Slow carbohydrates. Complex carbohydrates - products

Carbohydrates are the main source of energy for the human body and are found mainly in foods of plant origin.

The calorie content of foods containing large amounts of carbohydrates is quite high - 1 g of carbohydrates contains 4 kcal. The average carbohydrate intake is 4 g per 1 kg of body weight per day.

All carbohydrates contained in food products are divided into

fast (simple) – with a high glycemic index; slow (complex) – with a low glycemic index.

A person who spends a lot of energy every day (athlete, manual worker) will consume more than 4 g of carbohydrates per 1 kg of weight. On the contrary, those who are losing weight need to reduce the norm to about 2 g/kg (depending on height, weight, physical activity).

What types of carbohydrates are there?

Simple carbohydrates

Quick (or simple)– carbohydrates quickly enter the bloodstream and are immediately used as energy; they are also called easily digestible. They sharply raise blood sugar levels.

Fast carbohydrates are found in all food products to which sugar is added:

confectionery shops (sweets, cakes, cookies, milk chocolate);

baked goods (cookies, white bread, rolls, pies, muffins; including white bread);

vegetables with a sweetish taste (potatoes, beets, turnips, pumpkin);

fruits (bananas, grapes, peaches, apricots, watermelons, melons, cherries, etc.);

dried fruits (they are often treated with sugar syrup; dried apricots, dates, raisins);

fruit juices (both with added sugar and natural);

drinks (soda, compotes, sweet tea, alcohol);

ice cream, jam, honey;

pasta that cooks in less than 8 minutes (that is, from soft wheat varieties);

white milled rice

This list is quite long, but the principle behind it is the same - if there is sweetness in the food, it contains simple carbohydrates.

Simple carbohydrates have a high glycemic index (GI).

Glycemic index shows the degree of initial increase in blood sugar when eating. In response to a spike in sugar, the body releases a hormone - insulin, which transports glucose into the blood. The more sugar, the higher the release of insulin.

If you abuse foods with a high GI for a long time, you will develop a constant feeling of hunger and, as a result, weight will increase. The mechanism is like this:

The body gets used to high insulin production and there will be a lot of it, even when a person eats food with a low glycemic index. Insulin quickly transfers sugar from the blood and the feeling of hunger immediately appears again (since there is no glucose in the blood available to obtain energy for current consumption As a result, a person begins to consume more food than necessary, which leads to weight gain if daily calorie expenditure (due to physical activity) has not increased.

If you need energy “here and now”, fast carbohydrates with a high GI are necessary - they will be spent on the current needs of the body and will not have time to go into fat reserves.

At the same time, give preference to fruits and chocolate with a high cocoa content (more than 60%), rather than high-calorie sweets and baked goods (which are best avoided completely).

To prevent these foods from being stored as fat, it is better to eat them in small portions in the first half of the day.

Another option is to provide after eating such food physical activity to burn acquired calories.

If you are on a strict diet and aiming to lose weight, fast carbohydrates completely excluded from the diet.

Of course, such an exception cannot become the norm. We need sugar as a source of energy and mental activity. It is much more rational to follow the principles of a balanced diet and be reasonably attentive to what and when we eat.

Slow (or complex, complex)- are broken down in the body much more slowly, and during the day they are gradually spent on active physical activity, and are not immediately converted into fats. Another benefit of slow carbohydrates is that they do not increase blood sugar levels. They can be consumed by those suffering from diabetes.

Slow carbohydrates are found in:

unprocessed cereals (brown rice, buckwheat, legumes, non-instant rolled oats!);

whole grain bread;

durum wheat pasta;

foods containing high amounts of fiber

Complex carbohydrates have a low glycemic index and do not provoke high insulin secretion. Sugar enters the blood gradually and provides the body with energy longer than simple carbohydrates. Thus, a person does not feel hungry for a long time and does not consume more food than necessary.

Use slow carbohydrates when you need to satisfy your hunger for a long time, but at the same time physical activity will be at an average level - for breakfast (along with simple carbohydrates, which will immediately fill the energy deficit after sleep), lunch and dinner.

We will arrange the list of slow carbohydrates in the order of meals (from breakfast to dinner).

So, what should a person who prefers a healthy diet and an active lifestyle eat:

1. Cereals. You can eat any porridge in the morning, except semolina and rice. Buckwheat, oatmeal and pearl barley are especially useful.

2. Whole grain bread. In the first half of the day, you can easily afford to have a snack with a small piece of wholemeal bread.

3. Durum pasta. It is also better to consume no later than lunch. For those trying to lose weight - without adding any sauces. If the packaging of pasta says that it takes more than 8 minutes to cook, then it is made from durum wheat.

