Which foods contain complex, fast and slow carbohydrates?

Carbohydrates are the main source of energy for our body. In their absence, food and metabolic processes are disrupted, so it is so important to know what foods contain carbohydrates and what is the rate of their consumption. This issue is especially relevant in connection with the wide spread of non-carbohydrate diets, which promise an ideal figure for everyone who wants to lose weight. Is this really the case and what will happen to the body if carbohydrates are completely removed from the diet?

Benefits and Harms of Carbohydrates

Most popular diets restrict the use of carbohydrates in order to switch metabolic processes to fat burning. However, many slimming people do not understand that carbohydrates are different and completely eliminating them from the diet, we are causing irreparable harm to our bodies.

These organic substances replenish the energy reserves of the body, participate in the synthesis of nucleic acids responsible for the transfer of hereditary information, and take a direct part in the regulation of protein and fat metabolism.

Excessive consumption of simple( fast) carbohydrates contributes to the appearance of extra pounds, which are immediately absorbed into the blood and cause a sharp rise in the level of glucose in the blood. In this case, the body does not have time to process its excess and glucose moves to the liver, where it turns into glycogen and replenishes fat stores.

It is not surprising that regular consumption of foods rich in simple carbohydrates leads to loss of harmony and a set of excess weight, because after such snacking very quickly again there is a feeling of hunger.

Quite differently the body processes complex carbohydrates. They are digested slowly and do not cause a sharp jump in blood sugar. And this means that a person has a feeling of satiety for a long time, there are no mood swings and there is no desire to seize the stress with something delicious.

Complex carbohydrates contain many useful compounds that are necessary for the normal functioning of the digestive system and metabolic processes. Therefore, the use of foods containing slow carbohydrates does not harm the figure and brings the body an undoubted benefit.

In order to distinguish complex carbohydrates from simple ones, specialists introduced such a concept as the glycemic index. It expresses the rate of cleavage and conversion of saccharides into glucose. In slow carbohydrates, this index is at a low level and indicates that the level of glucose in the blood will increase evenly. And this means that there will be no spasmodic growth of insulin, responsible for processing surplus carbohydrates in fatty deposits.

Simple and complex carbohydrates: what you need to know thinner

All carbohydrates, depending on the molecular complexity and degree of digestion, are divided into three groups:

1. monosaccharides ;
2. disaccharides ;
3. polysaccharides .

The first group is represented by the simplest carbohydrates - fructose and glucose. They are absorbed by the body instantly. Contain in sweet fruits, juices, jam, honey. Especially a lot of fructose in grapes, so those who want to lose weight are advised to exclude this fruit from the diet. However, it is not necessary to completely abandon monosaccharides - they provide the brain with the necessary energy and are responsible for the working capacity of the organism.

Disaccharides, in turn, are divided into three subgroups:

• sucrose ( glucose + fructose);
• lactose ( milk sugar);
• maltose ( consists of 2 molecules of glucose, formed during the breakdown of starch).

It is precisely sucrose and maltose that is commonly referred to as "harmful" carbohydrates. Under the action of gastric juice, they are quickly absorbed, and their excess is deposited in the liver in the form of glycogen. When the glycogen reserve in the liver is sufficient, the excess disaccharides quickly transforms into fat cells. Disaccharides are found in sweets, confectionery, dairy products.

The third group is polysaccharides or slow( complex) carbohydrates. They are presented by fiber, starch, pectins, glycogen.

• Fiber ( dietary fiber) is essential for the proper functioning of the intestine.
• Pectines - perform in the body the role of sorbents, that is, absorb carcinogens, allergens, toxins, other harmful substances and accelerate their removal from the body.
• Starch is a low-calorie substance that, nevertheless, has a high energy value and provides a feeling of satiety for a long time.
• Glycogen - is a slow carbohydrate from the chain of glucose molecules. It is this substance that allows the body to cope with the stresses and build up muscle mass.

Polysaccharides are necessary for our body for normal functioning. They associate "bad" cholesterol, maintain the balance of useful microflora and provide energy supplementation.

