{"id":406850,"date":"2022-12-05T15:07:52","date_gmt":"2022-12-05T14:07:52","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=406850"},"modified":"2022-12-05T15:14:21","modified_gmt":"2022-12-05T14:14:21","slug":"carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/","title":{"rendered":"Carbohydrates: Classification, Sources, Digestion, Functions in the Body and Optimal Intake"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/#What_are_carbohydrates\" title=\"What are carbohydrates?\">What are carbohydrates?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/#What_types_of_carbohydrates_are_there\" title=\"What types of carbohydrates are there?\">What types of carbohydrates are there?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/#What_are_refined_carbohydrates\" title=\"What are refined carbohydrates?\">What are refined carbohydrates?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/#Which_carbohydrates_are_good_and_which_are_bad\" title=\"Which carbohydrates are good and which are bad?\">Which carbohydrates are good and which are bad?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/#Metabolism_of_carbohydrates_how_do_they_act_in_the_body\" title=\"Metabolism of carbohydrates: how do they act in the body?\">Metabolism of carbohydrates: how do they act in the body?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/#What_is_the_glycemic_index\" title=\"What is the glycemic index?\">What is the glycemic index?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/#What_is_glycemic_load\" title=\"What is glycemic load?\">What is glycemic load?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/#Functions_of_carbohydrates_in_the_human_body\" title=\"Functions of carbohydrates in the human body\">Functions of carbohydrates in the human body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/#How_many_carbohydrates_should_you_consume_per_day\" title=\"How many carbohydrates should you consume per day?\">How many carbohydrates should you consume per day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/#Is_it_good_to_have_a_low-carb_diet\" title=\"Is it good to have a low-carb diet?\">Is it good to have a low-carb diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/#Do_carbohydrates_make_you_gain_weight\" title=\"Do carbohydrates make you gain weight?\">Do carbohydrates make you gain weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/#How_to_get_enough_of_the_right_sources_of_carbohydrates\" title=\"How to get enough of the right sources of carbohydrates?\">How to get enough of the right sources of carbohydrates?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/#Carbohydrates_in_food_which_sources_are_the_best_and_which_ones_to_limit\" title=\"Carbohydrates in food: which sources are the best and which ones to limit?\">Carbohydrates in food: which sources are the best and which ones to limit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/#What_is_should_you_remember\" title=\"What is should you remember?\">What is should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Carbohydrates are, next to proteins and fats, one of the three basic macronutrients in the diet. Despite this, many consider them to be the biggest dietary sin and try to limit their intake. But do you really need carbs in your diet? After all, carbohydrates are part of <strong>many processes in the body<\/strong> and at the same time they are also a basic <strong>source of energy<\/strong> for the <strong>brain <\/strong>and <strong>intense sports performance<\/strong>. It is not for nothing that blood sugar circulates in our veins, and there&#8217;s also a supply of carbohydrates in our muscles and liver in the form of glycogen. So, are carbohydrates good or bad? In today&#8217;s article, we will make it clear.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">In the article you will read about these carbohydrates and their functions:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#monosaccharides\">monosaccharides<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#disaccharides\">disaccharides<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#oligosaccharides\">oligosaccharides<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#polysaccharides\">polysaccharides<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_carbohydrates\"><\/span>What are carbohydrates?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Carbohydrates have long been known as saccharides or hydrates of carbon. All of these now obsolete synonyms are designations for one of the three <strong>basic macronutrients in the diet<\/strong>. The other two are proteins and fats. Carbohydrates are the main <strong>source of energy<\/strong> for the body. According to what we know today, they should be a regular part of the diet. The average rational nutrition gets <strong>around 50%<\/strong> of energy precisely in the form of carbohydrates. The energy value of 1 g of carbohydrate is <strong>4 kcal<\/strong> (17 kJ).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Carbohydrates are mainly found in&nbsp;<strong>plant-based foods<\/strong> such as <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>cereals<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>legumes<\/strong><\/a>, <strong>vegetables <\/strong>and <strong>fruits.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_types_of_carbohydrates_are_there\"><\/span>What types of carbohydrates are there?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There are several types of carbohydrates. The main difference between each type is the <strong>length of their chain.&nbsp;<\/strong>The chains consist of individual monosaccharide molecules. You can imagine a carbohydrate as <strong>a string with beads strung on it<\/strong>. Each individual bead represents one monosaccharide, i.e. <strong>the basic building block <\/strong>of carbohydrates. According to how many of them there are, one can divide carbohydrates into <strong>monosaccharides<\/strong>, <strong>oligosaccharides <\/strong>and <strong>polysaccharides <\/strong>(also called&nbsp;<strong>complex carbohydrates<\/strong>).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"Monosaccharides\">1. Monosaccharides<\/h3>\n\n\n\n<p><strong>Monosaccharides<\/strong>, also referred to as&nbsp;<strong>simple sugars<\/strong>, are the <strong>simplest form <\/strong>of carbohydrates. They are called simple, because as we mentioned in the example earlier, a monosaccharide is like <strong>one single bead<\/strong>.&nbsp;These individual beads are the only form of carbohydrates that can be&nbsp;<strong>absorbed from the intestine into the bloodstream <\/strong>and can subsequently be used as a source of energy. All other carbohydrates must first be broken down into individual beads, i.e. monosaccharides, so that they can be processed into energy in the body. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Monosaccharides,<\/strong>&nbsp;i.e.&nbsp;<strong>simple sugars<\/strong>, have a <strong>sweet taste<\/strong>&nbsp;and serve as a&nbsp;<strong>quick source of energy.