Everything you need to know about slow carbohydrates. Why slow carbohydrates are important for the body

Table fast carbohydrates(simple) will be useful to anyone who wants to lose weight or maintain their ideal weight.

Thanks to the table of fast carbohydrates (which is needed in order to effectively burn extra calories and lose weight), You will be able to compose proper diet and do not completely give up familiar, tasty foods. It is very important to approach the process of losing weight wisely, plan your menu correctly, then you will look slim and fit, feel cheerful and light, and you won’t have to starve for this. And in order not to get fat and be energetic, you need to give up “bad” fast carbohydrates or at least minimize their amount in your diet.

If you still consume fast carbohydrates, then you need to do this exclusively in the first half of the day before 12:00, because. It is at this time that the body absorbs them best and gives you strength, energy and vigor for the whole day. If you eat fast (simple) carbohydrates, then you need to eat them for breakfast, slow carbohydrates (complex) for lunch, and for dinner it is better to eat protein foods.

Below in the text you will find a table of fast carbohydrates, which contains a list of the main fast carbohydrates, indicating the glycemic index in descending order and their carbohydrate content in grams per 100 g of product.

Carbohydrates- these are substances whose molecules consist of oxygen, carbon and hydrogen. In the process of metabolism, they turn into a source of energy, the most important “fuel” for the body - glucose. Once glucose enters the body, it is used for energy, and unused glucose is stored as glycogen in muscle tissue and liver in reserve or in the form of subcutaneous and intra-abdominal fat. Glycogen is a polysaccharide formed by glucose residues, a reserve carbohydrate for the body.

Carbohydrates are divided into fast (simple) and slow (complex):

Fast carbohydrates- These are carbohydrates with a high glycemic index.

Fast carbohydrates have a glycemic index above 50 and cause a sharp increase in blood glucose, leading to hyperglycemia and, if abused, obesity.

What basic foods are rich in fast carbohydrates, which are extremely harmful to slim figure And general condition body (see full table below):

sugar and products with its addition;
ice cream;
preserves, jams;
White bread, white flour products (cakes, pastries, cookies, buns);
sweet carbonated drinks;
alcohol (especially spirits and beer);
fast food;
fried or fried potatoes;
soft wheat pasta.

Nutritionists call all of the above products a poison for the body, of course, not fatal, but gradually doing its job. Daily consumption of products from the above list puts a very heavy load on the pancreas, which produces insulin, and threatens the endocrine system. From the systematic consumption of these products, blood sugar rises and falls spasmodically, putting a strain on the body and nervous system, provoking sudden changes in mood and energy of the body.

Regarding fast carbohydrates in the form of some fruits and honey, of course they have a high glycemic index, but they also contain a lot useful microelements and fiber, so they must be present in the diet, but they must be consumed correctly.

Identify high-carbohydrate foods without knowing them chemical composition Quite simply, foods high in carbohydrates and with a high glycemic index are sweet foods and flour products.

It is important to remember that “bad” carbohydrates lead to obesity!

Slow carbohydrates- These are carbohydrates with a low glycemic index.

Slow carbohydrates have a glycemic index below 50 and, unlike fast ones, are absorbed slowly, hence the name, thereby glucose evenly enters the blood without sharp jumps Sahara.

These carbohydrates primarily include cereals, whole grains and some starchy foods - beans, lentils, as well as vegetables and most fruits, which, as already mentioned, are rich in fiber, which is very beneficial for the body.

In order to simplify the use of knowledge about fast and slow carbohydrates, scientists introduced the term “glycemic index”.

Glycemic index

The ability of carbohydrates to increase blood sugar levels (hyperglycemia), determined by the glycemic index. This term was first coined in 1976 as a result of a unique scientific research, the goal of which was to create a list of products ideal for patients diabetes mellitus.

Glycemic index or abbreviated as (GI) is an indicator of the influence of the food eaten on changes in glucose levels (Sahara) in blood. The glycemic index of glucose is taken as 100, and all food products rich in glucose have their own individual GI, which is compared with the GI of glucose and shows the rate of breakdown and absorption of carbohydrates by the body.

Fast carbohydrates and training, sports

As we have already learned, there are fast and slow carbohydrates, they differ in the rate of absorption, which is why they got their names. There are recommendations for the use of fast and slow carbohydrates in combination with training. It is recommended to consume slow carbohydrates a couple of hours before training so that they provide energy evenly throughout the entire workout, and fast ones after training during the so-called “carbohydrate window”, which lasts approximately 30 minutes from the end of the workout.

