Complex carbohydrates - products. List of foods high in complex carbohydrates

Greetings to you my regular readers and new subscribers. The desire to maintain a figure or lose weight often forces us to give up carbohydrates. But is this the right decision? The diet is balanced only when it contains fats, proteins, and carbohydrates. Many people by carbohydrates mean buns, cakes and chocolate. I mean primarily polysaccharides. This complex carbohydrates food list table with glycemic index is given below.

These foods are very important for losing weight. And for good nutrition too. It is wrong to limit yourself in polysaccharides. And completely abandoning this type of product is completely harmful. Any nutritionist will tell you that complex carbohydrates should be included in your daily diet. So, let's figure out together what these products are and why they are so important.

A complex carbohydrate is made up of three or more simple carbohydrate molecules. They are also called polysaccharides. You can often find names: “slow”, “useful”, “long”, etc. The difference from simple ones is that these substances do not cause a sharp rise in insulin. Since their breakdown occurs much more slowly than simple carbohydrates. The body has to expend energy to absorb them. Therefore, saturation persists for several hours.

Starch

This substance is not very high in calories, but it has great energy value. Starch is included in many diets. And all because it gives a feeling of satiety that lasts for a long time. In the famous Dukan diet you can see recipes using starch.

In addition, the product has a lot of useful properties:

• normalizes metabolism;
• regulates blood glucose levels;
• strengthens the immune system;
• reduces the risk of cancer.

The most starch is found in brown rice, potatoes, soybeans, peas, lentils, oatmeal, and buckwheat.

Glycogen

This is a complex substance that consists of a chain of glucose molecules. Helps maintain proper blood sugar levels. A very useful and necessary substance for athletes, as it restores muscle mass. This substance “turns on” the function of protein synthesis. 3 hours after eating, glycogen is actively consumed. If you work out in the gym, its reserves will run out within 30 minutes.

It is very important for normal muscle function to replenish the supply of this substance. In the foods we are used to, glycogen is not contained in sufficient quantities in its pure form. Our body synthesizes it most quickly from the liver of animals. Plus it is also found in fish.

Pectins

About two centuries ago, this polysaccharide was discovered in fruit juice by the scientist Braconno. It was then that the beneficial properties of pectins were identified and described. They are able to absorb harmful substances that come to us with food. It is believed that regular consumption of pectins allows you to maintain youth longer.

Pectins are a thick sticky substance. Very often it is used as a thickener, gelling agent, and stabilizer. The main source of pectins is fruits. Apples and oranges contain the most pectin. It is also found in apricots, plums, pears, quinces, cherries, and dates.

On an industrial scale, the substance is obtained from plant cake. The additive is designated as E440. You shouldn’t be afraid of it - it’s a completely natural and healthy product.

Cellulose

A polysaccharide that is found in most plant products. Our digestive enzymes cannot digest it. But the intestinal microflora processes fiber perfectly. At the same time, the gastrointestinal tract is stimulated and helps remove harmful cholesterol. Plus, fiber gives you satiety and a feeling of a full stomach.

Rye and wheat bran, mushrooms, carrots, beets, broccoli, cabbage, etc. are rich in fiber.

Why are mono- and polysaccharides needed?

Carbohydrates perform the main function in our body - energy. The body synthesizes about 60% of energy thanks to poly- and monosaccharides. And only 40% comes from proteins and fats. Now do you understand how important these substances are?

Simple carbohydrates very quickly replenish lost energy. But it is also quickly consumed and the body requires supplements. To gain weight, your diet includes both simple and complex carbohydrates. They are also indispensable if you lead an active lifestyle. Polysaccharides or complex carbohydrates supply the body with energy slowly. You don't feel hungry longer.

The ratio of polysaccharides, monosaccharides and fiber in the diet should be 70% / 25% / 5%

Those. Most of all, you need to consume complex carbohydrates every day. Simple saccharides should make up 1/3 of the daily carbohydrate intake. For many, it’s the other way around: for a snack at work, we drink tea with buns and sweets. Hence the excess weight.