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">The most well-known monosaccharides include:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Glucose<\/strong> (grape sugar) \u2013 is a basic monosaccharide used as an energy source. It is also precisely this form of sugar that <strong>circulates in everyone&#8217;s blood<\/strong>. Glucose is also what&#8217;s talked about when you hear about the <strong>blood sugar level <\/strong>(<strong>glycaemia<\/strong>).<\/li><li><strong>Fructose<\/strong> (fruit sugar) \u2013 as its name suggests, it is found naturally in fruits, but also, for example, in root vegetables and&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/honey\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">honey<\/a>.&nbsp;In its natural sources, it is always found in combination with other monosaccharides, such as&nbsp;glucose.<\/li><li><strong>Galactose<\/strong> \u2013 this monosaccharide is similar in structure to glucose but has a less sweet taste. It is part of the milk sugar &#8211; lactose. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1290577323-1124x747.jpg\" alt=\"What are monosaccharides?\" class=\"wp-image-405016\" width=\"843\" height=\"560\" title=\"What are monosaccharides?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1290577323-1124x747.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1290577323-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1290577323-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1290577323-2048x1360.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How are monosaccharides used in the body?<\/h4>\n\n\n\n<p>Since monosaccharides are <strong>individual beads<\/strong>, i.e.&nbsp;<strong>individual molecules<\/strong>, they cannot be broken down into smaller parts in the intestine. Thanks to the fact that nothing &#8220;holds them back&#8221;, they pass quickly through the digestive tract and are quickly <strong>absorbed into the blood<\/strong>. That&#8217;s why they are such a great quick source of energy. They also cause <strong>large fluctuations in blood sugar <\/strong>(glycaemia) and it is easier for the body to store them, for example, as fats.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How many monosaccharides should you consume per day?<\/h4>\n\n\n\n<p>Due to their rapid absorption, their intake in the diet should be <strong>limited<\/strong>. The daily intake of simple sugars, including monosaccharides, should not make up more than <strong>10% of the total energy intake<\/strong>. With a reference intake of 2000 kcal, this represents 50 g, which is roughly 10 sugar cubes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"> Where can specific monosaccharides be found? <\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Monosaccharide<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Source<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Glucose<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Naturally in fruits, honey and some vegetables, as a part of carbohydrates with longer chains, part of glucose and glucose-fructose syrup (in sweetened foods and drinks)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Fructose<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Naturally in fruits, honey and some types of vegetables, as a part of classic table sugar (sucrose), part of fructose and glucose-fructose syrups (<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/agave-syrup-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">agave<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-maple-syrup-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">maple<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-date-syrup-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">date<\/a>, etc.)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Galactose<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">as a part of milk sugar &#8211; lactose, fruits and vegetables, cereals, legumes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Oligosaccharides<\/h3>\n\n\n\n<p>Oligosaccharides are like strings with&nbsp;<strong>2 to 9 beads. <\/strong>That means that have at least one extra bead compared to monosaccharides. The most well-known ones are <strong>disaccharides<\/strong>, which have only <strong>two beads<\/strong>.&nbsp;Even these short chains must be broken down into their basic monosaccharide units in the intestine in order to be absorbed into the blood.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"disaccharides\">Among the most well-known disaccharides are:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Sucrose (beet and cane sugar)<\/strong> \u2013 This is basically the <strong>ordinary sugar<\/strong>&nbsp;used for <strong>sweetening<\/strong>. It is obtained from sugar beet or sugar cane. In small amounts it is also naturally found in fruits and some types of vegetables. Sucrose consists of <strong>glucose<\/strong>&nbsp;and&nbsp;<strong>fructose<\/strong>.<\/li><li><strong>Lactose<\/strong> (milk sugar) \u2013 this is a sugar found naturally in <strong>milk <\/strong>and <strong>milk products<\/strong>.&nbsp;It is composed of&nbsp;<strong>glucose<\/strong>&nbsp;and&nbsp;<strong>galactose<\/strong>.<\/li><li><strong>Maltose<\/strong>&nbsp;(malt sugar) \u2013 This disaccharide is composed of two&nbsp;<strong>glucose<\/strong> molecules. It is produced by the enzymatic hydrolysis of starch. <span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1198789194-1124x749.jpg\" alt=\"What are oligosaccharides?\" class=\"wp-image-405037\" width=\"843\" height=\"562\" title=\"What are oligosaccharides?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1198789194-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1198789194-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1198789194-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1198789194-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How are disaccharides used in the body?<\/h4>\n\n\n\n<p>Disaccharides are composed of&nbsp;<strong>two beads<\/strong>, therefore, unlike monosaccharides, they must be split in the intestine (they are broken down by <strong>digestive enzymes<\/strong>). However, since only two beads need to be separated from each other, it is a very <strong>fast process<\/strong>. They are absorbed into the blood quickly and act in the body similarly to monosaccharides.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>That is why disaccharides are also known as&nbsp;<strong>simple sugars<\/strong>. Therefore, when you see the term<strong> &#8220;sugars&#8221;<\/strong> in the nutrition facts table \u200b\u200bon food labels, it is the content of <strong>monosaccharides <\/strong>and <strong>disaccharides<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How many disaccharides should you consume per day?