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Carbohydrates for HealthArticle Summary: This is an article explaining the difference between complex carbohydrates and simple sugars and their effects on the body. It also points out the fact that most of the diets eaten around the world in the last 100-150 years have been dangerously influenced by [url=http://www.corsodiesperanto.it/hoganit.html]hogan outlet[/url] too much 'simple sugars'.
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Our bodies need different types [url=http://www.mxitcms.com/abercrombie/]www.mxitcms.com/abercrombie/[/url] of food to function on a day-to-day basis. These can be categorised under headings such as carbohydrates, protein, fat, [url=http://www.corsodiesperanto.it/woolrich.php]woolrich outlet[/url] minerals and vitamins.
One of these, carbohydrates, is a term to describe food that is used to provide us with energy or fuel and help all our systems and organs to operate. All living organisms use carbohydrates. They are used for storing and providing energy (as well as part of the structure in plants). Carbohydrates, as the name suggests, are made up of carbon, hydrogen and oxygen and sometimes referred to as 'saccharides'. They are divided up into 4 further types-monosaccharides, disaccharides, oligosaccharides and polysaccharides. The word saccharide comes from the 'Greek-skkharon' which means sugar. Monosaccharides (mono- means 'one') and disaccharides (di- [url=http://lingting.org/]jordan pas cher Whey Protein - Vital Facts You Mus[/url] means 'two') are the smallest forms of carbohydrates -they cannot be changed or broken down (hydrolised) into smaller units.These usually have the ending (suffix) -ose on the word. For example, the monosaccharides glucose, fructose and galactose, the disaccharides, sucrose, lactose and maltose.
Mono- and di- saccharides are sometimes known as 'simple sugars' or simple carbohydrates. 2 monosaccharides combine together to make a disaccharide. Lactose, (naturally found in the milk of mammals) =glucose + galactose. Galactose is found in milk and dairy products. Fructose,a monosaccharide, is naturally in fruit and is sometimes referred to as fruit sugar. Sucrose (table sugar) = fructose + glucose. Honey = fructose and glucose, (sometimes with relatively smaller amounts of maltose, sucrose and complex carbohydrates).
Glucose is the important sugar present in our blood. The level of glucose in our blood is sometimes referred to as 'serum glucose' or 'blood sugar'.
Polysaccharides are known as complex carbohydrates, they are long chains of monosaccharide sugar molecules. This can range up to hundreds of monosaccharides in a chain as well as branches of chains. In their digestible form they are known as starches. These can be found in grains, beans, and root vegetables.The non-digestible complex carbohydrates are known as fibre: cellulose, gums and pectins. Polysaccharides can be divided up into three types: storage, structural and bacterial. Storage polysaccharides are used as food stores for plants as starch, and in humans and other animals as glycogen. In humans and animals these are stored in the liver and muscles.
For the purposes of this article we are primarily interested in complex carbohydrates as a food store and energy source for [url=http://www.thehygienerevolution.com/hollister.php]hollister france[/url] humans. Although it is possible for humans to extract energy from protein and fats, the brain and neurons generally cannot burn fat [url=http://www.corsodiesperanto.it/peuterey.php]www.corsodiesperanto.it/peuterey.php[/url] for energy, but use glucose or ketones. Humans can synthesize some glucose (in a set of processes known as gluconeogenesis) from specific amino acids (protein), from the glycerol backbone in triglycerides and in some cases from fatty acids. However only some amino acids can be used as energy. Also, if protein is used to provide energy instead of carbohydrates, then this can reduce the amount of protein available for growth and repair of the body tissues.
Carbohydrates are the main source of energy for most organisms, humans and animals. The FAO (Food and Agriculture Organisation) part of the UN (United Nations) carbohydrates have been the "worlds chief food throughout history." The use of high carbohydrate food as staples in [url=http://www.mxitcms.com/abercrombie/]abercrombie milano[/url] many cultures traditionally can be observed in different aspects of the cultures, such as religions, language and the economy. In different cultures the word for 'grain' has been used to refer to a meal and /or food in general. This can be seen in English with the word 'meal', similarly in Japanese the word 'gohan' means a meal or a grain of rice.
Grains, in their wholegrain form, amongst other foods, are an important source of complex carbohydrates.When the digestive system is functioning then all carbohydrates end up as glucose.This is taken around the body in the blood and absorbed into the body's cells to be used as energy. An organ called the pancreas in your body emits a hormone called insulin (sometimes referred to as the beta cells) to balance or help the entrance of glucose into your cells. If there is too much glucose then this is changed into glycogen and is stored in your liver or in your muscles/in fat around the body until it is needed. When you need some more energy then another hormone called glucagon (alpha cells) is produced to change the glycogen in storage, back into glucose providing the body with more energy.If glucose is released slowly into the body then the energy levels can be sustained without instability. The more refined or simple the carbohydrates are on entering the body, the quicker the glucose is released into the blood. If this is done to excess or chronic level then it will bring about instabilities in [url=http://www.riad-marrakesh.fr]abercrombie pas cher[/url] your blood sugar level and energy levels.