4. Unsweetened vegetables and fruits. You can easily snack on them throughout the day without damaging your figure (cabbage, zucchini, peppers, tomatoes, cucumbers, grapefruits, kiwis, green apples, avocados).

6. Legumes. They contain a large amount of protein, so they can be used as a side dish for dinner (beans, lentils, beans, soy).

Add proteins (meat, fish) and healthy fats (olive oil) to the right carbohydrates, and you have a balanced diet.

At the same time, we in no way encourage you to give up the little dessert joys once and for all. A small piece of cake in bad weather will only lift your spirits if the rest of the time you prefer healthy foods, use gentle cooking methods, move a lot and think positively.

To be active, the human body must receive a daily amount of energy. Without this, he will not be able to perform even the simplest tasks, and this guarantees health problems and deterioration in overall well-being. Carbohydrates are the suppliers of the same energy, indispensable for the normal operation of all systems.

Why are carbohydrates needed? What threatens their excess and lack, what are they like, what applies to carbohydrates and what products contain them? All these issues will be discussed in the article.

Consuming at least the minimum daily intake of carbohydrates is important primarily because these substances are the main energy source of the body. This is a primary, but far from their only function. In addition to providing energy, carbohydrates perform the following tasks:

Participate in the formation of natural immunity and the fight against infectious diseases
They are a component of cell membranes
They take part in the work of the digestive tract, contribute to the timely removal of toxins from the body
They play an important role in the synthesis of nucleic acids, fats, in particular cholesterol, and other organic compounds
Used in the food and medical industries

It is impossible to neglect carbohydrate-containing foods, especially for people whose lifestyle requires constant movement and high energy expenditure. In case of carbohydrate deficiency in the human body, disturbances will inevitably arise and unpleasant symptoms will appear, namely:

Chronic fatigue, apathy. Not receiving enough energy from incoming carbohydrates, the body begins to replenish its reserves with the help of other compounds - proteins and lipids. This is a costly process, so even with a normal rhythm of life a person will feel tired. Attention and concentration fall, memory problems arise.
Weight instability. If there is a lack of carbohydrates, weight will initially decrease due to water loss, but not for long. When the blood sugar level rises, the hormone insulin begins to work, which is also responsible for the accumulation of lipid reserves in the body. Thus, the extra pounds will return again.
Prostration. The reason, again, is a lack of energy. A person experiencing a carbohydrate deficiency will be constantly tired, no matter how much time he spends on sleep and rest.
Headache. This happens due to lack of sugar in the blood. When the body uses up all its glucose reserves, fats are used, and this process is often accompanied by weakness and dizziness.
Problems with stool. With a lack of fiber, the functioning of the gastrointestinal tract is disrupted, causing constipation and abdominal pain.

But you shouldn’t greatly exceed the norm - it’s not always safe. Due to an excess of carbohydrates, the following may occur:

Hyperactivity
Problems concentrating
Trembling in the body

All these symptoms are caused by excess sugar. In addition, in case of excessive consumption of carbohydrates, a person will experience rapid weight gain - insulin, which fights excess incoming glucose, will convert it into fat.

Carbohydrate needs

The average daily intake of carbohydrates depends on many factors - a person’s lifestyle, his age, weight, and external conditions. The optimal option is considered to be 300-450g per day. A person of working age needs to consume about 50g of simple carbohydrates and 300-400g of complex carbohydrates daily.

Children need carbohydrates the most. A growing body requires more energy, so it is important to ensure that the child’s diet has enough of these substances.

The minimum daily carbohydrate intake is 100g. If this rule is not followed, serious problems begin in the functioning of the body.

What are there

Carbohydrates are classified into two categories, namely simple and complex.

Simple carbohydrates. They are classified as monosaccharides and disaccharides; This group includes the well-known sucrose and fructose. The structure of simple carbohydrates is simple, which is why they got their name. They quickly break down in the body and instantly enter the blood, saturating it with energy. Simple carbohydrates include:

Sucrose . Beet sugar, which can be hydrolyzed into fructose and glucose under the influence of acid or enzyme. Sucrose is found in all plants, especially in sugar cane and beets. Its most common and accessible source is ordinary sugar.
Fructose. Fruit sugar is found in free form in some fruits and bees' honey. Fructose is involved in the process of metabolism and carbohydrate synthesis.
Glucose. Grape sugar is necessary to supply living cells with energy. Glucose is often used in confectionery production and is found in ripe fruits, berries, and grape juice.
Maltose . Malt sugar is broken down to form two molecules of glucose. Easily absorbed by the body, it can be found in large quantities in sprouted grains.