Why is it recommended to consume fast carbohydrates after training? - The fact is that after intense physical activity, a period of recovery of the body begins; fast carbohydrates contribute to the rapid restoration of muscle glycogen.

Of course, if you don’t train, then slow carbohydrates are much healthier than fast ones, because. Fast carbohydrates are most often transformed into fat. But not when you train, after an intense workout, a small portion of the “correct” fast carbohydrates (about 100 grams) will not only allow you to restore the energy expended by the muscles, but also awakens a feeling of hunger in the body, and 100 g of fast carbohydrates is small enough to satisfy the feeling of hunger, so the body begins to use its personal reserves in the form of fat and begins to burn fat. Thus, a small portion of fast carbohydrates after training will only be beneficial. Fast carbohydrates are indispensable when you need to restore strength after an intense workout.

With what faster body and the muscles will recover, the more intense the next workout will be. Therefore, it is sometimes recommended to eat 100 g of fast carbohydrates not even during the “carbohydrate window”, but within 4 hours after training, and within 24 hours you can eat about 600 g of carbohydrates to restore strength.

The best fast carbohydrates after training are honey, jam, dried fruits, sweet fruits (bananas are very good), white rice, soft pasta. Regarding the quantity, everything is individual and depends on your goals in sports. For example, if you want to gain weight, then you need to eat more than to simply satisfy your hunger. And if you are afraid that beneficial effect training can lead to muscle catabolism (muscle catabolism is the breakdown of muscle tissue), i.e. in negative, then eat as much as required, the body itself will tell you.

But still, during training, the “carbohydrate window” is best time for eating fast carbohydrates!

Table of fast carbohydrates (simple)

Table of fast carbohydrates with high GI (GI 70 and above)

The product's name	Glycemic index
Dates	146	72,1
Loaf (white bread)	136	53,4
Alcohol	115	from 0 to 53
Beer 3.0%	115	3,5
Corn syrup	115	76,8
Ripe watermelon	103	7,5
Baked goods, cakes, pastries and fast food	103	69,6
Coca-Cola and carbonated drinks	102	11,7
Sugar	100	99,8
White bread toast	100	46,7
Long loaf croutons	100	63,5
Parsnip	97	9,2
Rice noodles	95	83,2
French fries, fried or baked	95	26,6
Starch	95	83,5
Canned apricots	91	67,1
Canned peaches	91	68,6
Rice noodles	91	83,2
Polished rice	90	76,0
Honey	90	80,3
Pasta made from soft wheat varieties	90	74,2
Swede	89	7,7
Hamburger bun	88	50,1
Premium wheat flour	88	73,2
Boiled carrots	85	5,2
White bread	85	from 50 to 54
Cornflakes	85	71,2
Celery	85	3,1
Turnip	84	5,9
Salty crackers	80	67,1
Muesli with nuts and raisins	80	64,6
Condensed milk	80	56,3
White rice, polished	80	78,6
Beans	80	8,7
Candy caramel	80	97
Boiled corn	77	22,5
Zucchini	75	5,4
Patissons	75	4,8
Pumpkin	75	4,9
Dietary wheat bread	75	46,3
Semolina	75	73,3
Cream cake	75	75,2
Squash caviar	75	8,1
Rice flour	75	80,2
Crackers	74	71,3
Citrus juices	74	8,1
Millet and millet groats	71	75,3
Compotes	70	14,3
Brown sugar (cane)	70	96,2
Corn flour and grits	70	73,5
Semolina	70	73,3
Milk chocolate, marmalade, marshmallows	70	from 67.1 to 82.6
Chocolate candies and bars	70	73
Canned fruits	70	from 68.2 to 74.9
Ice cream	70	23,2
Glazed curd cheese	70	9,5
Millet	70	70,1

Table of fast carbohydrates with average GI (GI from 50 to 70)

The product's name	Glycemic index	Carbohydrate content in g per 100 g.
Fresh pineapple	66	13,1
Oat flakes	66	67,5
Black bread	65	49,8
Melon	65	8,2
Raisin	65	71,3
Figs	65	13,9
Canned corn	65	22,7
Canned peas	65	6,5
Juices packaged with sugar	65	15,2
Dried apricots	65	65,8
Unpolished rice	64	72,1
Grape	64	17,1
Boiled beets	64	8,8
Boiled potatoes	63	16,3
Sprouted wheat	63	41,4
Fresh carrots	63	7,2
Pork tenderloin	61	5,7
Bananas	60	22,6
Coffee or tea with sugar	60	7,3
Dried fruits compote	60	14,5
Mayonnaise	60	2,6
Processed cheese	58	2,9
Papaya	58	13,1
Sweet, fruity yogurt	57	8,5
Sour cream, 20%	56	3,4
Persimmon	50	33,5
Mango	50	14,4

Contents:

How carbohydrates are used and stored in the body. How to consume slow carbohydrates and what foods contain them.