<\/h4>\n\n\n\n<p>The same recommendation applies to disaccharides as to monosaccharides. Simple sugars, which belong to both groups, should not exceed <strong>10% of the total energy intake<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Where can disaccharides be found? <\/h3>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Disaccharide<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\">Source<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Sucrose<\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">Sugar beet and sugar cane, table sugar, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-coconut-sugar-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">coconut sugar<\/a>, panela (rapadura), brown sugar, etc., products with added sugar &#8211; confectionery, breakfast cereals, sweetened drinks, soft and long-life pastries, ice cream, sweetened dairy products, etc., fruits and vegetables<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Lactose<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Milk and milk products<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Maltose<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Intermediate product of digestion of polysaccharides, cereals, beer<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"oligosaccharides\">And what about other oligosaccharides? <\/h4>\n\n\n\n<p>Other&nbsp;<strong>oligosaccharides<\/strong> have <strong>3 to 9 beads<\/strong>. Those that are the most important from the nutrition point of view usually <strong>cannot be digested <\/strong>and therefore they pass into the large intestine almost <strong>unchanged. <\/strong>There they serve as <strong>prebiotics<\/strong>, i.e.&nbsp;<strong>food for beneficial intestinal bacteria<\/strong>. Examples of these oligosaccharides are, for example, <strong>fructooligosaccharides<\/strong>,&nbsp;<strong>galactooligosaccharides<\/strong>&nbsp;and others.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Where can oligosaccharides be found?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Some types of vegetables \u2013 onions, garlic, artichokes, cruciferous vegetables (kale, cabbage, broccoli, cauliflower, etc.)<\/li><li>Some types of fruit &#8211; nectarines, raspberries, blueberries, figs, bananas<\/li><li>Wheat and rye<\/li><li>Legumes <a href=\"https:\/\/www.zotero.org\/google-docs\/?broken=acCn8w\">[12]<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Bloated stomach, oligosaccharides and legumes. What to do about it?<\/strong><\/h4>\n\n\n\n<p><strong>Legumes,<\/strong> but also <strong>cruciferous vegetables<\/strong>, contain oligosaccharides <strong>raffinose, stachyose or verbascose<\/strong>. These carbohydrates are the main reason for frequent <strong>gas and bloating<\/strong> caused by legumes.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/724CDC04-FB97-4FC3-B9D4-EF482907D3CA-900x1124.jpg\" alt=\"Where can oligosaccharides be found?\" class=\"wp-image-405061\" title=\"Where can oligosaccharides be found?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/724CDC04-FB97-4FC3-B9D4-EF482907D3CA-900x1124.jpg 900w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/724CDC04-FB97-4FC3-B9D4-EF482907D3CA-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/724CDC04-FB97-4FC3-B9D4-EF482907D3CA-1230x1536.jpg 1230w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/724CDC04-FB97-4FC3-B9D4-EF482907D3CA.jpg 1440w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>If these problems are bothering you, you might not need to exclude legumes from your diet. It is often enough to <strong>soak <\/strong>them for a few hours before cooking, which gets rid of a large part of the oligosaccharides. The water in which they were soaked must then of course be <strong>poured<\/strong> <strong>out<\/strong>.&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.zotero.org\/google-docs\/?broken=7TlEAN\">[2,12]<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If this little advice is not enough, or if something other than legumes is causing your bloating, you can find tips on how to get help in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/stomach-bloating-and-how-to-get-rid-of-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>What Causes Stomach Bloating and How to Get Rid of It?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How are other oligosaccharides used in the body? <\/h4>\n\n\n\n<p>Oligosaccharides with 3-9 beads, which don&#8217;t have fiber properties, are gradually <strong>broken down<\/strong> during passage through the digestive tract and disaccharides and monosaccharides are formed. This process is slower compared to the breakdown of disaccharides, and that&#8217;s why they are also absorbed more slowly.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How many oligosaccharides should you consume per day?<\/h4>\n\n\n\n<p><strong>There is no<\/strong>&nbsp;<strong>exact recommendation <\/strong>for the daily intake of oligosaccharides. That&#8217;s why only the overall recommendation for the total amount of carbohydrates in the diet can be applied, which corresponds to 45-60% of the total daily energy intake.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"polysaccharides\">3. Polysaccharides<\/h3>\n\n\n\n<p>Can you imagine <strong>hundreds <\/strong>to <strong>thousands <\/strong>of beads together? Polysaccharides (also called<strong> complex carbohydrates<\/strong>) can have such a number of monosaccharide molecules. Polysaccharides include all carbohydrates with&nbsp;<strong>10 or more basic units<\/strong>. Their splitting and absorption into the blood takes the longest time, so they supply the body with energy gradually.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">The most well-known polysaccharides include:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Starch<\/strong> \u2013 storage form of carbohydrates in&nbsp;<strong>plants<\/strong><\/li><li><strong>Glycogen<\/strong> \u2013 storage form of carbohydrates stored in the <strong>liver <\/strong>and <strong>muscles<\/strong><\/li><li>Polysaccharides that cannot be digested, known as <strong>fibre<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Polysaccharides have two basic functions<\/h4>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>They serve as an important storage of energy.<\/strong><ul><li><strong>Starch<\/strong> is the main polysaccharide of <strong>plants<\/strong>. It is contained, for example, in <strong>cereals<\/strong>, <strong>potatoes<\/strong>, <strong>legumes<\/strong>, etc. In a regular diet, this complex carbohydrate provides the most energy.<\/li><li><strong>Glycogen<\/strong> is stored in our <strong>muscles <\/strong>and <strong>liver<\/strong>. Carbohydrates that are received in the form of food are broken down in the digestive tract and absorbed into the blood. Those that are not used immediately as a source of energy are stored in the form of glycogen or fat.<\/li><\/ul><\/li><li><strong>Polysaccharides also have a structural function<\/strong>.&nbsp;They are the basic building material of&nbsp;<strong>plant cells<\/strong>. In nutrition, these carbohydrates are known as <strong>fibre<\/strong>. These include, for example, <strong>cellulose<\/strong>, <strong>hemicellulose<\/strong>, <strong>pectins<\/strong>, etc. However, these carbohydrates <strong>cannot be digested and absorbed<\/strong>, because our digestive tract is not sufficiently equipped for this. For example, cows and other ruminants have 4 stomachs and this allows them to completely digest fibre. Despite this, however, fibre has many health benefits. Among the most fundamental ones is the positive effect on digestion and the health of the digestive tract. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What are the sources of carbohydrates\/polysaccharides?<\/h3>\n\n\n\n<p>You don&#8217;t have to go far for sources of polysaccharides. They are found in the most common and available foods, such as:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Cereals (wheat, rye, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/rice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">rice<\/a>, corn,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">oats<\/a>, barley, etc.)<\/li><li>Cereal products &#8211; bread, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pasta\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">pasta<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/wholemeal-couscous-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">couscous<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/brown-bulgur-wheat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">bulgur<\/a>, flakes (oat, rye, barley, etc.,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/porridge\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">porridge<\/a>, and more)<\/li><li>Pseudocereals (<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/buckwheat\">buckwheat<\/a>, amaranth, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">quinoa<\/a>)<\/li><li>Potatoes<\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">legumes<\/a><\/li><li>Vegetables<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Are you tired of classic sides like rice or pasta? If you want to diversify your diet by using various interesting side dishes, our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-replace-regular-wheat-pasta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>How to Replace Regular Wheat Pasta<\/strong><\/a> can help you.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/gymbeam-quinoa-kasa-10-1124x749.jpg\" alt=\"What are oligosaccharides?\" class=\"wp-image-405076\" width=\"843\" height=\"562\" title=\"What are oligosaccharides?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/gymbeam-quinoa-kasa-10-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/gymbeam-quinoa-kasa-10-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/gymbeam-quinoa-kasa-10-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/gymbeam-quinoa-kasa-10-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How are polysaccharides used in the body?<\/h3>\n\n\n\n<p><strong>Separating tens, hundreds or even thousands of beads from each other<\/strong> is a rather lengthy job for digestive enzymes. These strings with beads are gradually divided into shorter sections with 3-9 beads (oligosaccharides). From them, pairs of beads (disaccharides) are formed, which eventually also split, and the result brings monosaccharides, i.e. individual beads. These can pass through the intestinal wall into the blood.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How many polysaccharides should you consume per day?<\/h3>\n\n\n\n<p><strong>Polysaccharides should make up the majority <\/strong>of your daily carbohydrate intake.&nbsp;It should range between the mentioned&nbsp;<strong>45-60%<\/strong>&nbsp;of the total daily energy intake.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"60667,67684,48139,56881,32899,51493,39076,67690,67696,51493,58693,58687,62785,36625,53080,53080,36625\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_refined_carbohydrates\"><\/span>What are refined carbohydrates?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You&#8217;ve probably come across the term &#8220;refined sugar&#8221; before, but do &#8220;refined carbohydrates&#8221; sound familiar to you? These are generally carbohydrate rich foods that are typically <strong>highly industrially processed. <\/strong>During the processing, <strong>fibre<\/strong> was removed from them and at the same time they also lack many <strong>minerals, vitamins<\/strong>&nbsp;and other&nbsp;<strong>bioactive compounds<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Refined sugar<\/strong> is the classic sugar that people generally use for sweetening. It is obtained from sugar beet or sugar cane, and a smaller amount of minerals, vitamins and other bioactive substances are removed from it during the gradual processing. The result is a pure mixture of simple sugars.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Examples of refined carbohydrates include:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>White flour pastry<\/li><li>pastry (croissants, etc.)<\/li><li>Other white flour products, e.g. regular white pasta<\/li><li>Regular white sugar and foods or drinks which contain it (various desserts, biscuits and other confectionery, carbonated drinks)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can read more about sugary drinks and their effect on the body in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/where-are-liquid-calories-hidden-and-how-do-these-empty-calories-prevent-you-from-losing-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Where Are Liquid Calories Hiding, and How Do These Empty Calories Prevent You from Losing Weight?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1001971972-1124x750.jpg\" alt=\"What are unrefined carbohydrates?\" class=\"wp-image-405091\" width=\"843\" height=\"563\" title=\"What are unrefined carbohydrates?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1001971972-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1001971972-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1001971972-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1001971972-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Examples of unrefined carbohydrates include:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Vegetables<\/li><li>Fruit<\/li><li>Legumes<\/li><li>Potatoes<\/li><li>Whole wheat bread<\/li><li>Flakes (oat, rye, etc.)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Which_carbohydrates_are_good_and_which_are_bad\"><\/span>Which carbohydrates are good and which are bad? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Refined carbohydrates<\/strong> are the ones which should be limited, as they lack the already mentioned nutrients. However, it is certainly not true that you should eliminate them from your diet completely. You can treat yourself now and then, but the majority of your diet should be carbohydrate foods containing fibre and micronutrients.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Unrefined carbohydrates<\/strong> should thus be the ones which are consumed the most. These &#8220;healthy carbohydrates&#8221; preserve their natural content of vitamins, minerals, antioxidants and other bioactive compounds and thus increase the diet <strong>quality<\/strong>. In addition, the<strong> fibre<\/strong>&nbsp;contained in these foods has a high&nbsp;<strong>satiating capacity<\/strong>, which helps&nbsp;<strong>prevent hunger<\/strong>&nbsp;and&nbsp;<strong>excessive food intake <\/strong>and has many other health benefits.