Complex carbohydrates. They consist of monosaccharides and have a more complex structure than simple carbohydrates. Once in the body, they are broken down and absorbed more slowly, so the level of glucose in the blood rises gradually. Complex carbohydrates maintain body tone and normalize the gastrointestinal tract, and also give a feeling of fullness for a long time. Among them are:

Starch. It is formed in plants and is low in calories. Stimulates the body's metabolic processes, controls blood sugar levels, and has a positive effect on the immune system. Especially in some cereals and potatoes.
Cellulose. It is a coarse fiber found in vegetables, fruits, and legumes. Improves intestinal function, but is poorly absorbed and is almost completely eliminated from the body.
Glycogen. This is a reserve carbohydrate for animals and humans. Saturates the blood with glucose, necessary for building muscles. A lot of starch is found in mushrooms, yeast and sweet corn.
Pectins. They help the body get rid of poisons and toxic substances, bind and remove excess cholesterol formed in the liver. They are found in large quantities in apples and are practically not digested by the intestines.

How are they absorbed?

During the oxidation process, carbohydrates are broken down and processed into glucose. Sugar is released into the blood, and its amount depends on the volume and quality of carbohydrate-containing food eaten. The simpler the carbohydrate, the more sugar will enter the body during its breakdown.

Increased sugar content provokes the production of the hormone insulin. It distributes energy between cells, and its excess is stored by the body in the liver. After consuming carbohydrates, your sugar levels will drop and return to normal within a few hours.

Based on the degree of digestibility, carbohydrates are divided into three groups:

Quickly digestible
Slowly digestible
Indigestible

Plant carbohydrates can also be divided into categories:

Digestible
Indigestible

The latter include starch, cellulose and pectins. Only starch supplies energy; the action of pectin and cellulose is aimed at removing waste and toxins from the body.

What carbohydrates are best to eat?

It is important to know which foods are proteins and fats and which are carbohydrates so that foods with the right ingredients make up your diet and provide a healthy diet.

Both complex and simple carbohydrates are important in their own way. Simple representatives are recommended when you need to quickly restore strength after heavy physical activity - for example, training. An instant release of sugar into the blood will give the body the necessary energy. Foods rich in monosaccharides and disaccharides, such as honey or chocolate, are best.

Complex carbohydrates are suitable if the work takes a long period of time. They will be digested more slowly and will leave you feeling full for several hours.

When losing weight, it would be better to limit yourself to only complex carbohydrates - a lot of sugar in the body will prevent you from losing excess weight. And it is worth remembering that large quantities of simple carbohydrates are dangerous and can cause harm to the body.

Foods containing carbohydrates

This macronutrient is found in a wide variety of foods. But not all of them are equally useful, so it is important to be able to classify foods rich in carbohydrates in order to eat properly. Complex carbohydrates in the diet should be six to seven times more than simple ones.

Simple carbohydrates contain:

Confectionery
Alcoholic drinks
Sweet carbonated and non-carbonated drinks
Sugar
Chocolate
Jams, marmalade
Glucose syrups
Bakery products
Sweet canned food
Dried fruits
Almost any fast food
Ice cream
Compotes
Compotes
Pumpkin
Sugar beet
Muesli
Almost all types of fruits
Almost all types of berries

Products containing complex carbohydrates include:

Recently, the world has become obsessed with low-carb diets, declaring almost a third world war on all carbohydrate products. Fitness trainer, fashion model Heidi Klum is on the blacklist. Not to mention cereals.

I am not so categorical and believe that carbohydrates are necessary even during weight loss. All that is needed to peacefully coexist with these nutrients is knowledge of which carbohydrates are “good” and which are “bad” and how much to consume.

There are two types of carbohydrates – “simple” and “complex”. Their type depends on the speed of digestion and absorption into the blood; accordingly, “simple” carbohydrates are digested quickly, and “complex” carbohydrates are digested slowly.

Complex carbohydrates - filling and healthy

Complex carbohydrates are made up of long molecular chains, making it difficult for the digestive system to break them down into glucose. Complex carbohydrates are digested slowly, without increasing blood sugar levels, providing us with energy and a feeling of fullness for 3-4 hours. Complex carbohydrates are starch, glycogen, pectin and fiber. Starch and glycogen are sources of energy, and pectin and fiber are dietary fiber.

Sources of complex carbohydrates include unprocessed grains, vegetables, and wholemeal bread. These are the foods that should be present in your diet: for breakfast - porridge, for lunch - salad and cereal (buckwheat, quinoa, brown rice) or vegetable side dish, for dinner - stewed or baked vegetables. Without forgetting the component.