Connection types

Carbohydrates are often divided into two groups as follows:

Fast and slow carbohydrates.
Simple and complex.
Harmful and useful.

Let's figure out where this classification comes from. Action certain type of these compounds depends on its chemical structure. These compounds are sugar molecules of different natures connected to each other. All of them are eventually broken down by the body into glucose. It serves as a source of energy for all types of cells in the body.

What are slow carbohydrates? Typically, the more complex the bonds between sugar molecules, the more complex, beneficial, and slower (in terms of digestion speed) they are. There are three types of these compounds, differing in the number of sugar molecules they contain:

Monosaccharides consist of one sugar molecule. Monosaccharides include glucose, galactose and fructose.
Disaccharides consist of 2 sugar molecules. Examples of disaccharides are sucrose (table sugar), lactose and maltose.
Polysaccharides consist of several sugar molecules. Polysaccharides are found in pasta, potatoes, cereals and many other foods.

The simple (fast) type of carbohydrate compounds are monosaccharides and disaccharides. Due to their simple molecular structure, they are easily digested, and the products of their metabolism quickly enter the bloodstream. This type is present, for example, in fruits, milk, and sweets.

Slow or long-lasting carbohydrates (complex) are polysaccharides that, due to their complex molecular structure, are broken down more slowly into digestive tract. This type is found in large quantities in grains and vegetables. You may think that fast carbs are bad and slow carbs are good. But everything is not so simple, so let’s look at why the body needs fast and complex carbohydrates.

Functions in the body

Before understanding which carbohydrate compounds you should consume, you need to understand how they are used and stored in the body. During the breakdown of these compounds and absorption into the blood, increase in sugar levels(glucose) in the blood. This leads to increased activity of the hormone insulin, which transforms blood glucose into energy for the muscles and into reserves in the liver.

What happens when your muscles and liver become clogged with carbohydrate processing products, and you continue to consume them? Any excess glucose not used by the body as an energy source will be stored as fat. The more insulin sensitive your muscles are, the more glucose will be used for energy rather than stored as fat. How to make your muscles more sensitive to insulin? The solution is regular physical exercise and eating slow carbohydrates instead of fast ones.

Slow vs. Fast: Glycemic Index

Many nutritionists do not like to use the adjectives “harmful” and “healthy” in relation to types of food. They note that there are no harmful or healthy products, and there are poorly or well-chosen diets. Typically carbohydrate compounds that contribute to rapid increase sugars are considered fast (that is, harmful). At the other end are slow carbohydrates (healthy), their consumption does not lead to a rapid increase in sugar levels, since they are gradually digested and absorbed.

The glycemic index was developed as a measure of the rate at which these compounds are converted into glucose. The index fluctuates in the range from 0 to 100. The higher the glycemic index, the faster foods are digested and increase sugar levels. Ensuring a smooth increase in sugar levels is important to minimize spikes in insulin levels, as they can lead to excessive development of hunger and interfere with the fight against obesity. In case of chronic high levels insulin in the blood observed with regular use fast carbohydrate compounds, insulin resistance and diabetes may develop.

Although the glycemic index is useful for diet planning, it is not perfect. For example, some types of ice cream, as well as pasta may have low glycemic index values ( about 30), but both contain a lot of calories with a minimum useful substances. A number of foods with a high glycemic index (for example, watermelon) are characterized by a high GI, but they rarely lead to a significant increase in sugar levels, that is, they have a low glycemic load. When combining fast carbohydrate compounds with fats, their digestion slows down, and the risk of increasing sugar levels is reduced.

Despite all the apparent complexity, the situation is not so confusing. If you eat whole, natural, and unprocessed carbohydrates, you can usually consider them healthy. An exception may be some especially sweet types natural products(honey, sweet berries and fruits in large quantities, etc.). If the products were prepared in a factory and are a technologically processed type of food, then they often contain fast carbohydrates. Examples include sugary drinks, white flour products and foods containing high fructose corn syrup, sweets.