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-934685754-1124x749.jpg\" alt=\"Which carbohydrates are good?\" class=\"wp-image-405106\" width=\"843\" height=\"562\" title=\"Which carbohydrates are good?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-934685754-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-934685754-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-934685754-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-934685754-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Metabolism_of_carbohydrates_how_do_they_act_in_the_body\"><\/span>Metabolism of carbohydrates: how do they act in the body?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Before the &#8220;beads&#8221; from the carbohydrate-rich food <strong>are used as a source of energy<\/strong>&nbsp;or&nbsp;<strong>stored<\/strong>, they must pass through the entire digestive tract.&nbsp;There, they are gradually&nbsp;<strong>broken down by digestive enzymes<\/strong>, until they form the smallest parts &#8211; monosaccharides, which can be absorbed into the bloodstream.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Oral cavity<\/h3>\n\n\n\n<p>We will use&nbsp;<strong>rice<\/strong> as an example. Rice mainly contains <strong>starch<\/strong>, which is a polysaccharide composed of thousands of &#8220;beads&#8221;. Its digestion process, i.e. cutting the string and separating the beads, starts already in the <strong>oral cavity<\/strong>. That&#8217;s where the enzyme called<strong> salivary amylase<\/strong> begins to break them down. During the short time that the rice spends in the mouth, this enzyme doesn&#8217;t manage to do much, but it manages to partially split some polysaccharides into <strong>oligosaccharides <\/strong>(strings with 3-10 beads). <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Stomach and small intestine <\/h3>\n\n\n\n<p>The rice, in its partially digested form, continues into the&nbsp;<strong>stomach, where<\/strong> it passes practically <strong>unchanged. <\/strong>The most important part of digestion takes place in&nbsp;the <strong>small intestine<\/strong>.&nbsp;At this point,<strong> pancreatic amylase<\/strong> (an enzyme produced by the pancreas) takes over the digestion of carbohydrates. It &#8220;cuts&#8221; the connections between the &#8220;beads&#8221; and thus gradually breaks down polysaccharides into <strong>oligosaccharides<\/strong>. Then enzymes stored in the intestinal mucosa take over and break them down to the smallest components, i.e. <strong>monosaccharides<\/strong>, which can subsequently be absorbed into the bloodstream. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Target tissues<\/h3>\n\n\n\n<p>The result of the breakdown of starch is a large amount of<strong> glucose<\/strong> monosaccharide.&nbsp;When glucose is absorbed,&nbsp;<strong>blood sugar level <\/strong>(glycemia) rises. If necessary, sugar is moved from the blood to the cells, where it is processed into <strong>energy in the form of ATP<\/strong>.&nbsp;Part of the glucose is stored in the form of&nbsp;<strong>glycogen<\/strong> in the liver and muscles. <strong>The excess energy from carbohydrates<\/strong> can then be converted into <strong>storage of fat<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1152268105-1124x749.jpg\" alt=\"How are carbohydrates metabolized?\" class=\"wp-image-405121\" width=\"843\" height=\"562\" title=\"How are carbohydrates metabolized?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1152268105-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1152268105-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1152268105-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1152268105-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_the_glycemic_index\"><\/span>What is the glycemic index?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>One of the&nbsp;<strong>characteristics of carbohydrate-rich foods<\/strong> is their glycaemic index value.&nbsp;It tells us how quickly a certain food is&nbsp;<strong>absorbed from the intestine into the blood<\/strong>. <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/glykemicky-index-pomale-a-rychle-cukry\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">The glycaemic index<\/a> specifies <strong>how quickly the blood sugar level <\/strong>(glycaemia) rises after consuming the given food.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glycaemic index values \u200b\u200brange <strong>from 1 to 100<\/strong>.&nbsp;The <strong>higher<\/strong> the glycaemic index of the food, the <strong>faster<\/strong> the glycaemia increases after eating the given food. On the other hand, foods with a <strong>low <\/strong>glycaemic index, cause a <strong>slow rise in glycaemia<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In general, the&nbsp;<strong>shorter the carbohydrate chain (fewer beads)<\/strong>, the&nbsp;<strong>faster<\/strong> it is broken down and absorbed into the blood. However, when talking about the glycaemic index of <strong>foods,<\/strong> it is not so simple, because food contains <strong>a mixture of different carbohydrates<\/strong>, <strong>a mixture of different nutrients and is&nbsp;<\/strong><strong>processed<\/strong> <strong>in different ways<\/strong>.&nbsp;All these factors&nbsp;<strong>affect the final value of the glycaemic index.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Let&#8217;s take an example. <strong>Apples<\/strong> are <strong>sweet<\/strong>. They contain quickly absorbable <strong>simple sugars <\/strong>(monosaccharides and disaccharides). Naturally, you&#8217;d expect them to have a high glycaemic index. In reality, the apples&#8217; GI value is <strong>relatively low<\/strong>, about 36. The reason is mainly the fibre content, which slows down the absorption of sugars. On the other hand, <strong>white bread<\/strong>, which contains&nbsp;<strong>polysaccharides<\/strong>, has a GI value of about 75, which is a relatively high number. This is because it doesn&#8217;t contain <strong>fibre, <\/strong>which <strong>slows down<\/strong> the rise of sugar in the blood.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What is the glycemic index of some foods? <\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. High glycemic index <\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Food<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>GI<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">White rice<\/td><td class=\"has-text-align-center\" data-align=\"center\">73<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">White bread<\/td><td class=\"has-text-align-center\" data-align=\"center\">75<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cornflakes<\/td><td class=\"has-text-align-center\" data-align=\"center\">81<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Watermelon<\/td><td class=\"has-text-align-center\" data-align=\"center\">76<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bananas<\/td><td class=\"has-text-align-center\" data-align=\"center\">51<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Low glycemic index<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Food<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>GI<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Barley<\/td><td class=\"has-text-align-center\" data-align=\"center\">28<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Whole grain pasta<\/td><td class=\"has-text-align-center\" data-align=\"center\">48<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Oranges<\/td><td class=\"has-text-align-center\" data-align=\"center\">43<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carrots<\/td><td class=\"has-text-align-center\" data-align=\"center\">39<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beans<\/td><td class=\"has-text-align-center\" data-align=\"center\">24<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_glycemic_load\"><\/span>What is glycemic load? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>It is also important to know that the blood sugar level after a meal depends not only on the <strong>type of carbohydrates<\/strong> in the food, but also on their content in the food and the <strong>amount <\/strong><strong>consumed<\/strong>. Simply put, the more carbohydrates you eat, the more your blood sugar levels rise.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For example,&nbsp;<strong>a small amount of white bread<\/strong>, which has a high <strong>glycaemic index,<\/strong>&nbsp;may ultimately raise your blood sugar&nbsp;<strong>less<\/strong>&nbsp;than&nbsp;<strong>a few pieces of apples with a low glycaemic index.<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">&nbsp;[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Functions_of_carbohydrates_in_the_human_body\"><\/span>Functions of carbohydrates in the human body<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. They provide energy for the body and sports performance<\/h3>\n\n\n\n<p>Carbohydrates, especially in the form of&nbsp;<strong>glucose<\/strong>, are&nbsp;the <strong>basic source of energy<\/strong>&nbsp;for the body.&nbsp;For some organs and cells, they are&nbsp;the <strong>predominant<\/strong>&nbsp;or even&nbsp;the <strong>only source of energy.&nbsp;<\/strong>That&#8217;s why the body has mechanisms by which it can convert other nutrients into them if necessary. Carbohydrates are a basic source of energy for <strong>red blood cells,&nbsp;<\/strong><strong>bone marrow<\/strong>&nbsp;or the&nbsp;<strong>brain<\/strong>.&nbsp;The brain consumes up to&nbsp;<strong>130 g of glucose per day<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2,8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glucose is the main source of energy for working <strong>muscles<\/strong>. When moving, the muscles obtain glucose from the <strong>blood<\/strong> or from stored <strong>muscle glycogen<\/strong>. Muscle glycogen is the only nutrient that can be used by muscle cells to generate energy even <strong>without access to oxygen<\/strong>. Therefore, this source of energy is mainly used during intense sports performance. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/05-Challe-Salle-GymBeam-FueRide-1-899x1124.jpg\" alt=\"How do carbohydrates affect muscle growth?\" class=\"wp-image-405139\" title=\"How do carbohydrates affect muscle growth?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/05-Challe-Salle-GymBeam-FueRide-1-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/05-Challe-Salle-GymBeam-FueRide-1-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/05-Challe-Salle-GymBeam-FueRide-1-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/05-Challe-Salle-GymBeam-FueRide-1-1638x2048.jpg 1638w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/05-Challe-Salle-GymBeam-FueRide-1-scaled.jpg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">2. They store energy<\/h3>\n\n\n\n<p>The body can store the excess amount of glucose in the form of fat and <strong>glycogen<\/strong>.&nbsp;It is located in the&nbsp;<strong>liver<\/strong>&nbsp;or in the&nbsp;<strong>muscles<\/strong>, where it sits and waits for later use. The liver can store up to around 100 g of glycogen. If the blood sugar level drops, the liver provides its reserves and replenishes the amount of sugar in the blood.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unlike the universal &#8220;liver&#8221; glycogen, the <strong>glycogen reserves <\/strong>in the muscles can only be used in the place of their storage, i.e. in the muscle cells. This reserve ensures the supply of <strong>energy, for example, during sports activities<\/strong> with more intense repetitions. Up to approximately&nbsp;<strong>500 g<\/strong> of glycogen can be stored in the muscles. However, its amount varies and depends, for example, on the amount of muscle mass and the form of the athlete. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. They serve as a building material<\/h3>\n\n\n\n<p>Carbohydrates are part of many&nbsp;<strong>tissues<\/strong>&nbsp;and&nbsp;<strong>molecules necessary for the functioning of the body<\/strong>. They are found, for example, in <strong>glycolipids<\/strong>, which are absolutely necessary&nbsp;for the correct composition of <strong>cell membranes<\/strong>. They are also a component of<strong> glycoproteins<\/strong>, which are important for the <strong>cartilages <\/strong>and <strong>joints<\/strong>. Carbohydrates are also part of <strong>the DNA molecule<\/strong>, which is important for the development and functioning of the organism.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. They help maintain muscle mass <\/h3>\n\n\n\n<p>The body can make glucose from <strong>other sources if needed.&nbsp;<\/strong>When the organism (especially the brain) <strong>doesn&#8217;t have a sufficient supply of glucose<\/strong>&nbsp;from food or stored glycogen, it can use&nbsp;<strong>non-carbohydrate sources<\/strong>, from which the so-called Gluconeogenesis creates glucose. One of these sources are <strong>amino acids,<\/strong>&nbsp;which make up the&nbsp;<strong>proteins<\/strong> that create <strong>muscle mass<\/strong>.&nbsp;Insufficient intake of carbohydrates can thus promote the conversion of amino acids into glucose, which is subsequently used as a source of energy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, when the intake of carbohydrates&nbsp;<strong>is sufficient<\/strong>, the body doesn&#8217;t have to use backup methods of glucose production. Carbohydrates can thus support the maintenance of the amount of muscle mass. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Carbohydrates also take part in many important processes, including the process of <strong>regeneration of muscle proteins<\/strong>.&nbsp;They are an important source of energy.&nbsp;However, the basis of these processes is, of course, sufficient protein intake.