There are foods with high and low carbohydrate content, for example, vegetables (except potatoes, carrots) have few of them. But potatoes, pasta, and cereals contain a lot of carbohydrates (from 20 g per 100 g of the finished product) and they are used as a complete side dish or even a main dish. You can eat about 50 g of bread, 150 g of potatoes or ready-made pasta, about the same amount of ready-made porridge and 400-500 g of fruits and vegetables per day.

Fiber and pectin are also complex carbohydrates, but their peculiarity is that the body does not absorb them, but eliminates them naturally. This does not mean that they are useless; on the contrary, you need them for proper digestion and maintaining normal intestinal microflora. Fiber is a kind of “brush” that helps remove all unnecessary and undigested food debris. Fiber also slows down the absorption of carbohydrates, preventing blood sugar levels from rising sharply, which allows you to stay full longer.

Where can I get it? Fiber can be found in unprocessed cereals, whole grains, cereals and breads, vegetables and fruits. There is especially a lot of fiber in cabbage, carrots, beets, greens, apples, pears, kiwi, berries, etc. There is a lot of pectin in apples, pears, citrus fruits and some other vegetables and fruits. These products should definitely be on your plate every day.

You need about 20-25 g of fiber per day. A serving of oatmeal contains approximately 5-7 g of fiber, 1 apple contains about 4 g. Fiber can be purchased separately in powder form or in pharmacies and supermarkets. If you don't eat enough vegetables and fruits, you can enrich your diet with fiber by adding it to your dishes or simply eating it separately, not forgetting to drink liquid.

Oh yes, now about potatoes and pasta, these two products are a point of contention among many people who are losing weight. Potatoes are high in starch and pasta is made from flour, but how they behave in your body depends on how they are prepared and served.

For example, a jacket potato, which you peel and serve with fresh vegetables, will not harm your figure, which cannot be said about fried potatoes or mashed potatoes (I’m silent about chips, they should not be in a healthy diet at all). It’s the same story with pasta - you should undercook it slightly and buy only those pasta products that say “made from durum wheat.” Adding butter or fatty cutlets will not make them healthier. If you want to combine pasta with protein products, then choose lean meat or fish, low-fat cheese, and cottage cheese.

What are simple carbohydrates?

The name speaks for itself - the body requires practically no effort and time to digest simple carbohydrates, they are partially digested in your mouth - when interacting with saliva, and are absorbed literally within an hour, after which you will most likely want supplements. Simple carbohydrates include all natural sugars - fructose, glucose, lactose, maltose and sucrose. You can find them in sweets, products made from white refined flour, fruits and some vegetables, milk and dairy products.

An example of simple carbohydrates is Napoleon cake. Sweet white dough + sweet milk cream - there is nothing worse for your figure if you want to lose weight.

It’s really easy to gain weight from simple carbohydrates, because they can turn into fats if consumed in excess, and they also increase appetite. You ate cakes, and a lot of sweet and starchy foods entered your body.
To process all this “wealth” and reduce blood sugar levels to normal, the hormone insulin is released. It helps simple carbohydrates to be digested as quickly as possible - some of them go into glycogen (these are carbohydrate reserves in the liver and muscles), and some into fat!

After the insulin has finished its work, the blood sugar level drops and - hello again, appetite or even hunger! Why did you want to eat 1.5 hours after the cake, because it was so high in calories? It’s simple - the brain sends a signal that you need to eat when your blood sugar level drops, and you just experienced a sharp fluctuation in blood sugar - first a rise, and then a decrease.

For this reason, after a hearty feast in the morning, sometimes we wake up terribly hungry. And also, sweets and starchy foods form a strong addiction, so giving them up will require serious willpower.

Is it possible or not to have fruit?

Special conversation about fruits. Fruits and dried fruits contain simple carbohydrates. Their quantity is less than in flour and sweet, but still quite high. But you can and even need to eat them, since in addition to simple carbohydrates, fruits contain a lot of complex, healthy fiber, which, as we remember from the beginning of the article, slows down the absorption of carbohydrates. In addition, fruits contain vitamins and minerals, which would be a mistake to refuse. Just to lose weight, fruits should be consumed in moderation - about 200 g of fruit or 50 g of dried fruits per day.

In general, you should not think that simple carbohydrates are an absolute evil. They only promote weight gain if you exceed the recommended amount. A few sweet fruits, dried fruits, a piece of white bread or even 1-2 candies will not do any harm. The main thing is to know when to stop!

Just try not to let sweets accompany you all the time. Believe me, the waiter every time offers to order dessert at the end of the meal, not because it is right or as it should be according to etiquette. The restaurant just needs to sell as much as possible. But you need to think about yourself, right? Skip dessert altogether or replace it with fruit salad. Stop snacking on cookies and chips at work. Potatoes are best consumed in their skins; choose porridges and baked goods made from whole grains. It is better not to add sugar to tea, and consume sweet fruits (persimmons, grapes) in moderation.