Carbohydrates and exercise

It's good to eat slow carbohydrates a couple of hours before physical training for endurance. In this case, the food will have time to leave the stomach before the start of training, but will continue to be in the intestines, supplying the body with energy for several hours. On the other hand, fast carbohydrates (high GI foods) recommended for use after workouts for rapid restoration of glycogen reserves in muscles.

There are two points of view regarding the role of these substances in the fight against obesity:

Energy balance theory. According to this theory, consuming more calories than the body can burn results in an increase in body weight due to the formation of fat deposits. By consuming fewer calories than required, weight loss occurs by burning fat deposits. This theory is based on the law of thermodynamics, according to which energy cannot be created from nothing or destroyed. The takeaway from this theory is that you can eat as much of any carbohydrate as you want, as long as the total calorie content is no more than your daily energy needs. It is assumed that this will not increase fat mass. This theory is supported by most medical professionals.
Carbohydrate hypothesis. According to her, obesity is caused not by an excess of calories consumed, but by the nature of the carbohydrates eaten. Proponents of this hypothesis believe that the fight against excess weight can be achieved by reducing the amount of the fast type of these compounds in the diet.

It is possible that the truth lies somewhere in the middle. It is important not only to avoid excess calories in the diet, but also to consume in sufficient quantity proteins and healthy fats. Undoubtedly, the individual characteristics of each organism are of great importance: genetics, work characteristics endocrine system, intensity of physical activity.

Sporadic consumption of small amounts of sweets and confectionery Normally it should not lead to obesity. But the active consumption of fast carbohydrates in combination with a high-calorie diet and a lack of motor activity is fraught with obesity.

Recommended intake will depend on the individual, body size, height and level of physical activity. The more active you are, the more carbohydrates you can consume without the risk of obesity. Endurance athletes should consume up to up to 300–400 grams of these compounds per day to ensure energy balance. Minimum recommended daily norm carbohydrates is 130 g, wherein 55% from total number calories in the diet should come from the consumption of these compounds.

From a metabolic standpoint, carbohydrates carry only energy function. If you do not eat them at all, the body will obtain energy by breaking down stored fats, as well as by digesting proteins and fats from food. However, eliminating carbohydrates from the diet can lead to insufficient energy production in the body, shortness of breath, inability to concentrate, as well as a lack of several vitamins and minerals that are abundant in foods rich in slow-release compounds.

Research has also shown that eliminating slow carbohydrates from the diet does not contribute more intense loss of body fat, provided that total calorie intake remains unchanged. Why put yourself through such a test by excluding slow carbohydrates from your diet? When consuming these compounds, it is important to use common sense. Ideally, consume some fruit, a large number of vegetables (they have a lot nutrients, but few calories) and a certain number of signs (this number can be increased with intense physical activity).

Feelings from eating slow and fast types

Feelings from eating slow and fast carbohydrates vary significantly. Try observing how you feel after eating foods rich in these compounds. If within half an hour you feel a surge of energy, then these were fast (simple) carbohydrates. It is important to understand that this feeling often goes away with unpleasant consequences caused by a surge in insulin levels. If after eating you did not experience a sharp surge of energy, but the feeling of hunger does not return for a long time after such a meal, then you consumed slow carbohydrates. They allow you to provide the body with energy for a longer period, although the fast type of connections is sometimes useful for giving strength to the body in case of overload and the need for quick mobilization.

Slow carbohydrate foods

What are slow carbohydrates? Widespread sources of slow carbohydrates are many familiar foods.

Dairy

Low fat yogurt.
Skimmed milk.

Nuts and legumes

Almond.
Peanut.
Pumpkin seeds.
Sunflower seeds.
Walnuts.
Lentils.
Regular beans.
Split peas.
Soya beans.
Soy milk.

Bread and cereals

Bread varieties made from whole grains.
Pasta varieties made from whole grains.
Buckwheat.
Brown rice.
Barley and products made from it (for example, barley groats).
Oats and oat products (for example, oatmeal).
Sorghum.
Quinoa.
Corn.

Fruits and vegetables

It is important to understand that the sweeter a vegetable (for example, tomatoes, beets), fruit or berry tastes, the more fast carbohydrates it contains in addition to slow ones. Products containing slow carbohydrates may also contain significant amounts of fast carbohydrates.

Potatoes (this product should be consumed with caution as it may contribute to obesity due to great content starch).
Tomatoes.
Carrot.
Radish.
Beet.
Zucchini.
Spinach.
Apples.
Pears.
Plums.