The benefits of polysaccharides for weight loss

It is very easy to distinguish a simple carbohydrate from a complex one. Anything that tastes sweet is a fast monosaccharide. This is the enemy of those losing weight. Therefore, during diets such foods are excluded. To maintain your figure, they are also kept to a minimum.

But polysaccharides do not have a pronounced sweet taste. They turn into energy very slowly. Sugar levels do not rise sharply, since the body transforms them into sugar gradually.

Long carbohydrates will take away your appetite for a long time, which is why they are not excluded from diets. By consuming them, you get clean energy without fat. In addition to the fact that the polysaccharide allows you not to feel hungry for a long time, it is very useful. Products containing polysaccharides are rich in vitamins and microelements. They strengthen hair, nails, and improve skin condition.

Important: When losing weight, polysaccharides are best consumed in the first half of the day. In the afternoon, give preference to protein foods

Be sure to pay attention to the glycemic index. The higher it is for a product, the faster this product is transformed into glucose. This means that it is useless and even harmful when losing weight. Relationship between the glycemic index and types of carbohydrates.

This parameter is especially important for diabetics. Slow carbohydrates can also have a high GI. Such products include potatoes. Despite the starch content, the GI is very high. Eating potatoes will not help you lose weight. That is why it is prohibited in diet menus. For weight loss, it is better to give preference to polysaccharides with a low glycemic index.

What foods contain polysaccharides?

To make it easier for you to navigate, I have collected slow carbohydrates in a table. By the way, you can download and print it.

Foods containing complex carbohydrates

Now let's go through specific products. Let's look at where there are polysaccharides and where there are only monosaccharides. We’ll also talk about how best to prepare the product.

Polysaccharides in vegetables and herbs

Vegetables and greens are richest in polysaccharides. If you pay attention to the food plate, you will see that vegetables make up a significant portion. This is clearly visible in the photo.

Approximately the same data is given in other food pyramids.

Slow carbohydrates are found in almost all vegetables. The healthiest vegetables and herbs:

• tomatoes;
• Bell pepper;
• green bean;
• leek;
• zucchini;
• cabbage;
• lettuce;
• spinach;
• leaf lettuce.

These vegetables are also often called “zero calorie” foods. It is best to eat raw foods or make smoothies from them. Steam cooking is possible. But if cooking, then until half cooked. Don’t forget that when cooking, some of the beneficial properties go into the decoction. The higher the processing temperature and the longer the time, the less benefit remains.

Slow carbohydrates in berries and fruits

Fruits contain both polysaccharides and monosaccharides. It is important to pay attention to the GI. Berries and fruits should be eaten raw. The most useful are: kiwi, peaches, cherries, figs, pomegranate, apples. Despite their beneficial properties, bananas, mangoes, watermelons and pineapples have a high GI. Therefore, you should not get carried away with them.

If fruits are preserved in their own juice, they retain their beneficial properties. Dried fruits include dried apricots. You can drink freshly squeezed juices without added sugar. This also applies to jam.

Milk

There are no polysaccharides in dairy products. It mainly contains disaccharide carbohydrates. They are fast, but in addition to them, milk contains a lot of phosphorus and calcium. Dairy products also contain a lot of vitamins. Such products must be included in the daily diet. But don't get too carried away.

Complex carbohydrates are good to consume in the morning; they help process proteins and fats and are a source of glucose, the “fuel” for our brain. These carbohydrates are an essential part of the diet of a healthy person and growing children's bodies.

But even such products, ideal from the point of view of usefulness, can cause serious harm to your body - it’s painful to hit your figure with sagging barrels and clothes cracking at the seams. Therefore, today we will talk about carbohydrates, the importance of their role in our lives and when their role is sometimes exaggerated.

All existing carbohydrates are usually divided into two groups:

• Slow (complex, polysaccharide) - these are the ones that are useful. They conquer hunger, fill them with physical strength and emotional calm;

• Fast (simple, monosaccharide, disaccharide) - rolls, chocolate cakes, white bread, cookies and other flour and sweet junks that burn through our body so quickly and stupidly that, not being properly processed, they go straight to our fat reserves.

