. The mix of fructose with glucose, water, fibers, vitamins, antioxidants and minerals that are found in whole food become an essential and highly beneficial balance for humans.
Fruits are considered the most comprehensive, substantial and healthy source of carbohydrates when consumed in their entirety.
Simple sugars as glucose and / or fructose feed every cell of the body and store themselves in the form of blood sugar. This is then converted to glycogen in the liver and muscles during the course of activity. In activity, the muscles feed primarily of the glycogen existing in them, and only after they feed from the existing blood sugar.
With the available sugar in the blood, muscle can replenish glycogen at twice the speed dictates normal and also speed up recovery time.
The cooking process keeps the sugar levels in fruits and vegetables, but destroys vitamins, enzymes and produces serious health destroyers as mutagens and carcinogens.
Therefore it is always recommended consumption of fruits and vegetables in their natural state, raw and fresh, to fully enjoy their enzymes, vitamins, minerals, antioxidants and phytonutrients.
The human being was made to eat foods that cause a sweet taste to the palate. Sweet is what tells our body that we will receive fuel, though all macro-nutrients (including non-sweet) will eventually turn into calories.
Fortunately, this kind of monosaccharide is very easy to digest.
Fruits are considered the most comprehensive, substantial and healthy source of carbohydrates when consumed in their whole state.
Therefore, processed foods with sugar addiction like biscuits, cakes, etc. are so used nowadays. However if people were to eat more fruit, there would be less need for feeding products less beneficial or even harmful to health.
A diet substantially based on fruits improves the health of the mind, body and soul.
All cereals and starch are considered complex carbohydrates, which though not sweet in taste , comprise sugar chains . To the holders of these chains is given the name of polysaccharides – Combination of 10 to 100 sugar molecules.
By having this feature, your digestion becomes more difficult than that of simple carbohydrates. Polysaccharides require more energy for their conversion to monosaccharide ( simple sugars ) .
Although they are a great source of energy for humans, complex carbohydrates have lack of vitamins , soluble fiber and Phytonutrients, essential elements to the well-being of the organism .
Most cereals and starches have a taste and texture not supportable by humans, so they have to be cooked and seasoned to be eaten.
Cooking these foods creates an aggressive toxicity to the digestive organism; it also eliminates the presence of certain vitamins, especially C which is easily destroyed by high temperatures. Vitamin C is one of the most important vitamins for humans because of his ability to maintain tissue integrity and his reinforcing function on the immune system.
Cereals also have an anti-nutrient, phytic acid, which drastically reduces the absorption capacity of zinc. So cereals are not only low in minerals, they also block the absorption of some.
Another feature of some complex carbohydrates is the presence of gluten in their composition, such as wheat, kamut, spelt, oats, barley and rye.
When gluten is ingested, it becomes a slurry layer, which is housed in the walls of the intestinal villi, blocking the uptake of nutrients. This may cause a big range of diseases.
Cereals containing gluten are at least about fifteen sequences of opiates, mainly found in wheat and the like. Opiates are highly addictive substances / similar to those addictive in morphine. They contain psychoactive properties that can cause serious neurological disorders, nausea , constipation , urinary retention , suppression of cough , among others .
There are people, said gluten intolerant/celiac, which are more sensitive to this substance, and such symptoms are more easily visible. However anyone can suffer any of these symptoms in the short or long term.
List of some complex carbohydrates – rice, wheat, kamut, spelled, barley, rye, potatoes, sweet-potatoes, corn, oats, beans, chickpeas, lentils, beans and peas.