What is the glycemic index?

The glycemic index is an indicator of how quickly carbohydrates from a particular product are absorbed into the blood. There are entire tables where all the products and their glycemic index are indicated. They are very easy to use - the higher the index, the more undesirable the product and vice versa. This table is useful for diabetics, as well as for those losing weight.

Low-fat dairy products without sugar, non-starchy vegetables - low GI foods can be eaten as much as possible.

Cereals, bread, potatoes, beets, carrots - consume in moderation.

And sweets, baked goods, fried potatoes - as rarely as possible.

Maintain the ratio of “complex” and “simple” carbohydrates - 90% should be “complex”, and 10% should be “simple”, then you will not gain weight. You need approximately 250-300g of carbohydrates per day. Add fruit or honey to porridge, oil - no more than 10 g, eat 1-2 fruits and two servings of vegetables a day. And remember that people get better not from bread and pasta, but from butter spread on them, fatty sauce added to the pasta and fatty meat. The only thing worse than simple carbohydrates are simple carbohydrates with fat. I’ll tell you more about this in one of the following materials.

Proper nutrition is the foundation of good health.

A varied diet is necessary to restore the body, maintain protective forces. It is a common misconception that carbohydrates are the main cause of weight problems.

However, statistics indicate disappointing consequences associated with giving up carbohydrates, the specific features of which doctors strongly recommend studying before creating an individual diet.

Complex carbohydrates are an essential component of a healthy lifestyle. A list of products (table) for weight loss is necessary for compiling an individual menu.

Complex carbohydrates are represented by many monosaccharides that are absorbed gradually. This allows the body to extract energy from food for a long time.

Types of carbohydrates

Carbohydrates are classified as follows: simple and complex. Comparison will allow you to make an informed choice in favor of difficult ones to maintain an excellent figure without compromising your health.

“Good” and “bad” carbohydrates for weight loss

Simple carbohydrates are easily digestible, but at the same time the level of glucose in the blood rises rapidly. After eating foods containing them, a feeling of hunger quickly arises. Insulin has a destructive effect on blood vessels.

Frequent or excessive consumption of simple carbohydrates in large quantities has a negative impact on well-being, which will inevitably lead to the development of chronic diseases.

It is healthier to eat complex carbohydrates. A list of products (table) for weight loss will help you create original dishes. They are absorbed slowly and charge the body with energy for a long time.

The main advantage is high nutritional value with low sugar content.

After eating food for a long period, there is no feeling of hunger - this is important for the emotional state: nervous breakdowns, irritability, and depression are excluded. Complex carbohydrates have been given the status of healthy carbohydrates, their safety has been confirmed by research.

Groups of complex carbohydrates

Experts focus on the types of fast carbohydrates that should be present on the menu of representatives of various age categories.

These essential carbohydrates include:

cellulose;
starch;
glycogen.

Fiber is a favorite among healthy lifestyle fans because it stimulates the digestive organs, but is not digested by the body. Effective in preventing heart disease, diabetes, cancer. Fiber cleanses the body of toxins, is indispensable for maintaining normal cholesterol levels.

Starch is a unique substance: despite its low calorie content, its energy value is quite high. The advantage of consuming starch is that there are no restrictions: while enjoying your favorite dish, you do not risk gaining extra pounds.

A list of products for weight loss is used in order to make changes to the menu, if necessary, bring the weight back to normal, increase efficiency. Products are distributed according to their usefulness.

A feeling of satiety occurs instantly after consuming starch, which has a positive effect on the body. Products containing starch are prescribed to prevent cancer, to strengthen the immune system, and to lower blood sugar.

Starch instantly dissolves in hot water, so it is a mandatory component of the menu of professional athletes: it helps to withstand significant stress and maintain a normal emotional state.

Glycogen saturates the body with glucose and prevents its decrease. This type of complex carbohydrates is an ambulance, preventing a decrease in glucose levels due to excessive physical activity. Glycogen is indispensable in the conditions of the rapid pace of life, it helps to combine career, sports, personal life.

A list of products (table) for weight loss is used in order to make changes to the menu, if necessary, bring the weight back to normal, increase efficiency. Complex carbohydrates are a source of energy.

Products containing starch:

pasta;
porridge;
bread;
cereals;
potato;
beans.

Starch is the best option for the menu of people with problems of the digestive organs: discomfort in the abdominal area will not affect their usual lifestyle.

Rich in fiber:

For safe weight loss, consume complex carbohydrates, especially fiber. Use seasonal weight loss foods from a list or table.

Complex carbohydrates for ideal shapes

Feeling hungry is a common cause of nervous disorders: the desire for physical perfection can cause depression. Exhaustive diets are not compatible with the lifestyle of an active person.

Without energy sources, it is impossible to cope with stress: physical, mental. The fight against extra pounds involves parallel adherence to an individual diet and exercise.

It is almost impossible to exercise while feeling hungry. To achieve your goal - a beautiful figure - it is necessary to achieve harmony of soul and body.

Complex carbohydrates stimulate metabolic processes.

Complex carbohydrates are needed daily, to calculate the norm of which a list of products (table) for weight loss has been compiled. It is important to prevent abuse of your favorite (but not healthy) foods.

The amount of necessary products depends on lifestyle and age.

Carbohydrates stimulate the liver, so they are traditionally recommended to be eaten in the morning to provide the body with energy for the whole day.

It is calculated using a simple formula: carbohydrates - N g multiplied by body weight (kg).

N according to the formula is equal to:

4 g X 1 kg to maintain shape and feel great;
5 g X 1 kg is the optimal amount for female athletes;
2.5 -3 g X 1 kg is the norm for the period of active struggle against excess weight;
5.5 g X 1 kg is the norm for a pregnant woman.

“True companions” - the negative consequences will be:

drowsiness;
fatigue;
nausea;
trembling in hands.

Sweating, dull hair, brittle nails will inevitably lead to disappointment for a representative of the fair sex who has decided to transform herself.

Carbohydrates stimulate the liver, therefore they are traditionally recommended to be eaten in the morning - to provide the body with energy for the whole day.

At the same time, nutritionists focus on the nutritional characteristics of people who lead an active lifestyle, accompanied by physical and mental stress in the evening (work, sports).

Owls need a diet that matches their lifestyle, which means that carbohydrates “at night” within reasonable limits will not cause harm.

“Owls” need nutrition that matches their lifestyle, which means that carbohydrates “at night” within reasonable limits will not cause harm.

In winter, the importance of slow carbohydrates increases. The body needs protection from low temperatures.

Carbohydrates contain a special hormone - serotonin, which helps to warm up, being, at the same time, an effective remedy against depression.

Selecting sources of slow carbohydrates

To lose weight, you need a list of products (table): it is important to know how much complex carbohydrates you can consume (age and lifestyle are taken into account).

You should be careful with baked goods, giving preference to products made from wholemeal flour (the less processed the ingredients are, the better).

The most affordable food option is porridge:

oatmeal;
buckwheat;
pearl barley

The glycemic index of the above dishes is ideal for an athlete’s diet - the effectiveness of consumption has been tested for several generations. At the same time, it is recommended to consume legumes, providing the body with sufficient fiber.

Complex carbohydrates are the only way to restore energy that does not lead to the formation of fatty compounds.

A list of products (individual table) for proper nutrition will allow you to forget about the constant feeling of hunger and extra pounds.

The most affordable and healthy food option is porridge.

Carbohydrates are essential for proper nutrition, regular use has a positive effect on all organs, while a deficiency of these substances leads to a decrease in activity and a sharp deterioration in well-being.

Glycemic index of foods:

Apricots - 20;
Quince - 35;
Oranges - 35;
Corn - 35;
Sesame - 35;
Dried apricots - 30;
Yeast - 35;
Figs - 35;
White cabbage - 10;
Beets - 30;
Celery root - 35;
Onion - 10;
Flaxseed - 35;
Poppy - 35;
Tomato sauce without sugar - 35;
beans - 35;
Prunes - 25;
Bitter chocolate - 20;
Chocolate bar without sugar - 35;
Milk - 32;
Carrots - 35.

When creating a menu, do not make the common mistake: healthy does not mean you can eat in unlimited quantities. A sense of proportion is the basis of losing weight.

You should be careful when consuming foods containing fiber: legumes can cause increased gas formation and abdominal pain - do not exceed the norm corresponding to your weight.

To increase the effectiveness of your diet, start doing exercises from the first day.

Complex carbohydrates ensure normal functioning of the central nervous system. The brain needs glucose: dietary restrictions negatively affect mental abilities. Absent-mindedness and poor memory are signs of malnutrition among people with intellectual work.

When creating a menu, focus not only on the table, but take into account personal tastes: food should be enjoyable. Carbohydrates are found in various foods, so it’s not difficult to create a menu to suit your taste.

To increase the effectiveness of the diet start doing exercises from the first day.

The advantage of losing weight with the help of complex carbohydrates lies in the “convenience” of the diet: healthy meals are consumed at work and on a business trip, because difficulties with purchasing and preparing are eliminated.

Before you start fighting extra pounds It is mandatory to undergo a comprehensive examination, discuss the proposed menu with your doctor. The carbohydrate diet is tolerated painlessly and does not affect performance.