Today I will go into detail about slow carbohydrates. So,

What is the principle of action of “correct” carbohydrates?

Carbohydrates are the main source of energy for the human body of any age. In the stomach, carbohydrates are broken down into glucose. Glucose from the intestines enters the cells of muscles, tissues, and most importantly, the brain. All this is necessary to meet the energy needs of the body. Excess glucose is stored in “reserve” - in liver cells and muscles in the form of glycogen. But there is one literally fat “BUT”. If carbohydrates stored in reserve are not burned in a timely manner, they automatically lead to excess weight gain.

Detailed video about carbohydrates, how they exist, what they contain and much more:

What is the fundamental difference between slow and fast carbohydrates?

Simple Carbohydrates are converted into energy too quickly and only satisfy short-term energy needs, while the glucose they contain causes an explosion in blood sugar levels and is instantly converted into fat. Simple carbohydrates are fructose, glucose, sucrose and maltose.

Complex carbohydrates take much longer to digest, providing a long-lasting release of energy to the muscles, brain and cells of internal organs. Complex carbohydrate foods are high in vitamins and fiber, which helps us always be slim, fit and healthy. Complex carbohydrates are pectin, fiber, glycogen and starch.

What foods are sources of complex carbohydrates?

1. All legumes except soybeans;
2. Cereals, except semolina and white rice (instead of white, brown, unprocessed rice is preferable);
3. Corn;
4. Whole wheat pasta;
5. Whole grain bread made from coarse grains with bran;
6. Fruits - kiwi, grapefruit, apples, pears, oranges, avocados and peaches;
7. Berries (raspberries and cherries);
8. Dried fruits;
9. Vegetables (any type of cabbage, tomatoes, zucchini, bell peppers, onions, leeks, green beans);
10. Greens (lettuce, parsley, dill, green onions, spinach);
11. Mushrooms.

List of foods containing slow carbohydrates table

Low glycemic index foods (suitable for any meal)