Improving the carbohydrate composition of the diet

Now that we know that complex carbohydrates are not enemies, the following methods will be useful to increase their share in the diet:

It's good to start the day with oatmeal or porridge from other grains (oats, barley, buckwheat and others). It contains more slow carbohydrates than breakfast cereals (eg. cornflakes). By digesting grain cereals more slowly, the body avoids spikes in insulin and glucose levels and provides a more sustainable and long-lasting source of energy.
Whole grains should also be included in your lunch table and snacks.
It is beneficial to eat legumes and brown rice. Is rice a slow or fast carbohydrate? Brown rice contains more slow carbohydrates than white rice, which means it is healthier to consume.
If you want something sweet, it is better to satisfy this need with fresh fruits or berries, rather than with sweets and pastries.
Try to avoid products with high content starch, such as potatoes.
Don’t get carried away with bread, buy only varieties made from low-grade flour with the addition of rye flour, grains and bran.

The transition from fast to slow carbohydrates for weight loss should be smooth and gradual, so that you do not suddenly break your taste preferences and not cause unnecessary stress.

What are complex carbohydrates and a table with a list of the main foods containing complex carbohydrates. This will be discussed in this article, and we will also look at why complex carbohydrates are called that and how they differ from simple ones.

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Without carbohydrates functioning human body impossible. They are a source of energy for the functioning of muscles, the nervous system, internal organs. IN Lately Many power systems have appeared on the Internet with strict limitation carbohydrates for fast weight loss. And yet, we cannot do without these substances. Let's find out why.

Complex carbohydrates

Why are carbohydrates called complex? The molecules of such carbohydrates are longer, so when broken down they provide more energy than simple ones. At the same time, they are digested much slower and longer, without causing a sharp release of insulin. The feeling of fullness lasts much longer, and the person feels cheerful and energetic.

This group includes starch, glycogen, pectin, and fiber. The first is the most valuable in nutrition; approximately 80% of complex carbohydrates consumed come from starchy foods. Glycogen as such is synthesized in the body and does not come from food (it is found in small quantities in meat, liver, and mushrooms).

Pectin and fiber in the body are poorly digested and large nutritional value They do not, but they also play an important role. Being in the intestines, they create favorable conditions for the development normal microflora, contribute to its cleansing and normal digestion of food. They also help reduce the glycemic index of food. The list below will show the strategy for choosing dishes using rice as an example.

Table 2. Decrease in GI using rice as an example:

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Another important point: It is better to consume carbohydrates in the first half of the day, so it is preferable to eat dishes rich in them for breakfast or lunch. By evening it is better to switch to protein foods or skip dinner altogether.

Product table

This table does not provide the entire list of foods containing complex carbohydrates, but only those that are most beneficial for weight loss. For example, potatoes are complex carbohydrates, but you won’t be able to lose weight on them.

Product	Squirrels	Fats	Carbohydrates	Calories
Buckwheat	12,6	3,3	62	328
Hercules (oatmeal)	11	6,2	50	300
Brown rice	6,3	4,4	65,1	331
White rice*	7,5	2,6	56	277
Pearl barley	9,3	1,1	66,5	313
Beans	21	2	46,6	288
Peas	20,5	2	48,6	294
Rye bread*	6,8	1,3	40,7	201
Bran bread*
Durum wheat pasta	10,7	1,3	68,4	328
Bran	15	3,8	53,8	309
Broccoli	4,4	0,9	1,8	32,9
Spinach	2,9	0,3	2	22,3

Carbohydrates are complex organic compounds vital for the functioning of the body. They are involved in the construction of joint and muscle cells, the synthesis of enzymes, organic acids, hormones, and are responsible for blood pressure and digestion. However, their most important function is to provide correct exchange substances. As a result of this exchange, energy is released that is used by the body for life. Below you will find information about which foods contain carbohydrates; complex and simple carbohydrates are described there. The tables are divided into fast and slow and you can easily select products for your diet.

The class of carbohydrates has many representatives contained in a variety of different products. Carbohydrates are bread, sugar, fruits, vegetables, carbonated and alcoholic drinks. Not all of them are equally beneficial for the body! What is the reason for the fact that love for sweets, bread and soda leads to the appearance of fatty deposits, and broccoli, grapefruit and pearl barley saturate the body with energy without “ side effects"? Which foods contain “good” carbohydrates, and which ones should you avoid?