The video will introduce you to foods containing carbohydrates and their functions for the body.

In this video, a man will talk about the different types of carbohydrates found in our diet.

From this video you can learn everything you need to know about carbohydrates.

Almost all articles on health contain one hackneyed phrase - proper nutrition, but unfortunately, its correct interpretation is not presented in every such publication.

Moreover, women who want to lose weight without hesitation follow the recommendations of inexperienced authors, as a result, the kilograms return, and the body is exhausted from grueling experiments.

The main law of proper nutrition is that the body must receive all the necessary microelements, without exception. Carbohydrates, which are often completely excluded from the diet in the form of buns (cakes) and are not replaced with other food products, are very important for the normal functioning of the human body.

What are complex carbohydrates?

Some people think of carbohydrates as products that supply “fat” to the body; the correct understanding is that they are polysaccharides, which, by the way, are very important for weight loss and normal metabolism.

Complex carbohydrates (polysaccharides) differ from simple carbohydrates in their slow breakdown, which requires the body to consume a lot of energy before the absorption process is completed. Moreover, due to their long-term breakdown, they do not contribute to a sharp increase in insulin.

What are complex carbohydrates?

Starch - a unique substance that can saturate the body for a long time, but does not add many calories to it. In addition to being rich, this complex carbohydrate improves immunity, prevents cancer, and is also able to regulate blood sugar levels. Starch is present in some diets, one of them is the Dukan weight loss system, which is gaining incredible momentum in popularity.

Pectins - a natural barrier to harmful substances that enter our body in large quantities with food. The main suppliers of pectins are fruits, from the cake of which thickeners and stabilizers are produced on a large scale, indicated on product packaging as additive E 440.

Glycogen - a very important carbohydrate for our body; it helps regulate blood sugar levels. It also plays an important role in the process of protein synthesis. And for those who are actively involved in the gym, it is a faithful friend, as it maintains and restores the condition of the muscles. It is impossible to obtain glycogen in its pure form from foods; to do this, the body will have to try, synthesizing it from the liver and fish.

Cellulose known to everyone, it is easily processed by the intestinal microflora, stimulating its normal functioning. This substance is also most effective for removing cholesterol from the body. Fiber is found not only in fruits and raw vegetables, but also in mushrooms and bran.

Simple and complex (slow) carbohydrates: what is the difference?

The main difference between complex carbohydrates and simple carbohydrates is their structure . Complex carbohydrates are called not only slow, but also long-lasting, since they contain a certain amount of compounds (depending on the type). Simple carbohydrates are much shorter, so to speak. They are quickly absorbed by the body, since they are easier to process, turning into glucose, which immediately enters the blood.

Another important difference is considered absorption rate carbohydrates, it’s not for nothing that simple carbohydrates are called fast, and complex carbohydrates are called slow. Although there is quite a lot of controversy on this matter. Be that as it may, long carbohydrates are more difficult to process and take more time.

The benefits of complex carbohydrates for weight loss

Many women make a huge mistake by eliminating absolutely all carbohydrates while losing weight. Simple ones - yes, they need to be excluded, these include sweet foods. Complex carbohydrates are an indispensable assistant on the path to an ideal figure. Why?

Complex carbohydrates provide the body with a huge supply of energy. A person does not feel tired and lethargic, which often happens in girls who are on a diet.
Slow carbohydrates give you a feeling of fullness. That is, there is no constantly pursuing feeling of hunger.
The most important thing is that they do not leave a single drop of fat deposits in the body.
They promote the normal functioning of the gastrointestinal tract, the process of blood circulation, metabolism, and most importantly, they prevent starvation of the brain, thereby ensuring its full functioning.

Interesting facts about complex carbohydrates for weight loss

When losing weight, it’s not just possible, but necessary, to eat all types of crumbly cereals. Like this? Do not cook thick, viscous semolina; the millet should remain whole; it is better to choose wild or brown rice. There is no need to sit on buckwheat alone - there is a whole range of cereals that you can eat and still lose extra pounds.
Inexplicable but the fact! Absolutely all weight loss systems exclude pasta, but it turns out that you can eat this product even during active weight loss. The only condition is to eat “pasta” only from hard varieties, before lunch, and not combining them with fish or meat. Ideal option: breakfast of pasta with vegetable salad and boiled egg.
One of the complex carbohydrates glycogen will help you perform all the exercises in the gym, and you won’t feel unwell. To do this, you need to eat liver or fish, not fried, of course, but baked - it’s both tasty and healthy.

What foods are complex carbohydrates?

Vegetables

Particularly rich in complex carbohydrates:

potato,
cabbage,
carrot,
olives,
beet,
seaweed,
garlic
and, of course, onions.