Dried apricots	35	Amaranth	35
Anona	35	Chocolate bar without sugar Montignac)	35
Smooth peach, nectarine (fresh fruit)	35	Cassoulet (French dish)	35
Celery root (raw)	35	Quince (fresh fruit)	35
Creamy ice cream (fructose)	35	Falafel (chickpea)	35
Figs, Opuntia fruits (fresh fruit)	35	Chickpea flour	35
Adzuki beans	35	Pomegranate (fresh fruit)	35
White beans, cannellini	35	Borlotti beans	35
Red beans	35	Black beans	35
Zhorzhzhi	35	Tomato juice	35
Flax-seed	35	Brewer's yeast	35
Sesame, poppy	35	Wild corn	35
Mustard	35	Orange (fresh fruit)	35
Sprouted grain bread	35	Peach (fresh fruit)	35
Chickpeas (canned)	35	Green peas (fresh)	35
Apple (fresh fruit)	35	Apple (compote, stewed)	35
Plum (fresh fruit)	35	Dried apples	35
Quinoa	35	Sugar-free almond paste	35
Tomato sauce without sugar	35	Wild rice	35
Sunflower seeds	35	Dried tomatoes	35
Wasa crispbread (24% fiber)	35	Durum wheat vermicelli	35
Yogurt (natural)	35	Soy yogurt (flavored)	35
Apricot (fresh fruit)	30	Whole grain bread Montignac	34
Beetroot (raw)	30	Garlic	30
Cottage cheese **(natural)	30	Carrots (raw)	30
Green beans, green beans	30	passion fruit	30
Oat milk (raw)	30	Soy milk	30
Powdered milk**	30	Almond milk	30
Brown lentils	30	Milk** (any fat content)	30
Tangerines, clementines	30	Yellow lentils	30
Turnip (raw)	30	Marmalade (no sugar)	30
Pear (fresh fruit)	30	Grapefruit (fresh fruit)	30
Kozelets, oat root	30	Chickpeas	30
Soy vermicelli	30	Tomatoes	30
Goji berries	25	Blueberry	25
Dark chocolate (>70% cocoa)	25	Cherry	25
Flajole beans	25	Soy flour	25
Raspberries	25	Strawberry	25
Red currants	25	Pumpkin seeds	25
Mungo beans (soy)	25	Gooseberry	25
Green lentils	25	Hummus	25
Barley	25	Blackberry	25
Chopped peanuts (no sugar)	25	Peas Dry	25
Almond paste (no sugar)	25	Ground hazelnuts (hazelnuts) into paste	25
Eggplant	20	Artichoke	20
Acerola	20	Cocoa powder (no sugar)	20
Lemon	20	Dark chocolate (>85% cocoa)	20
Palm pulp (core)	20	Confiture without sugar Montignac	20
Almond flour	20	Hazelnut flour	20
Lemon juice	20	Fructose Montignac	20
Ratatouille	20	Bamboo shoots	20
Dry products (soy meat, etc.)	20	Soy sauce	20
Agave syrup	15	Soy yogurt (natural)	20
Asparagus	15	Almond	15
Broccoli	15	Chard, Swiss chard	15
Celery stalks	15	Peanut	15
Champignons, mushrooms	15	Cereal sprouts (soybeans, wheat)	15
Sauerkraut	15	Cauliflower	15
Brussels sprouts	15	Cabbage	15
Gherkins, pickled cucumbers	15	Cucumber	15
Shallot	15	Zucchini, zucchini	15
Spinach	15	Endive	15
Ginger	15	Fennel	15
Black currant	15	Cereal germs	15
Lupine	15	Green peas	15
Walnuts	15	Hazelnuts	15
Onion	15	Cashew	15
Sorrel	15	Olives	15
Physalis	15	Pesto	15
Pimento	15	Pine nuts	15
Leek	15	Pistachios	15
Bell pepper	15	Chicory vegetable	15
Radish	15	Carob powder	15
Green salad (different types)	15	Rhubarb	15
Bran (wheat, oat...)	15	Soybeans	15
Tofu (soy)	15	Tempeh (fermented soy product)	15
Pasta Montignac	10	Avocado	10
Lobster, crab, lobster	5	Spaghetti Montignac	10
Vinegar	5	Spices	5

What's happened glycemic index?

This is an indicator of the rate of breakdown of saccharides. The glycemic index of slow carbohydrate foods is low. That is why they slowly increase blood sugar levels. Products with a low glycemic index do not begin to be absorbed immediately as they enter our mouths, but are slowly absorbed through the intestinal walls. Thus, there is no sharp jump in carbohydrates in the blood. As a result, insulin is at normal levels, mood is normal, there is no fat.

How and in what quantity should you consume carbohydrates?

Carbohydrates are the basis of the diet, starting with breakfast. The ideal option is oatmeal with fruits and dried fruits.

Carbohydrates are also eaten as side dishes - porridge and potatoes (just don’t overuse fats, or don’t try to eat healthy at all!)

Adherents of a carbohydrate diet eat mainly porridge WITHOUT adding oil and salt (but honey, fruits and nuts are allowed, within reasonable limits, of course). Portions are not limited (saturation still occurs quickly). It is advisable to drink a glass of water 15-20 minutes before each meal.

A carbohydrate diet is useful no more often than once every six months and no longer than 10-15 days. In the process, you need to eat vitamins - do not forget, the body also has its own needs, which, despite the diet, must be met daily. These are vitamins, minerals and trace elements that are not always found in foods rich in slow carbohydrates.

The withdrawal from such a diet should proceed slowly, with the gradual addition of foods that contradict the carbohydrate diet.

And last but not least...

Slow carbohydrates for weight gain

We are, naturally, talking about athletes for whom nutrition and body weight are strictly interconnected. Their goal is to gain muscle mass.

Everyone knows that for strong muscles and beautifully sculpted muscles, athletes first of all need protein. But about protein in more detail another time. What are the benefits of carbohydrates?

An athlete's diet should contain 90% slow carbohydrates. They break down slowly, provide a lot of energy and are not stored as fat. Mandatory products for those who want to gain muscle mass with regular exercise are potatoes, vegetables, pasta (from coarse grains), cereals, nuts.