To understand all the intricacies of the world of carbohydrates, it is important to classify them correctly. Being organic substances, carbohydrates are capable of building up into very large molecules. The larger the molecule of a substance, the longer it takes to break down into simple components as a result of metabolism, the more evenly the energy is released. Depending on the rate of breakdown, carbohydrates are classified into:

Simple or easily digestible, having no more than 12 carbohydrate atoms per molecule (glucose, galactose, fructose, arabinose, sucrose, maltose, lactose). They are easily broken down, quickly enter the blood and immediately increase the level of glucose in it. Glucose not used to release energy is “neutralized” by a special hormone insulin, which is also responsible for the accumulation of fat reserves in the body.
Complex foods (starch, fiber, pectins, glycogen) have a breakdown period of several hours, and the blood glucose level increases gradually.

Most of the carbohydrates entering the body should belong to the group of complex carbohydrates. Simple carbohydrates are irreplaceable when you need to quickly restore strength, for example, after active physical or mental stress. In other cases, sharp fluctuations in blood glucose levels are harmful to the functioning of the heart, muscles, and contribute to the accumulation of fat reserves.

The most prominent representatives simple carbohydrates are cakes, pastries, white bread, croutons, pies, buns, potato chips. Among complex carbohydrates, one cannot help but highlight fresh herbs (parsley, lettuce, basil), all varieties of cabbage, citrus fruits, fiber, and currants.

For practical convenience of applying knowledge about simple and complex carbohydrates, scientists have introduced the concept of “glycemic index”.

Glycemic index

The glycemic index (GI) is a special indicator that reflects the effect of the food eaten on changes in blood sugar levels. The GI of glucose is taken to be 100; all other foods rich in carbohydrates are assigned their own glycemic index, which is compared with the GI of glucose and reflects the rate of breakdown and absorption of carbohydrates by the body.

The concept of "glycemic index" was introduced in the 80s. 20th century as a result of unique scientific research. The purpose of this experiment was to create a list of foods that are ideal for diabetics, because it is especially important for them to control their blood glucose levels.

Today, almost all food products are rated in terms of the glycemic index, so it is not difficult for ordinary people to build their carbohydrate diet. Products with a high glycemic level (over 70) are simple carbohydrates, while those with a low GI are complex carbohydrates. The lower the GI, the slower the breakdown of carbohydrates, the better they perform their functions without health complications and the more they should be included in your diet.

Foods containing slow carbohydrates

Product	Glycemic index

Soy flour	15	21
Barley porridge	22	22
Cellulose	30	14
Durum wheat pasta	50	27
Barley porridge	50	20
Buckwheat	50	29
Dumplings, dumplings with curd filling	60	37
Oatmeal	66	9
Rye-wheat bread	65	42
Millet porridge	69	26
Pancakes	69	34
Vegetables, greens
Parsley, basil	5	8
Leaf salad	10	2
Tomato	10	4
Raw onions	10	10
Broccoli, fresh cabbage	10	4
Pepper	10-15	5,5
Dill	15	4
Spinach	15	2
Leek	15	6,5
Asparagus	15	3
Radish	15	3
Brussels sprouts	15	6
cucumbers	20	2
Olives	15	9
Fruits, berries
Black currant	15	7
Lemon	20	3
Apricots	20	9
Grapefruit	22	6,5
Plums	22	10
Cherry	22	10
Cherries	22	11
Strawberries	25	6
Cherry plum	25	6
Blackberry	25	4
Apples, peaches	30	10
Sea buckthorn	30	5
Red Ribes	30	7
Strawberry	32	6
Pears	34	9
Oranges	35	8
Tangerines	40	8
Grape	40	16
Gooseberry	40	9
Cranberry	45	4
Persimmon	55	13
Bananas	60	21
A pineapple	66	12
Dried fruits
Prunes	25	60
Dried apricots	30	55
Figs	35	58
Raisin	65	66
Legumes
Lentils	25	20
Green pea	40	13
Seeds, nuts
Sunflower seeds	8
Almond	15	11
Walnuts	15	12
Cashews, hazelnuts, peanuts	15	15

Products containing fast carbohydrates

Product	Glycemic index	Amount of carbohydrates per 100 g of product
Cereals and flour products
Crackers	74	72
Crackers, muesli	80	67
Waffles	80	62
Bread made from premium flour	80	49
Cornflakes	85	80
Premium pasta	85	70
Buns	85-95	55-59
Cakes, cookies, loaf, bagels, croutons	90-100	57-70
Vegetables, greens
Boiled corn	70	23
Baked pumpkin	75	4
Potato chips	85	50
Mashed potatoes	90	14
Fried potatoes, fries	95	22
Fruits, berries
Watermelon	72	9
Dried fruits
Dates	70	69

Simple and complex carbohydrates

To build an individual nutrition plan with a proper balance of carbohydrates, you should consider the following:

The higher physical activity a person, the more energy he needs, and, consequently, the amount of carbohydrates supplied with food. So, for people leading a sedentary lifestyle, 250–300 g of carbohydrates per day is enough, for those who enjoy an active lifestyle – 400–500 g, athletes need to consume about 500–600 g of carbohydrates per day.
It is important to balance the intake of simple and complex carbohydrates, this also depends on your lifestyle. Thus, experts recommend that the average person consume complex carbohydrates in the amount of 65% of the average daily carbohydrate requirement. At sedentary Slow carbohydrates should be consumed at least 75-80% of the daily requirement. During active physical activity, there is no need to increase the consumption of simple carbohydrates - it is important to choose the right time for their consumption.
The ideal time to consume simple carbohydrates is quick help body - 3-4 hours after training and 2-3 hours before the start of stress bursts (competitions, important negotiations) or mental stress (training, exams).
When creating a menu, pay attention to the quantitative indicator of the glycemic index; parsley (GI = 5) and pineapple (GI = 66) are in the same table of slow carbohydrates, but it is obvious what you should be careful with.
Do not overuse nuts and seeds - they have a low GI, but are high in fat.

The ambiguity of the behavior of carbohydrates - confirmation famous saying"everything is good in moderation". On the one hand, without carbohydrates the body will not have energy for life, on the other hand, excess glucose leads to problems with blood pressure and obesity. Proper carbohydrate nutrition is a balance between complex and simple carbohydrates consumed. Make your menu correctly, this is the key to a healthy body!

The main source of energy for humans is carbohydrates. Their deficiency leads to fatigue, deterioration of health, loss of strength. However, many people use simple carbohydrates to quickly fill them up, which become main reason excess weight. An integral part of healthy eating- This . They are absorbed for a long time, generating energy for the body for a long time. Let's figure out what foods contain complex carbohydrates.

What are complex carbohydrates?

The building blocks of the human body are carbohydrates. They supply energy to the nervous system, brain and vital organs, supporting normal level glycogen. Without their participation, enzymes, amino and nucleic acids. In turn, carbohydrates are divided into monosaccharides (simple) and polysaccharides (complex). So that the body for a long time pleased us with its performance, it is important to dose them correctly.

When to use it is difficult digestible foods? Taking fast carbohydrates is useful when there is a lot of energy expenditure, for example, after a strength workout. To gain weight, it is also recommended to eat foods with a high glycemic index. In all other cases, nutritionists recommend introducing complex carbohydrates into the diet, which are better absorbed by the body, ensuring a feeling of fullness for a long time.

Types of complex carbohydrates

Slow carbohydrates do not accumulate in the fat layer, do not cause insulin spikes and are poorly soluble in water, so the body retains them for a long time. They are broken down (hydrolyzed) into simple carbohydrates, so their absorption by the body takes a long time. Slow carbohydrates have different glycemic index and different nutritional value. What are complex carbohydrates? Let's consider all types separately.

Starch. Low-calorie substance with high energy value. Even if you consume a lot of starch, you will not encounter a problem extra pounds. It quickly fills the stomach, creating a feeling of fullness for a long time. Starch – excellent prophylactic against oncology, normalizes metabolism, regulates sugar levels, improves immunity. The highest concentration of starch is found in following products: brown (brown) rice, buckwheat, oatmeal, pasta, Rye bread, potatoes, lentils, soybeans, peas.
Glycogen. This type of slow carbohydrate is a chain of glucose molecules. When for some reason its level begins to fall, glycogen helps maintain normal indicators. In addition, the carbohydrate glycogen restores muscle mass, which is important for athletes who are constantly exposed to heavy loads muscles. In food, glycogen is present in small quantities. You can replenish its reserves by eating: fish, liver, beef heart, red meat.
Cellulose. Represents plant fiber of coarse origin, which is very important for the normal functioning of the intestines. Most fiber is found in whole grains that are not cooked or mechanically processed. When consuming it, it is very easy to control the feeling of hunger, because coarse fibers provide a feeling of satiety for a long time. Large fiber absorbs ballast and toxic substances of the lower intestine formed during the digestion of food. Small fibers optimize the activity of the stomach, spleen, and pancreas, improving the quality of food digestion. Products containing fiber: nuts (almonds, peanuts, hazelnuts), whole grain cereals (unprocessed), greens and fresh vegetables, fruits with seeds (pomegranate, kiwi, apples, grapes), legumes.
Pectins. They play the role of adsorbents. Pectin fibers turn into a colloidal mass of viscous consistency after dissolving in water. They absorb carcinogens, toxins, heavy metals. Pectins normalize the functioning of the gastrointestinal tract and free the intestines from toxins. These are adhesives that are formed from galacturonic acid residues. Being structural element, pectins are present in root vegetables, algae, some vegetables and fruits: black currants, carrots, cranberries, beets, cabbage, gooseberries, cherries, cucumbers, potatoes, eggplants, watermelons, melons and others.

