What refers to carbohydrates: lists of foods rich in complex and simple carbohydrates. What are complex carbohydrates and how to use them for weight loss

The table of 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 create the right diet and 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 for a slim figure and the general condition of the 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 in 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 many useful microelements and fiber, so they must be present in the diet, but they must be consumed correctly.

It is quite simple to identify high-carbohydrate foods without knowing their chemical composition; foods with a high carbohydrate content and 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, they are absorbed slowly, hence the name, thereby glucose evenly enters the blood without sudden surges in sugar.

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 study, the purpose of which was to create a list of foods that are ideal for patients with diabetes.

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.

And the faster the body and muscles 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 the beneficial effect of training may turn into 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 the best time to consume 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
Chocolates 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

Proper nutrition is the foundation of good health.

A varied diet is necessary to restore the body and maintain defenses. 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 to create 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 in 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 eating your favorite dish, you do not risk gaining extra pounds.

A list of products for weight loss is used to make changes to the menu, if necessary, to bring weight back to normal and improve performance. 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 a fast-paced life; it helps to combine career, sports, and personal life.

A list of products (table) for weight loss is used to make changes to the menu, if necessary, to bring the weight back to normal and improve performance. 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:

1. Apricots - 20;
2. Quince - 35;
3. Oranges - 35;
4. Corn - 35;
5. Sesame - 35;
6. Dried apricots - 30;
7. Yeast - 35;
8. Figs - 35;
9. White cabbage - 10;
10. Beetroot - 30;
11. Celery root - 35;
12. Onions - 10;
13. Flaxseed - 35;
14. Poppy - 35;
15. Tomato sauce without sugar - 35;
16. beans - 35;
17. Prunes - 25;
18. Bitter chocolate - 20;
19. Chocolate bar without sugar - 35;
20. Milk - 32;
21. 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.

The effectiveness and efficiency of training directly depends on a balanced diet. Due to the lack of complex carbohydrates, body tone and strength indicators sharply decrease. This is especially negatively reflected in training with weights, since the athlete experiences a constant lack of energy.

Organic compounds that are classified as polysaccharides in their chemical structure are called complex and slow carbohydrates. Their molecule contains a variety of monosaccharides, a lot of glucose and fructose.

Many vital processes in the body occur with the participation of monosaccharides. They promote the processing of fats and proteins and have a positive effect on the liver. Food containing a high concentration of slow carbohydrates is best consumed before lunch, when carbohydrate metabolism has not yet slowed down.

The body metabolizes saccharides in the form of glucose. The rate at which saccharides are converted into glucose divides carbohydrates into simple, that is, fast, and complex, that is, slow. Its indicator is reflected in the glycemic index of the product. In slow ones, it is quite low, and, therefore, the saturation of the blood with glucose does not occur abruptly, but slowly.

Products with a low glycemic index are absorbed by the body while chewing. The process is triggered by the action of an enzyme contained in saliva on food.

Slow carbohydrates show the greatest value in the winter. Thanks to saccharides, the production of such a special hormone as serotonin is stimulated. It has a positive effect on a person’s mood and also helps to keep the body warm.

A low glycemic index means that complex carbohydrates take a long time to digest. The low rate of digestion eliminates insulin surges, which provoke the processing of excess carbohydrates into fatty tissue, and, consequently, leading to obesity.

After training, the body needs to quickly replenish expended energy. Complex carbohydrates take a long time to digest. This is the main reason why eating slow polysaccharides after training is not recommended.

Foods rich in slow carbohydrates are best consumed in the morning. After waking up, the body actively produces glycogen.

Types of slow carbohydrates

The structure of a complex carbohydrate includes several molecular chains containing many monosaccharides. A similar composition is typical for starch, glucomannan, dextrin, glycogen, cellulose, and chitin. Each of these substances, referred to as slow carbohydrates, contains thousands upon thousands of monosaccharides, which ensures a long digestion process, during which energy is released slowly.

Carbohydrates should account for at least 50% of the total daily calories consumed. Complex ones are recommended to be consumed before strength training. One dose includes at least 40 grams. Slowly absorbed, it gradually and evenly provides the level of glucose in the blood necessary for the athlete.

Thanks to complex carbohydrates, according to medical research, endurance levels increase and the fat burning process accelerates. They maintain energy at a consistently stable level. By eating a portion of carbohydrates, a person does not feel hungry for a long time, which is the main key to success in reducing daily caloric intake.

There are many sources for obtaining this compound. The most common is starch. Its slow breakdown in the gastrointestinal tract, accompanied by conversion into glucose, does not allow monosaccharides in the blood to fall below the required level. Large amounts of starch are found in legumes and grains.

The breakdown of glycogen into glucose occurs in the liver. No additional enzymes take part in this process. Pork and beef liver contains the largest amount of glycogen, yeast cells, seafood, and crayfish contain slightly less.

Fiber is not completely absorbed, but plays an important role. It, passing through the digestive tract, helps cleanse the body and remove cholesterol, toxins and metal salts from the intestines, and also prevents the development of putrefactive processes. By stimulating increased secretion of bile, it increases the feeling of satiety.

As a result of the breakdown of fructose, a by-product polysaccharide called inulin is formed. It is used as a sugar substitute for diabetics and is found in artichokes and chicory.

All slow carbohydrates are rich in fiber, which makes these compounds beneficial for digestion. Gradually breaking down, they turn into glucose, which evenly enters the blood, giving a long-lasting feeling of satiety and maintaining energy balance in the body.

Slow carbohydrates for weight loss (porridge diet)

The key to losing weight is to eat foods that do not cause sudden spikes in blood glucose and satiate you for a long time. Carbohydrates that are complex in their structure satisfy both conditions and are present in many diets, including weight loss with cereals. They are prepared from various cereals, but not from semolina, and may contain natural honey, feta cheese, fruits and berries, and nuts.

Porridges are good for weight loss due to the content of complex carbohydrates and fiber, which helps cleanse the intestines. Based on this dish, two types of diets have been developed, differing not only in duration, but also in some other features:

Six porridges

Designed for a week. A diet lasting seven days involves eating porridge from a certain cereal from Monday to Friday in the following order: wheat, oatmeal, millet, barley, pearl barley, rice.

And if each day corresponds to a certain type of porridge listed above, then Sunday is a free day. On the seventh day, you can cook any of the listed cereals or all at once. The porridge is prepared without salt and only with water.

In order for the diet to have the desired effect, a few days before starting the diet, avoid alcoholic beverages, fast food, fried and spicy foods. There is no limit to the amount of porridge eaten.

Ten days

Involves complete abstinence from potatoes, butter, white and red meat, fish, dairy products, sugar, and bread. You can eat absolutely any cereal, except semolina. Porridge is cooked without salt, butter, sugar, and not with milk. Before eating, be sure to drink a glass of water.

It is allowed to add a small amount of nuts, honey or fruit to the porridge. Choose cereals at your own discretion. A week and a half is a fairly impressive period during which the body may begin to experience vitamin deficiencies. Taking vitamin complexes can help avoid this.

Any diet, including porridge, based on eating food rich in slow carbohydrates, can be maintained no more than once every six months. More frequent frequency can undermine health. You need to exit the diet as delicately as possible, gradually enriching your diet with additional foods.

The highest concentration of slowly digestible organic compounds with the chemical structure of polysaccharides is present in bread and pasta products, cereals and various cereals. These products have a high concentration of starch. Its breakdown into monosaccharides, including glucose, occurs as a result of hydrolysis. Starch takes a long time to digest because it has a special molecular structure.

Bread products should be consumed with caution. They are not all harmless to the figure. White bread contains compounds with a high glycemic index, and, therefore, the product is quickly absorbed and provokes the accumulation of fatty deposits. Only those pasta and breads for which the dough was made from coarse grains, in other words, have undergone minimal processing, are considered healthy.

Corn and potatoes also contain a large amount of starch, but are foods with a high glycemic index. It is recommended to limit their consumption, especially for those who are losing weight. Among natural sources of starch, preference should be given to grains and cereal porridges. Pearl barley, oatmeal, and buckwheat are especially valuable.

The listed cereals have the lowest GI. One serving of buckwheat, oatmeal or pearl barley porridge allows a person to feel full for a long time, as well as full of energy and strength, which is a direct consequence of the action of slow carbohydrates.

Nuts and legumes contain much less starch but are rich in fiber. The latter is required to maintain the normal function of the digestive system and cleanse the body of harmful toxins and waste.

They represent a fairly large group, which mainly contains starch. A characteristic feature of such products is their unsweetened and neutral taste, which is strikingly different from what is typical for foods with fast carbohydrates.

To replenish your energy levels, you should eat the following foods rich in complex carbohydrates:

• Pasta made from coarse wheat varieties.
• Wholemeal bread.
• Cookies without sugar.
• Porridge (buckwheat, rice, corn, oatmeal, etc.).
• Legumes.
• Brown rice
• White and red beans.
• Lentils.
• Turkish peas.
• Hulled barley.
• Pearl barley.
• Dried apricots.
• Apples.
• Grapefruits.
• Peaches.
• Oranges.
• Cherry.
• Pears.
• Avocado.
• Spinach.
• Zucchini.
• Green beans.
• Onion.
• Pepper.
• Brussels sprouts, white, cauliflower.
• Broccoli.
• Mushrooms.
• Greenery.
• Tomatoes.

Complex carbohydrates are practically the only way to replenish expended energy without the formation of fatty tissue. They can be consumed throughout the day, but the optimal time is in the first half or 60 minutes before strength training. After training, it is recommended to eat fast (simple) carbohydrates.

Contents:

What are the benefits of complex carbohydrates? Why should they be included in the diet? Where they are found, examples of products.

