Carbohydrates are the name given to a group of simple and complex sugars found in food that are the main source of energy in most people’s diets. Natural natural carbohydrates are formed exclusively in plants and exclusively in the process of photosynthesis (irradiation with sunlight).

Simple carbohydrates are called carbohydrates, consisting of 1-3 structural elements (fructose, glucose) and therefore easily absorbed by the body. Complex carbohydrates (starches) consist of tens and hundreds of elements, they are digested in the stomach much longer and give up their energy gradually.
Why are simple carbohydrates dangerous?
Once in the stomach, simple (or fast) carbohydrates are digested, absorbed and become blood sugar in a few minutes. However, high blood sugar is dangerous for both the brain and various organs, so the body tries to neutralize this increase as quickly as possible.

The simplest method of disposing of excess sugar in the blood is to convert it into fat stores. At the same time, sharp fluctuations in sugar levels lead to hunger and a desire to eat sweet again. A vicious circle arises – a person gets fat from sweets, but cannot refuse it.

What are complex carbohydrates?
Complex carbohydrates are, in fact, very large chains of sugars containing hundreds or even thousands of elements. Complex carbohydrates include starch and cellulose (dietary fiber). At the same time, fiber is such a complex carbohydrate that it is practically not digested by humans.

The main advantage of complex carbohydrates is that, due to their structure, they require time for digestion and assimilation – this ensures a smooth and even increase in blood sugar levels. It is complex carbohydrates that are considered healthy and acceptable in a healthy diet.

Glycemic index
The simpler the composition of the carbohydrate and the less saccharides it contains, the faster it is digested and enters the bloodstream, raising the level of sugar. Complex vegetable carbohydrates (a mixture of starch and fiber), consisting of hundreds of linked structural elements, are absorbed much more slowly.

The rate of absorption of a carbohydrate is related to its glycemic index (GI). Carbohydrates with a low glycemic index (such as cereals) are digested slowly, causing a gradual increase in blood sugar, and carbohydrates with a high GI (table sugar, white flour) release their energy as quickly as possible.

Which carbs are fattening and which are healthy?
The most beneficial for health (and for the figure) are the complex carbohydrates of vegetables and other plants that have undergone moderate heat treatment. Then there are various grains, whole grains and fruits, which contain a lot of dietary fiber and have an average glycemic index.

Grains that are completely dehulled (white rice, white flour and various products made from them) are neutral, but their excessive consumption can lead to weight gain. That being said, simple carbohydrates (including fruit juices) should be as limited as possible in a healthy diet.
The rate of consumption of carbohydrates
The idea that carbohydrates are fattening and should be limited as much as possible is based on a misunderstanding of the glycemic index of simple and complex carbohydrates. In fact, carbohydrates should make up the bulk of a person’s diet – from 50 to 80% of total calories (250-400 g per day).

At the same time, it should be noted that during strength training, the body’s need for carbohydrates increases significantly. Moderate training requires at least 5 g of carbohydrates per kg of body weight (350 g for a man weighing 70 kg), and training for muscle growth – up to 7-8 g per kg of body weight (500 g for a man weighing 70 kg).

Do I need to cut carbs to lose weight?
There are many diets that promise rapid weight loss by eliminating carbohydrates from the diet, such as the high-protein diet or the no-carb keto diet. While they may be effective for weight loss in the short term, these diets are unhealthy.

A complete rejection of foods containing carbohydrates will deprive the body of most vitamins and minerals, which can lead to an exacerbation of chronic diseases and the development of new ones. It is important to remember that weight loss on protein diets is impossible without deplorable health consequences.
Carbohydrates are the main source of energy for humans. It is necessary to separate the negative impact on health and weight gain from excessive consumption of high GI carbohydrates (sweets, sugar, white flour) and the benefits of complex plant-based carbohydrates and fiber.