Where are complex carbohydrates found - list of foods

Basics proper nutrition suggest the consumption of complex carbohydrates for breakfast and lunch, as they are better absorbed in the first half of the day. If you need to lose weight, consume more fiber, which is not digested at all and therefore does not turn into fat, but quickly fills you up. To gain body weight while eating, you need to pay more attention to the level of starch and glycogen in foods. Introducing more detailed information, where complex carbohydrates are synthesized.

Vegetables and fruits

This is the most important element healthy eating. Almost all vegetables and fruits contain complex compounds, but in order to preserve maximum amount useful properties It is important to eat them raw or lightly cooked. Vegetables and fruits past heat treatment, lose a lot of vitamins, fruit acids, pectin substances. List of fruits and vegetables rich in complex carbohydrates: tomatoes, green bean, zucchini, Bell pepper, cabbage, raspberries, pomegranate, cherry.

Porridge

Prepared using whole grain cereals, porridges should definitely be part of daily diet. Best for good nutrition will be oats, bulgur, wheat, buckwheat. It is better to avoid white rice and semolina due to... high calorie content and minimal fiber content. Derivatives from whole grain classic cereals: oat or buckwheat flakes, muesli.

Greenery

Nutritionists recommend including it in your menu every day. vegetable salads with fresh herbs. It enriches the body with essential essential oils, minerals, acids, vitamins. Greens normalize functioning excretory system, activates the secretion of digestive glands. The most healthy greens with a high content of complex carbohydrates include: lettuce, spinach, and lettuce.

Dairy

All dairy products consist almost entirely of simple carbohydrates, because they contain lactose. But you shouldn’t completely give up dairy foods, because some types contain slow carbohydrates. These include: natural yogurt, low-fat kefir, skim cheese. Dairy products also contain many vitamins, large amounts of phosphorus and calcium, without which it is impossible normal functioning body.

Beverages

Complex carbohydrates are not only found in solid foods. Their sources are freshly squeezed vegetable and fruit juices. The most large cluster Slow carbohydrates are found in tomato, carrot, orange, apple, and pineapple juice. In addition to them, freshly squeezed juices provide powerful support to the immune system, especially during cold seasons.

Legumes and grains

Complex carbohydrates are found in whole grains and legumes. Barley and cereals, pasta made from whole grains, wholemeal bread. If you need to get a lot of fiber, replace it with whole grains. As for legumes, to maintain the required carbohydrate balance during a diet or fast, eat more peas, lentils, chickpeas, and beans.

Table of complex carbohydrate content in food

For supporting feeling normal A person's daily intake of carbohydrates should be 4-5 grams per kilogram of weight. For people involved in professional sports or heavy physical labor, it is advisable to consume up to 8 grams of carbohydrates per kilogram of body weight daily. We suggest finding out in the table of complex carbohydrates their content in different food products in order to calculate how much you need to consume per day.

Complex carbohydrates for weight loss

Nutritionists, when calculating an individual diet, always proceed from correct ratio BJU (proteins, fats, carbohydrates). Unfortunately, many people, when losing weight, completely refuse to consume carbohydrates, not knowing what they are for. This is incorrect, since the lack of complex carbohydrates can lead to weakening immune system and, as a rule, to the occurrence of a number of diseases.

Complex compounds during weight loss are beneficial for normal operation intestines, since fiber improves peristalsis and nourishes beneficial microflora. These are required components sports nutrition, because they contribute to the recruitment muscle mass. What are these products? In recipes for weight loss, include durum pasta, lentils, and oatmeal.

The list of foods needed for energy while drying the body also contains prunes, dried apricots, eggs, fish, and meat. The list of breakfast dishes should include difficult-to-digest carbohydrates: millet porridge, raisins, nuts, honey. Instead of sweets, it is advisable to eat dried fruits, fruits and berries in small portions in the morning and evening.