Complex carbohydrates are broken down and assimilated slowly, impede the rapid absorption of sugars and do not replenish fat stores. What products contain these or other types of carbohydrates, clearly shows the table:

Fast carbohydrates: a list of products

We found that the main benefit of the body is complex carbohydrates, while the excessive use of fast( simple) sugars leads to rapid weight gain.

Which carbohydrates should be discarded? We present to your attention the list in which the products with the highest content of harmful carbohydrates are presented:

• bread and bakery products( buns, pies, loaves) of the highest grade flour;
• confectionery, desserts, pastry;
• sweets, sweets and chocolate( especially dairy and with nuts);
• sweet fizzy drinks;
• jam, jams, compotes, packaged juices;
• sauces( mayonnaise, ketchup);
• kvass, beer, sweet tinctures.

Those who want to lose weight should abandon the sugar - the simplest carbohydrate, which very quickly passes into the fatty deposits. Care must be taken to starchy foods. Despite the fact that starch belongs to polysaccharides, after its cleavage, maltose is formed. And this is a simple carbohydrate that does not benefit the body.

Especially a lot of starch in potatoes, but this does not mean that you need to completely abandon the use of this product. Much depends on the methods of heat treatment. So, boiled potatoes with greens and vegetable oil will not cause any special damage to the figure, whereas from eating fried potatoes or chips you can quickly recover. And the whole point is that the calorie content of the roast potatoes is much higher, which must be taken into account when making the menu.

Of course, completely abandon simple carbohydrates is difficult. After all, you so often want to please yourself with something delicious and sweet. Nutritionists are advised to replace cakes and cakes with fruit salads, instead of sweets, eat dried apricots or prunes, and prefer milk chocolate( with a high content of cocoa beans).

Sauces should be prepared on their own, for example, substitute fatty mayonnaise with natural yogurt, and instead of ketchup, prepare a home-made version, twisting tomatoes in puree and sterilizing it without adding sugar.

Products with healthy carbohydrates

What foods containing carbohydrates can I recommend for weight loss? The most complex carbohydrates are found in cereals and legumes. The maximum amount of substances useful to the body is in the germ and shell of the grain, therefore, the higher the degree of processing of the product, the less useful it is. Therefore, bread made from flour of the highest grade will only help gain excess weight, while products containing bran or whole grains will benefit the body.

Many complex carbohydrates in cereals( buckwheat, wheat, unpolished rice).Loose cereals must be present in the diet, they will provide the body with the necessary energy, fiber, vitamins and minerals. In the diet of a thinning person, the fat content should be reduced, and the protein volume - increased. The source of protein foods can serve as nuts and legumes.

Benefit will bring daily consumption of vegetables, fruits, herbs, low-fat sour-milk products, dietary meats. It should be remembered that in many foods rich in carbohydrates and starch, there is a lot of fat. Therefore, in order to lose weight, you need to minimize the consumption of fatty foods.

Many people mistakenly believe that the main culprits for weight gain are carbohydrates( even complex ones).In fact, they split much faster than fats and proteins that enter the body. Therefore, to lose weight enough to reduce the content of high-calorie foods in the diet and replace simple carbohydrates with complex ones.

Table of carbohydrate content in

products Nutritionists suggest controlling the caloric content of the products consumed. If the amount of calories delivered per day is less than the energy expenditure of the body, a person will begin to lose weight.

On average, in order to lose weight, a day is recommended to consume not more than 50-60 g of carbohydrates. If you want to keep your weight at the same level, the daily volume of carbohydrates should be 200 g. Exceeding this rate will lead to the appearance of extra pounds. To make it easier to navigate through the menu, we present a table of carbohydrate content in various products:

Remember that regular consumption of large amounts of carbohydrates gradually depletes the insulin apparatus and can lead to the development of diabetes and obesity. Therefore, when making the menu, give preference to slow carbohydrates, give up high-calorie foods and observe the necessary balance of nutrients( proteins, fats), vitamins and minerals. This will support the weight within the norm and help to model the ideal figure.

And finally, look at the video, where the facilitator on simple examples will show the carbohydrate content in conventional products and tell why their overabundance can be extremely harmful to health: