What are carbohydrates?
Carbohydrates, too familiarly referred to as sugars, are an essential fuel for our bodies to function. They are differentiated by their structure and their effect on your body. There are two types of carbohydrates: simple carbohydrates and complex carbohydrates. They are all assimilated by the body thanks to digestive enzymes, unlike fiber, which falls into the category of non-assimilable carbohydrates.
Simple carbohydrates.
Simple carbohydrates consist of one subunit (monosaccharide) or two subunits (disaccharide).
Monosaccharides.
Fructose is found primarily in fruits, vegetables, and honey. It has a good sweetening effect and a low glycemic index. As a result, it doesn't cause insulin spikes and therefore doesn't cause fatigue. Glucose is naturally present in honey, in certain fruits like grapes, and most often in industrial products in the form of syrup. The glycemic index of glucose is 100, so it causes sharp increases in blood sugar levels.
dddSucrose is a natural sugar extracted from sugar beet or sugar cane and is used to make the white sugar we all know. White sugar, in reasonable quantities, is not bad for your health. Isomaltulose is naturally present in honey and sugar cane. It can be produced industrially through the fermentation of sucrose. Its structure means that it is slowly digested by our bodies (low glycemic index).
Complex carbohydrates.
Unlike simple carbohydrates, complex carbohydrates are made up of more than two subunits. Complex carbohydrates are found in the form of starch in grains, tubers, and legumes. These foods are grouped together as "starchy foods."
Maltodextrin is a complex carbohydrate resulting from the partial transformation of starch. Its glycemic index varies depending on its degree of refinement. The more industrially modified the maltodextrin, the higher this index will be.
The high fiber and protein content of OKR products helps reduce the overall glycemic index of our recipes and therefore does not cause significant blood sugar spikes.
In France, digestible carbohydrates represent an average of 40 to 45% of total average energy intake, which is lower than the ANSES recommendations of between 40 and 55%. This phenomenon can be explained by the overconsumption of foods rich in lipids and proteins to the detriment of carbohydrate-rich food sources such as bread, pulses, and cereal products.
Did you know?
The glycemic index (GI) measures the ability of a carbohydrate or food to raise blood glucose levels. The average fasting blood glucose level is between 0.7 and 1.1 g/L. The higher a food's GI, the faster it will raise blood glucose levels. The presence of fiber, protein, and fat in your meals reduces the impact of your food's glycemic index by slowing the transit and absorption of carbohydrates. If foods have a low GI, the glucose from digestion is released more slowly throughout the body, which does not cause a blood sugar spike, which is better distributed over time for a longer-lasting feeling of satiety.
What are the roles of carbohydrates in your body?
Carbohydrates play two main roles in our body: an energetic role and a structural role.
- Energy role: Glucose is the primary source of energy used by cells. 1 gram of carbohydrates provides 4 kcal.
Some cells, called "glucose-dependent," such as red blood cells and neurons, can only use glucose as an energy source. The brain always receives priority for energy supply, with a daily carbohydrate consumption of approximately 150 grams. The remainder is distributed among the muscles and other organs.
- Structural role: Carbohydrates are part of the composition of all our cells but also of fundamental tissues of the organism such as cartilage, mucus, skin, etc.
What foods are high in carbohydrates?
Simple carbohydrates are mainly found in fruits, vegetables and any other form of sugar (table sugar, honey, agave, etc.)
- Table sugar: 100 g
- Honey: 81.3 g
- Agave: 70.2 g
- Banana: 19.6 g
- Grapes: 15.7 g
- Apple: 11.6 g
- Beetroot: 9 g
- Zucchini: 6.5 g
- Tomato: 2.6 g
Complex carbohydrates come from cereals (oats, rice, corn, etc.), tubers (potatoes, cassava, etc.), dried vegetables (dried peas, lentils, etc.) and starchy fruits (chestnuts).
Complex carbohydrate content per 100g.
- Rice: 78 g
- Corn: 72 g
- Oat flakes: 60 g
- Candied chestnut: 60 g
- White bread: 50 g
- Cassava: 32 g
- Chestnut: 23 g
- Potato: 15 g
- Dried peas: 15 g
- Lentils: 15 g
How many carbohydrates should I consume per day?
For a reference adult, ANSES recommends a carbohydrate intake of 40 to 55% of total energy intake, distributed as follows: 2/3 in the form of complex carbohydrates and 1/3 in the form of simple carbohydrates. For health reasons, sugar and sugary products should represent a maximum of 10% of total energy intake. For example, a person with a daily energy requirement of 2000 kcal should consume between 200 and 275 g of carbohydrates per day. It is also recommended not to exceed 90 g of sugars per day. In France, we tend to favor simple carbohydrates at the expense of complex carbohydrates, which is not without impact on our health. Indeed, simple carbohydrates, which are more of a source of pleasure, cause a spike in blood sugar, which leads to significant insulin secretions that, over time, tire the pancreas. A daily overconsumption of simple carbohydrates is one of the triggers of diabetes. Even with a view to weight loss, it is strongly recommended not to reduce your carbohydrate intake too drastically. A carbohydrate intake of 40% of your total energy intake is essential to meet the basic needs of glucose-dependent cells and the proper functioning of your brain. If this ratio is not respected, the body will have to obtain energy from other sources, by transforming fats (lipids) into energy molecules. Although this process is physically feasible, the resulting molecules are toxic (ketone bodies).
What are fibers, specific carbohydrates?
Fiber is a non-digestible carbohydrate that is not broken down by digestive enzymes. However, it feeds the bacteria in the intestinal flora and is therefore essential for the proper functioning of the digestive system. There are two sources of fiber: soluble and insoluble. Soluble fiber has the ability to absorb water and slow down transit, while insoluble fiber has the opposite effect.
Should you avoid carbohydrates in the evening?
Your body doesn't differentiate between carbohydrates consumed in the morning, at noon, or in the evening. The important thing is not to consume more calories than your body needs. Therefore, no, avoiding carbohydrates in the evening is not particularly recommended.
Should you avoid carbohydrates to lose weight?
It's important to set the record straight about carbohydrates: they don't make you fat! No food will make you gain weight if you eat it in reasonable quantities; just as no food will miraculously make you lose weight. Weight gain depends solely on your total calorie intake. Starchy foods (foods richest in carbohydrates, such as pasta, rice, or potatoes) provide you with long-term energy and are particularly satiating. Eating carbohydrates, therefore, allows you to be less hungry and therefore eat less. Pretty useful for not gaining weight, right? The carbohydrates to limit are simple sugars such as candy and confectionery, which generate an insulin spike in your body and don't have this satiating power. Therefore, by choosing this type of carbohydrate, you can easily consume more calories than you need. By dieting and depriving your body of certain nutrients (like carbohydrates), it will be more likely to store them in anticipation of the next deprivation. Your weight may therefore fluctuate between periods of dieting and periods of storage. This is known as the yo-yo effect.
Is glucose bad for your health?
Glucose is a sugar that makes up a large part of our diet. It's found in starchy foods, for example, but also in fruit. Glucose itself isn't dangerous for your health. In fact, it's even essential. Indeed, the brain is glucose-dependent, meaning its main source of energy is glucose. However, glucose syrup, which is found in many food industry products, is indeed bad for your health. You should be careful and limit your consumption, especially if it's consumed in excess.
In summary.
There are two families of carbohydrates: digestible carbohydrates and non-digestible carbohydrates. There are two types of digestible carbohydrates: simple and complex carbohydrates. In the non-digestible carbohydrate category, we find dietary fiber. Carbohydrates play an energetic and structural role within the human body. ANSES recommends a carbohydrate intake of 40 to 55% of total energy intake.