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. They support the health of the digestive tract<\/h3>\n\n\n\n<p>The already mentioned&nbsp;<strong>fibre<\/strong> is the most important carbohydrate for the digestive tract. It is not broken down during digestion, but passes through the digestive tract essentially <strong>unchanged<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Insoluble fibre, which <\/strong><strong>binds water<\/strong>&nbsp;along the way&nbsp;and&nbsp;<strong>increases its volume<\/strong>, accelerates the passage of digested contents through the intestine and <strong>thus facilitates excretion.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Soluble fibre<\/strong>&nbsp;partially dissolves in the intestine. Because of this, it <strong>swells up<\/strong>&nbsp;and acquires a&nbsp;<strong>gel consistency<\/strong>, which helps to increase the <strong>feeling of satiety<\/strong>&nbsp;or, for example,&nbsp;<strong>reduce the absorption of sugar in the blood<\/strong>.&nbsp;In the large intestine, it then serves as&nbsp;<strong>food for beneficial intestinal bacteria<\/strong>. Thanks to that, they can create substances that subsequently improve <strong>the health of the intestinal wall<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested in more comprehensive information about the effects, function and sources of fibre, check out our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Dietary Fibre. Why Is It Important and What Are Its Sources?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1158248536-1124x750.jpg\" alt=\"What is the function of carbohydrates?\" class=\"wp-image-405154\" width=\"843\" height=\"563\" title=\"What is the function of carbohydrates?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1158248536-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1158248536-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1158248536-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_many_carbohydrates_should_you_consume_per_day\"><\/span>How many carbohydrates should you consume per day?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>According to EFSA (European Food Safety Authority) recommendations, carbohydrates should make up <strong>45-60%<\/strong>&nbsp;of our total daily energy intake.&nbsp;With a reference intake of&nbsp;<strong>2000 kcal<\/strong>, this represents&nbsp;<strong>225-300 g of carbohydrates<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">The lower amount of 220 g could look like this:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>50 g of oatmeal<\/li><li>110 g of banana<\/li><li>80 g of mandarin orange<\/li><li>3 crispbreads<\/li><li>70 g of rice (raw)<\/li><li>100 g of rye bread<\/li><li>60 g lentils (raw)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Complex carbohydrates (polysaccharides) should be <strong>predominate in the diet.&nbsp;<\/strong><strong>Simple sugars<\/strong>&nbsp;should not make up more than&nbsp;<strong>10%<\/strong> of total energy intake, which is 50 g at the given reference intake.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>As for fibre, you should get <strong>at least 25 g <\/strong>of it per day. EFSA recommends exactly <strong>25 g<\/strong>, while <em>Dietary Guidelines for America <\/em>indicate <strong>25-35 g<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3,7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, the optimal intake of carbohydrates can vary based on several factors, such as the&nbsp;<strong>level of physical activity<\/strong>,&nbsp;<strong>type of sports activity,&nbsp;<\/strong><strong>health condition<\/strong>, etc.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1149164982-1124x749.jpg\" alt=\"How many carbohydrates to consume?\" class=\"wp-image-405172\" width=\"843\" height=\"562\" title=\"How many carbohydrates to consume?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1149164982-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1149164982-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1149164982-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1149164982-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Why should complex carbohydrates with fibre content be predominant?<\/h3>\n\n\n\n<p>Complex carbohydrates are <strong>digested and absorbed more slowly<\/strong> than simple carbohydrates. As a result, they remain in the digestive tract for a longer time and the energy from them is supplied to the body gradually. The <strong>fibre <\/strong>content significantly increases their <strong>ability to satiate<\/strong>&nbsp;and&nbsp;<strong>prevent hunger.&nbsp;<\/strong>As a result, thanks to the long-lasting satiety, you don&#8217;t have to eat more food than necessary.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition, there are also no fluctuations in blood sugar level, which are usually caused by the consumption of <strong>simple sugars<\/strong>. Fluctuations in glycaemia are, among other things, often associated with increased <strong>cravings for sweets<\/strong>&nbsp;or&nbsp;a <strong>feeling of not being sufficiently energised.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Is_it_good_to_have_a_low-carb_diet\"><\/span>Is it good to have a low-carb diet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A low-carb diet is perhaps one of the most popular ways of eating used not only for weight loss. However, it&#8217;s interesting that it is not precisely defined what exactly should be imagined under &#8220;low&#8221; carbohydrate intake. Generally speaking anything between <strong>10-45% of the total energy intake (TEI)<\/strong>, is considered to be a low-carb diet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">One way of breaking down low-carb diets through the eyes of science <\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Moderately low-carb diets: 26-40% TEI from carbohydrates<\/li><li>Low-carb, high-fat diets: 10-25% TEI from carbohydrates<\/li><li>Ketogenic diets: below 10% TEI from carbohydrates <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>There are quite a few studies devoted to this topic, and so far the prevailing view is that a low-carb diet&nbsp;<strong>is not a miracle path to better health or to the dream body<\/strong>.&nbsp;Successful weight loss can be the result of both a balanced nutrient intake and a low carbohydrate intake.&nbsp;<strong>However, the condition for losing weight is that the body must be in a caloric deficit.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It appears that reduced carbohydrate intake can help <strong>stabilize blood sugar levels<\/strong>&nbsp;in patients with&nbsp;<strong>diabetes<\/strong>. However, it is very individual, because a patient suffering from this disease can achieve good levels of glycaemia even with a <strong>normal diet<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>There are people who are comfortable with<\/strong> limiting carbohydrates in their diet, and then there are the majority for whom it&nbsp;<strong>is not a sustainable way of eating long-term<\/strong>. In any case, it&#8217;s true that it&#8217;s very individual and if someone decides to go in this direction, they should monitor the <strong>possible side effects<\/strong> of a diet with a reduced amount of carbohydrates. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The article&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/low-carb-vs-low-fat-what-is-better-for-weight-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Low-Carb vs. Low-Fat: Which Is Better for Losing Weight?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What are the risks of a low-carb diet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Digestive issues, especially constipation, due to low fibre intake<\/li><li>Fatigue, headaches, weakness<\/li><li>Increased level of cholesterol or triacylglycerols associated with higher fat intake<\/li><li>Lack of vitamins and minerals<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1295633127-1124x749.jpg\" alt=\"What is a low-carb diet?\" class=\"wp-image-405190\" width=\"843\" height=\"562\" title=\"What is a low-carb diet?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1295633127-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1295633127-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1295633127-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1295633127-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Do_carbohydrates_make_you_gain_weight\"><\/span>Do carbohydrates make you gain weight?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There is still a fairly widespread opinion that if you have bread, potatoes, pasta and other carbohydrate-rich foods in your diet, you are paving your way to overweight and obesity. Although it is easy to believe at first glance, <strong>it&#8217;s not true<\/strong>.&nbsp;Although overweight people often have an excessive amount of carbohydrates in their diet,&nbsp;<strong>it is not the carbohydrates themselves that cause the weight gain<\/strong>. Body stores fat and weight gain occurs when <strong>total energy intake from food is higher than energy expenditure<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Just like carbohydrates, <strong>fats <\/strong>and <strong>proteins are <\/strong><strong>converted into energy<\/strong> in the body.&nbsp;When there is an<strong> excess<\/strong> of any of these nutrients, <strong>weight gain<\/strong> can occur. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_get_enough_of_the_right_sources_of_carbohydrates\"><\/span>How to get enough of the right sources of carbohydrates?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li>Choose carbohydrate foods&nbsp;<strong>rich in fibre<\/strong>, such as <strong>whole grains<\/strong>, <strong>legumes<\/strong>, <strong>vegetables<\/strong>, and <strong>fruits<\/strong>.<\/li><li>Replace white bread or pasta with&nbsp;<strong>whole grains<\/strong>.&nbsp;Instead of classic white rice, try, for example,&nbsp;<strong>natural rice<\/strong>.<\/li><li>Include&nbsp;<strong>pseudocereals<\/strong> in your diet. These include quinoa, amaranth or buckwheat.<\/li><li>Don&#8217;t quit <strong>potatoes<\/strong>. They are a great source of fibre and even vitamin C. And rice, for example, has twice the amount of energy than cooked potatoes.<\/li><li>Don&#8217;t forget about <strong>porridge <\/strong>and <strong>oats<\/strong>. They don&#8217;t have to be only a breakfast food.<\/li><li>Treat yourself to at least&nbsp;<strong>two servings of legumes<\/strong> per week.<\/li><li>Eat at least&nbsp;<strong>400 g of vegetables and fruits per day<\/strong>, whilst the amount of vegetables should be slightly bigger.<\/li><li>Limit simple sugars.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Carbohydrates_in_food_which_sources_are_the_best_and_which_ones_to_limit\"><\/span>Carbohydrates in food: which sources are the best and which ones to limit?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Good<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Bad<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">whole wheat&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bread-and-pastry\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"pastry (opens in a new tab)\">bread<\/a>, rye bread, whole grain&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pasta\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"pasta (opens in a new tab)\">pasta<\/a>, whole grain&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/flours\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"flour (opens in a new tab)\">flour<\/a>, pseudocereals (<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/buckwheat\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"buckwheat (opens in a new tab)\">buckwheat<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"quinoa (opens in a new tab)\">quinoa<\/a>, amaranth), flakes (<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"oatmeal (opens in a new tab)\">oat<\/a>, rye, buckwheat, barley&#8230;), vegetables, fruits, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"legumes (opens in a new tab)\">legumes<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">confectionery, soft pastries (croissants, cakes, doughnuts, etc.), sweetened instant oatmeals, breakfast cereals (especially sweetened ones), carbonated drinks, white flour pastries (white rolls, white toast, French baguette, etc.)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_should_you_remember\"><\/span>What is should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As one of the three basic macronutrients, carbohydrates play an important role in the diet. They are a<strong> basic source of energy and many&nbsp;<\/strong><strong>vital processes<\/strong> in the body work properly only thanks to them. However, in order to use them in your advantage as much as possible, you must make sure you <strong>select them correctly<\/strong>. The majority of the intake of carbohydrate foods should be those that contain <strong>complex carbohydrates<\/strong>&nbsp;and at the same time are rich in&nbsp;<strong>fibre<\/strong>, i.e.&nbsp;<strong>whole grain products<\/strong>, <strong>legumes <\/strong>and <strong>vegetables<\/strong>. On the other hand, you should limit foods with a high content of <strong>simple sugars<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you liked the article, feel free to share it with your friends.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tLegumes\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Are you confused about whether carbohydrates belong to a healthy diet? Does your body need them to function? Today&#8217;s article will make clearer what functions carbohydrates have in the body, which ones should be limited and where to look for suitable sources.<\/p>\n","protected":false},"author":156,"featured_media":404987,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":18,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7241,6665,6833,7349],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-406850","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-carbohydrates","9":"tag-eating-plan","10":"tag-macronutrients","11":"tag-nutrition","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Carbohydrates: Classification, Sources, Digestion, Functions in the Body and Optimal Intake - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Do carbohydrates belong to a healthy diet? 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