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 absorbed 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.



Complex carbohydrates are found in whole foods and consist of a long chain of saccharides (three or more) linked together. As for simple carbohydrates, they consist of one or two molecules of monosaccharides, and their structure is more simple. Complex carbohydrates are found in foods that contain vitamins, minerals and antioxidants. Oatmeal, brown rice, quinoa, potatoes, beans, peas, and lentils are examples of foods that contain complex carbohydrates (see full list and table below).

Simple carbohydrates have a simpler structure and are found in white bread, white rice and baked goods. Sugary sodas, candies, and sweeteners such as sugar and honey also contain simple carbohydrates. These easily digestible carbohydrates are quickly absorbed by the body, causing a spike in blood sugar and a quick boost in energy. Refined flour is made from wheat, whose whole grains contain complex carbohydrates. However, when producing refined flour, fiber, bran and endosperm are removed. Due to this processing of flour, flour products are digested faster and easier, and contain fewer beneficial nutrients. Fruits, vegetables and dairy products are also technically simple carbohydrates, but because of the fiber, protein and other nutrients they contain, they act more like complex carbohydrates in the body and should be consumed daily.

Carbohydrate metabolism

Due to the fact that special enzymes present in saliva break down complex carbohydrates, their absorption begins directly in the mouth. The product, passing through the stomach, enters the small intestine, where a large number of enzymes break down carbohydrates into simple sugars, which the body can use for energy. Although all types of carbohydrates are eventually converted into glucose, which is absorbed into the blood, foods containing complex carbohydrates take longer to break down, and in addition to carbohydrates, the body also receives vital nutrients. They also contain indigestible fiber, which is not absorbed by the body and helps with bowel movements, supporting colon health. When simple carbohydrates are consumed, they do not carry essential nutrients and are quickly broken down, causing a sharp spike in blood sugar and hormones needed to complete carbohydrate absorption.

The benefits of complex carbohydrates

People who regularly consume whole grain foods are significantly less obese. These people also have lower cholesterol levels, and those who eat at least three servings of whole grains daily have a 25% to 36% reduced risk of heart disease, 37% lower risk of stroke, and 37% lower risk of type 2 diabetes. 21 - 27%, cancer of the digestive system by 21 - 43%, as well as cancer associated with hormonal disorders by 10 - 40%. The presence of complex carbohydrates in the daily diet helps reduce low-density lipoproteins (bad cholesterol), normalize blood glucose and insulin levels. Fiber also promotes gut health by creating more productive stool, which prevents constipation and reduces diverticulitis.

Complex carbohydrates in foods - table

Product	Complex carbohydrates per 100 grams
Wheat bran	66 grams
Amaranth	65 grams
BARLEY	75 grams
Black beans	8 grams
Black Eyed Peas	8 grams
Buckwheat	72 grams
Bulgur	76 grams
Butternut squash	12 grams
Durum wheat	71 grams
Einkorn wheat	70 grams
Emerald wheat	71 grams
Lamb peas (chickpeas)	61 grams
Green peas (peas)	14 grams
Kamut	30 grams
Red beans	60 grams
Lentils	20 grams
Lima beans	15 grams
Millet	73 grams
Navy white beans	13 grams
OAT BRAN	66 grams
Oatmeal	12 grams
Oats	66 grams
Parsnips	18 grams
Pinto beans	63 grams
Potato	17 grams
QUINOA	57 grams
Brown rice	23 grams
Wild Rice (Tsitsaniya)	75 grams
Rye	76 grams
Split peas	60 grams
Sorghum	74 grams
Spelled	70 grams
Triticale	72 grams
Teff	73 grams
Yam (sweet potato)	20 grams
Wheat	71 grams
Whole wheat bread	41 grams
Whole wheat flour	72 grams

Complex carbohydrates: list of products, table.

Remember that fruits and vegetables are simple carbohydrates and contain fiber, protein, vitamins and minerals, so they are more complex in nature. These are nutritious foods that should be eaten daily.

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.