Fruits

In order not to make a mistake with the choice of fruits, take those that are not particularly sweet. Sweetness is an indicator of simple carbohydrates, which are quickly absorbed and over time turn into fat deposits. Fruits containing complex carbohydrates include:

orange,
apple,
pear,
plum,
peach,
black and red currants,
and, despite the sweetness, melon.

Greenery.

Cereals:

oats,
rice (brown),
wheat,
The legume family includes beans, beans, peas and lentils.

Porridge

Porridge can be prepared with milk, which is also a source of complex carbohydrates.

Any cereals (except only semolina), as well as durum pasta. An important condition is that the porridge should not be overcooked or sticky. The ideal option is whole grains in crumbly form.

Complex carbohydrates: foods in the table

For complex carbohydrates, the glycemic index is less than 40; the lower the index, the healthier the products.

When and how best to consume complex carbohydrates?

Since it takes about 3 hours to process complex carbohydrates, many recommend not loading your body before bed. In addition, slow carbohydrates provide energy and a feeling of fullness, which are more needed during the day. Based on these data, complex carbohydrates should be included in your menu mainly for breakfast and lunch.

According to some weight loss systems, it is until 12 noon that you can eat everything, within reasonable limits, without limiting yourself in the range of dishes. For lunch, you need to choose hearty dishes that will provide you with energy until the evening. This is exactly what complex carbohydrates can help you with.

Complex carbohydrate intake: how to calculate?

Every body is individual, therefore the amount of microelements entering the body per day is different for everyone. The main thing is that you feel good and have enough strength to be active.

But there is still a single formula for calculating the required amount of complex carbohydrates.

N (slow carbohydrates in grams per 1 kg of weight) x B (weight) kg = daily dose

The required amount of carbohydrates per 1 kg of weight depends on what goal you want to achieve.

To lose weight - take up to 3 g/kg, on average 2-2.5 g.
To maintain your figure, 3 to 4 g per 1 kg of weight will be enough.
For lactating and pregnant women, the norm is 5 g.
For athletes, at least 5 g, it is better to take 5.5 g per kilogram of weight.

Sample menu with complex (slow) carbohydrates for weight loss

We offer several menu options for three days, and you can adjust it to suit yourself.

Breakfast: chicken with beans in tomato sauce, apple.
Lunch: mushroom soup (vegetable broth), two slices of rye bread, tea without sugar.
Dinner: boiled poultry, salad with plenty of vegetables.

Breakfast: brown rice with vegetables (prepared like pilaf, but without meat), steamed cutlet. Coffee with ginger (a slice of lemon) without sugar and you can treat yourself to a piece of cake or pie.
Lunch: cabbage soup with croutons, vegetable salad.
Dinner: low-fat cottage cheese with dried fruits, either fresh or baked. Apple juice.

Breakfast: mashed potatoes, steamed cauliflower with hard cheese. Coffee or tea without sugar.
Lunch: buckwheat and baked chop, cucumber, orange juice.
Dinner: baked sea fish, vegetable salad.

If you still want to eat after dinner, eat a fresh apple or a baked one, but without sugar. Alternatively, you can make yourself a fruit salad if you're tired of apples.

Simple recipes for complex carbohydrates for weight loss

Chicken with beans in tomato juice

Boil the chicken (not completely, just the part that will go on the plate).
We do not pour out the finished broth; it will be needed in the amount of 1-2 glasses.
Add a little oil (preferably olive) and a finely chopped medium onion to the frying pan or saucepan, stirring for about 4-6 minutes.
After that, add grated garlic (1-2 cloves), after a couple of minutes add a can of white beans to the dish.
The final step is 2 tomatoes (finely chopped or grated) and adding broth.
Salt and pepper to taste, let simmer for a couple of minutes.
Turn off and place on a plate, pouring the gravy over the meat.

Steamed chicken cutlets

Finely chop the chicken breast or grind it into minced meat.
Add a medium onion, one egg, salt and pepper.
Mix all the ingredients, form a cutlet and cook in a double boiler or in a simple saucepan for a couple of 15 to 25 minutes (depending on the size of the cutlet).

Fish with mushrooms

The recipe calls for pink salmon, but any purchased fish of medium or larger size will do.

We separate the fillet, trying not to damage the integrity.
Salt and pepper the fish.
Coat with 1 tsp 30% mayonnaise or 1 tbsp olive oil.
Place the fish on a baking sheet, place a layer of mushrooms on top (you can pre-boil for 5 minutes and cut into slices).
Sprinkle grated hard cheese on top.
Place in the oven for 30-40 minutes at 200 degrees.

This dish is only suitable for breakfast and lunch.