A nutritionist on whether foods with added sugar and other fast carbohydrates are really as harmful as they are said to be.
What are fast carbohydrates?
Fast carbohydrates (simple carbohydrates) are organic compounds consisting of one or two sugar molecules. Fast carbohydrates include glucose, fructose, sucrose, and lactose.
They are found naturally in fruits and dairy products. They are also often added to confectionery, sauces, sodas, and juices. Additional simple carbohydrates in foods are called added sugars.
When simple carbohydrates enter the digestive tract, they are almost instantly broken down into glucose and reach the cells, where they are converted into energy. The level of sugar (glucose) in the blood increases sharply, but after about 30-60 minutes, it drops, giving a short-term burst of energy and not satiating for long.
Benefits of fast carbohydrates
On the Internet, you can often find information about the harm of products with fast carbohydrates. However, if the blood glucose level remains normal, and a person does not eat them a lot and often, there is no need to worry.
There are some benefits to foods with fast carbohydrates. Let’s look at them.
Helps to recharge with energy
A sudden increase in blood sugar can give you an instant boost of energy. However, it will be short-lived.
This effect is useful before intense physical activity, when you need to quickly get “fuel” for muscle work. For example, an hour before training, you can drink a sweet sports drink, eat fruit, or toast with jam.
They lift your spirits
Simple carbohydrates stimulate the release of serotonin, the hormone of happiness, so they help improve your mood. However, not for long.
This effect can help in a stressful situation and after a hard day at work. But it is better not to make a burger with cola after a quarrel with a colleague a habit – there is a risk of gaining excess weight.
The harm of fast carbohydrates
Excess fast carbohydrates can seriously harm your health.
Increases the risk of type 2 diabetes and heart disease
Simple carbohydrates sharply increase the level of sugar in the blood. In order for this sugar to enter the cells and be transformed into energy, the pancreas produces the hormone insulin.
If there are too many carbohydrates and a person eats them often, the cells gradually react worse to insulin, and insulin resistance develops. As a result, the pancreas is forced to produce even more insulin, but over time, the resources are depleted, and the sugar level remains elevated. This is how type 2 diabetes develops.
In addition, excess sugar increases the level of triglycerides – fats that circulate in the blood. This leads to atherosclerosis: cholesterol plaques are deposited on the walls of blood vessels, which impede blood flow and increase the risk of heart attack and stroke.
May trigger acne and accelerate skin aging
Simple carbohydrates affect the hormones that regulate the production of sebum, the oil found in the skin. This can increase inflammation in the skin and trigger acne. Research shows that sweets, carbonated drinks, and milk are associated with acne in adults.
Excess sugar leads to glycation, a process in which the skin’s “youth proteins” – collagen and elastin – are destroyed. It loses elasticity, and wrinkles appear more quickly.
May lead to excess weight
Products with fast carbohydrates are often very high in calories, but do not provide a feeling of satiety.
In addition, studies show that excess fructose in such products can suppress the production of leptin, a hormone responsible for the feeling of satiety. Because of this, the body does not receive a signal to stop, and the person overeats.
For this reason, sugar is considered one of the main causes of obesity. To control weight, it is better to limit fast carbohydrates and give preference to products with fiber and protein.
Increases the risk of dental caries
Sugar is “food” for bacteria that destroy tooth enamel. Sweet drinks and snacks are especially harmful: they create an acidic environment in the mouth, accelerating tooth decay.
To reduce the risk of tooth decay, it is important to limit sugar, drink more water, and brush your teeth twice a day.
Provokes mood swings
Fast carbohydrates, especially those with added sugar, cause sharp spikes in blood sugar. This initially gives a burst of energy, followed by a sharp decline, which leads to fatigue, irritability, and poor concentration.
To avoid such effects, it is better to combine fast carbohydrates with proteins and fiber. For example, add nuts and berries to a sweet dessert.
Foods high in simple carbohydrates
Simple carbohydrates are found both in natural sources (fruits and dairy products) and in foods with added sugar (sweets, baked goods, store-bought sauces, fast food).
Products with natural sugar are considered healthier. It is usually recommended to limit added sugar and fast food, canned goods and other highly processed products rich in simple carbohydrates.
Natural sources of simple carbohydrates
- Bananas contain 23 g of carbohydrates per 100 g.
- Grapes provide 17 g of carbohydrates per 100 g.
- Fresh figs offer 16 g of carbohydrates per 100 g.
- Persimmons supply 15 g of carbohydrates per 100 g.
- Pineapple contains 13 g of carbohydrates per 100 g.
- Watermelon has 8 g of carbohydrates per 100 g.
- Natural yoghurt provides 4-6 g of carbohydrates per 100 g.
- Milk contains 4-5 g of carbohydrates per 100 g.
- Kefir offers 4 g of carbohydrates per 100 g.
Processed foods
Processed foods are high in simple carbohydrates:
- Cornflakes contain 80 g of carbohydrates per 100 g.
- Sweet pastries made from white flour provide 65–70 g of carbohydrates per 100 g.
- White bread offers 50–55 g of carbohydrates per 100 g.
- French fries supply 50 g of carbohydrates per 100 g.
- Chips contain 40 g of carbohydrates per 100 g.
Products with added sugar
White sugar, sucrose, is added to many products during production to improve the taste.
Added sugar makes foods taste better, but in the long term, it increases the risk of diabetes, obesity, and heart disease.
- Chocolates contain 65–80 g of carbohydrates per 100 g.
- Marmalade provides 70–75 g of carbohydrates per 100 g.
- Jam offers 65–75 g of carbohydrates per 100 g.
- Milk chocolate supplies 50–60 g of carbohydrates per 100 g.
- Soda contains 10–12 g of carbohydrates per 100 ml.
- Fruit juice has 9–10 g of carbohydrates per 100 ml.
How many fast carbohydrates can you eat per day?
On average, a person is recommended to consume no more than 50 grams of fast carbohydrates per day, that is, to allocate about 10% of the daily calorie intake to them. Ideally, limit to 25 grams per day. This applies primarily to added sugar.
Otherwise, the amount of carbohydrates is regulated depending on the goal: to lose weight, maintain, or gain weight.
For example, a man who trains 3-5 times a week and eats an average of 2200 kcal needs about 300-320 g of carbohydrates, of which no more than 40-50 g should be fast carbohydrates. If his goal is to lose weight, the daily calorie intake is reduced by 10-15% (up to two thousand calories), and carbohydrates are reduced to 220-250 g, while fast carbohydrates can be eaten no more than 20-25 g, better – less.
For comparison, one can of cola contains 155 kcal. This means that even one soda will already take up a significant part of the permissible limit.