The use of complex carbohydrates on a daily basis is therefore much better if [url=http://www.par5club.com/louboutin.php]www.par5club.com/louboutin.php[/url] we are to avoid the problems of unstable sugar and energy levels. They [url=http://www5f.biglobe.ne.jp/~shanil/mv/bbs2/t-yybbs.cgi]barbour pas cher soldes Tips [/url] enter the body slowly as polysaccharides (chains of monosaccharides) and they have to be broken down which makes them a slower release of energy. Simple carbohydrates or 'sugars' enter the body too quickly and should be minimalised if we are to maintain good health, they should be a much smaller percentage of daily intake than their complex counterparts.
The modern diet that has evolved in the last 100-150 for most people in the developed world and now almost everywhere, is so established, that after a few generations, most people today are unaware of major changes that have occurred during this period. In the mid-1800s grains started to be processed -this meant that the 'germ' and the 'bran' were removed. A wholegrain is made up of 3 parts-the 'germ', 'endosperm' and the 'bran'. By removing both the 'germ' and the 'bran' from the grain the best nutrition is removed -protein, minerals and vitamins and also most of the fibre.These grains are known as refined grains (as opposed to wholegrains). Most of the grain-based food produced in the last 100-150 years has been made from refined or processed grains. Not only are white flour, white rice and all processed/refined grains, deficient in nutrients and fibre but also, importantly, behave like simple sugars in the body.
So, not only is much of the food being eaten today deficient in minerals, vitamins and fibre, but but also is based on simple sugars. The lack of complex carbohydrates in the diet of many people today and the increase in the consumption of simple sugars can be seen reflected in the increase in cancers, heart disease and diabetes.
The number of diabetics in the UK is 3 million with an estimate for 2025 of 5 million. In Canada an estimate of 3 million (2008/9) 8% of the population, in the US 25.8million (8.3% of pop.), in Australia an estimate of 1.7m. in 2005 and every year 100,000 new cases diagnosed. In China studies (Int.Diabetes Federation) estimate for 2010 were 92.4m (9% of pop.) with new studies predictng 0.5 billion by 2030! The worldwide total is on the increase and numbers 347 million worldwide.
Some studies suggest that the US and UK had an average sugar consumption of around 7lbs (3kg) per person per annum in 1822. Today the US is at about 130lbs (55Kg) per annum and the UK between 90-100lbs in the last few years.These figures relate to [url=http://www.corsodiesperanto.it/moncleroutlet/]moncler outlet[/url] just sugar or that which is commonly known as table sugar.This does not take into account the [url=http://zgmfm.com/home.php?mod=space&uid=49609][/url] amount of fructose corn syrup and other types of simple sugars placed in food which would put the amount of 'sugars' going into people's bodies extremely high.
The Food and Agriculture Organisation and World Health Organisation jointly recommend that national dietary guidelines set a goal of 55-75% of total energy from carbohydrates, but only 10% directly from sugars (their term for simple carbohydrates).'
Good sources of complex carbohydrates are: wholegrain (brown) rice wholegrain barley buckwheat bulgar corn maize millet oats spelt rye wild rice quinoa triticale whole wheat beans chickpeas lentils root vegetables nuts seeds
Sources of 'simple 'sugars' to minimise and in most cases eliminate completely: (XXX= eliminate) aspartame XXX white (table) sugar XXX brown sugar XXX corn sweetener XXX corn syrup XXX cyclamate XXX dextrose XXX fructose XXX glucose XXX high fructose corn syrup XXX honey XXX invert sugar XXX lactose* XXX molasses XXX maltose XXX neotame XXX saccharin XXX sucralose XXX sucrose XXX syrup XXX
(*we cease to have the ability to break lactose down after infancy-85% of pop. are lactose intolerant)
Although the following may contain some complex carbohydrates-they behave in general like simple sugars in the body: white (refined) rice XX white (refined) flour products-bread/ pasta/cakes/pies/... XXX
organic fruit (sometimes) in season and from the same climate organic fruit juice " " " natural grain sweeteners-amazake, barley malt, brown [url=http://www.par5club.com/louboutin.php]louboutin[/url] rice syrup (sometimes)
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