Carbohydrate literally means carbon that contains water in its molecular structure. The main source of carbohydrates is plants. All fruits and vegetables, regardless of whether they are sour or sweet, such as potatoes, wheat, sugar cane, bananas, are foods rich in carbohydrates. In addition to plant sources, there are also carbohydrates in milk and dairy products of animal sources. Carbohydrate energy is very important in our daily life, especially for the functioning of brain functions and for those who exercise at high tempo.
The structure of carbohydrates;
1.Monosaccharides: “Mono” means one or single, “saccharide”. ” also means sugar. The most common monosaccharides found in our diet are glucose, galactose and fructose.
2.Disaccharides: Disaccharides are formed by the combination of two monosaccharides, that is, two sugar rings. Foods containing disaccharides, such as monosaccharides, are called "simple sugars or simple carbohydrates". There are 3 disaccharides that are frequently consumed in our diet: sucrose (table sugar), maltose (produced by the digestion of starch) and lactose (milk sugar).
3.Polysaccharides: It is the combination of many simple sugars. Polysaccharides in foods are also called "complex carbohydrates". (starch, fiber, glycogen..) Starch is the most common polysaccharide found in foods and is found in grains, products made with grains (pasta, cakes and bread), vegetables and raw fruits. Fiber is found only in foods of plant origin. Fiber is a term that includes polysaccharides, oligosaccharides and lignin, which cannot be broken down by human digestive enzymes and can only be broken down by bacteria in the colon. It is known that people who eat low fiber gain weight more easily. We can divide fibers into two groups: water-insoluble fibers: They are carbohydrates with cellulose and hemicellulose structures. It is especially found in bulbous plants, the outer shell of grains and vegetables. When water-insoluble fibers come into contact with water, they absorb water into their structure and swell. After this swelling process, as their volume increases, they put pressure on the intestinal wall and accelerate the peristaltic movements of the intestine. This ensures rapid excretion of feces from the intestine. Water-soluble fibers disperse in water and become viscous. Some plant polysaccharides Due to their gum-like appearance, they are generally called gums or pectins. Beans, oats and fruits contain water-soluble fiber. This gel-like structure slows down the passage of food in the stomach to the small intestine. Thus, weight loss can be achieved by reducing the frequency and amount of eating. Glycogen is found in the muscles and liver of humans and mammals. Thanks to its branched structure, glycogen regulates blood sugar levels by breaking down in situations such as exercise and keeping blood sugar constant. We cannot obtain glycogen through diet, although it is thought to be obtained through some animal foods, the glycogen in these foods disappears until we consume it.
What is the Glycemic Index (GI)?
The glycemic index is based on the amount of simple sugar carbohydrates contain. or by bringing a new perspective to complex classification, it is the classification of foods according to the amount of complex carbohydrates that raise blood sugar.
To calculate the glycemic index of a food, a test food containing 50 g of carbohydrates and a control food are given, blood samples are taken and blood sugar levels are checked. .
In the table prepared based on the comparison of the blood sugar elevation status of the control group and the test food, the nutrients are calculated based on the "100" value.
For example: While the Glycemic Index of cooked potatoes according to glucose is 76%, It is 108% compared to white bread.
The Glycemic Index of cooked brown rice according to glucose is 55%, while it is 79% compared to white bread.
*The tables used are generally based on the comparison of white bread. .
Foods with a high glycemic index raise blood sugar faster than foods with a low glycemic index and send signals to the pancreatic β-cells faster, causing the insulin level to increase. Increased blood insulin level causes blood sugar to drop rapidly (hypoglycemia), which causes your tendency to consume foods with high glycemic index again. As a result, increasing our blood fat levels causes us to encounter many diseases such as heart diseases and diabetes.
What is glycemic load (GY)?
Glycemic load b The glycemic index value of the food is ×the amount of carbohydrates (g) in 1 portion of the food. The aim here is to evaluate the quality and quantity of carbohydrates in foods.
The glycemic load shows how much one portion of the food affects the blood sugar level and gives clearer information about the glucose / insulin relationship.
As seen here, watermelon has a high glycemic index while its glycemic load is low.
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