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Carbohydrates are the body's main source of energy, providing between 50 and 60% of the calories that should be ingested in the day. There are two types of carbohydrates: simple and complex.
Simple carbohydrates are quickly absorbed at the intestinal level, leading to an increase in the amount of sugar in the blood, and should be consumed with care by overweight people, heart disease, diabetics or those with insulin problems. Some examples of foods rich in simple carbohydrates are white sugar, brown sugar and honey.
Other foods such as bread, potatoes, rice, beans and beets are sources of complex carbohydrates, which when digested also turn into glucose, however they increase the amount of glucose in the blood more slowly depending on the food and the amount fiber it has, and can also be included in a balanced and balanced diet.
Types of sugar present in foods
Sugar can be found in several ways according to its chemical structure, having different names and functions in the body. The following list indicates the different types of sugar and what their food sources are:
Sucrose, better known as table sugar, is a disaccharide, formed by the union of a molecule of glucose and another of fructose. Currently, this compound is used as an additive in several processed products.
This type of sugar has a high glycemic index, so when it is absorbed in the intestine, it quickly increases blood sugar, in addition to favoring the accumulation of fat in the body, and therefore its consumption too much is associated with a higher risk of cardiovascular disease, obesity and diabetes.
Food sources: cane sugar, brown sugar, demerara sugar, beet sugar and products containing it.
Fructose is a monosaccharide, that is, it is one of the simplest carbohydrate molecules and the sweetest of them all. Fructose is produced by altering the glucose present in corn starch. Like sucrose, its excess consumption is also associated with an increased risk of cardiovascular and metabolic diseases.
Food sources: fruits, cereals, vegetables and honey.
Lactose, better known as milk sugar, is a disaccharide formed by the union of a glucose molecule with a galactose molecule. Some people have an intolerance to this type of sugar, so in these situations its consumption should be reduced or eliminated from the diet.
Food sources: milk and dairy products.
Starch is a complex carbohydrate formed by two polysaccharides, amylopectin and amylose, which are digested more slowly in the body and produce glucose as a final product.
This type of food must be ingested in adequate proportions in the diet, avoiding excessive consumption, thus preventing overweight and associated diseases.
Food sources: rice, potato, pasta, beans, peas, corn, flour and cornstarch.
Honey is formed by a molecule of glucose and one of fructose, mainly being used as a natural sweetener, however, its consumption must also be limited to avoid excess weight.
Honey provides several he alth benefits, as it is rich in vitamins and minerals that help increase the body's defenses.
Food sources: bee honey.
6. Corn Syrup
Corn syrup is a concentrated sugar solution that is used to sweeten many industrialized products.Due to its high concentration of sugar, the consumption of industrialized products that contain this syrup can result in some diseases, such as obesity, heart disease and diabetes.
There is also high-fructose corn syrup, which is derived from corn syrup only with a higher concentration of sugars and is also used to sweeten industrialized products and beverages.
Food sources: processed foods, soft drinks and processed juices.
7. M altodextrin
M altodextrin is the result of the breakdown of the starch molecule, so it is composed of several glucose molecules. M altodextrin is present in small portions and in industrialized products, being used as a thickener or to increase the volume of food.
In addition, m altodextrin has a high glycemic index and is therefore not recommended for diabetics or people with insulin problems.
Food sources: infant milks, nutritional supplements, hamburgers, cereal bars and other processed foods.
Foods high in sugar and fat
Many foods rich in sugar are also rich in fat, such as quindim, brigadeiro, condensed milk, cake, lasagna, cookies, among others. Therefore, in addition to favoring weight gain, it allows the onset of diabetes, as it increases blood sugar levels since it has a high glycemic index.
In addition, they also increase cholesterol, triglycerides and the risk of diseases such as atherosclerosis and heart attack, and should be consumed infrequently to keep the body he althy.