Many novice athletes who take their first steps (sometimes unknowingly) are confused about choosing the right foods. As a rule, the emphasis is on protein, and complex carbohydrates are left out of the diet or taken in small amounts. As a result, the set goals cannot be achieved, and the body suffers from a lack of energy.

To avoid such problems, food should contain more than just proteins. It must contain long carbohydrates. What is it? What products contain this element?

Essence, types and role of carbohydrates

The human body is a complex system that works according to its own rules and requires proper nutrition. Few people know that fats and proteins that enter the stomach cannot be processed without the required amount of carbohydrates, which come in two types:

• Slow (complex, long) – characterized by a low glycemic index. As a rule, this parameter does not exceed 40.
• Fast– a more common (but at the same time harmful) type, which has a fairly high glycemic index (more than 70). If the goal is to lose weight, then such foods are first excluded from the diet.

Complex carbohydrates are substances that are characterized not only by a small GCI, but also by slow digestion in the stomach. They provide the necessary amount of energy, so important for the daily functioning of our body. That’s why nutritionists recommend having a list of the right foods on hand and not forgetting to include them in your diet (preferably in the first half of the day).

Foods with complex carbohydrates provide a gradual increase in blood sugar levels. As a result, a person receives excellent performance, he is active, full of energy and strength. If you focus on simple elements, then a sharp jump in sugar levels occurs, which can be dangerous for the body.

What are they?

Let's look at what complex carbohydrates are and what elements they are represented at the molecular level. Here it is worth highlighting the following chains of monosaccharide molecules that underlie:

• Starch- an element that is formed from long chains of glucose molecules. This substance comes in “pure” or processed form (maltodextrin and glucose). A special feature is the presence of short polymers in the base, which quickly dissolve in liquid and enter the blood plasma without delay. Thanks to this, starch is quickly digested and eliminates problems with the gastrointestinal tract.
  So, if you know where complex carbohydrates are found and formulate your diet correctly, then your chance of achieving results in sports is higher. Otherwise, the risk of obesity or diabetes is high. Products containing starch - cereals, pasta (as well as products belonging to this category), beans, potatoes and others.
• Cellulose– an element useful for the body, which is found in sufficient quantities in nuts, grains, beans, fruits and vegetables. Essentially, it is dietary fiber that is not digested in the stomach due to its resistance to digestive enzymes. Taking fiber reliably protects the body from diabetes, heart problems and even colon cancer. In addition, its presence in the diet helps reduce bad cholesterol and remove bile acids from the body.
  In total, fibers are divided into two categories. The first includes those substances that are soluble in water, and the second includes those that are classified as insoluble. Each type of fiber has its own effect on the body. Fibers that cannot dissolve in liquid accelerate the removal of harmful elements, slow down the hydrolysis of starch, and stop the absorption of glucose. The second category (soluble fiber) reduces the speed of the gastrointestinal tract and reduces cholesterol levels. This is why complex carbohydrates play a key role in weight loss.
• Glycogen. As soon as a person has eaten, the blood is saturated with glucose, and the excess of this substance is converted into glycogen. Once glucose deficiency occurs, stored glycogen is broken down to maintain glucose levels at a sufficiently high level. Its accumulation occurs in muscle cells and the liver. The average body reserve is 110-120 grams. When engaging in active sports, a decrease in energy occurs precisely due to a lack of glycogen. That is why it is recommended to take slow carbohydrates 1.5-2 hours before the start of classes.

List of products with slow carbohydrates

To properly formulate a diet, it is important to know what constitutes complex carbohydrates. It is also worth noting that taking foods containing them is important in the morning and lunch hours. The reason is that food rich in polysaccharides is better absorbed in the first part of the day.

So, the list of products:

• Legumes. The peculiarity of these substances is their rapid absorption by the body, the presence of vitamins, microelements and protein of plant origin. Legumes improve stomach function, normalize metabolic processes, and help strengthen blood vessels and the immune system. In addition, their representatives contain isoflavones, which prevent the development of breast cancer. Here you can highlight products such as chickpeas (48.6 grams of carbohydrates), lentils (46.3 g) and soybeans.
• Cereals. Nutritionists say that long carbohydrates should be part of the diet. In particular, the most useful are cereals, which are high in calories, but at the same time have a small amount of fat. In addition, they contain much-needed vitamins and minerals. It is worth highlighting that such carbohydrates are suitable for weight loss. The list of products is as follows: rice (77 g), millet (69 g), buckwheat (65 g), oats (65.4 g).
• Whole wheat bread– It is low in calories and high in fiber. These are whole grain bread (57.1 g), oat bread (52 g), whole grain bread (44.15 g).
• Berries, vegetables and fruits– foods that have a low glycemic index. They contain minerals, pectins, vitamins, and fruit acids. Taking them is more beneficial in their raw form. The following foods are richest in carbohydrates: pomegranate (11.3 g), watermelon (9.2 g), cherry (11 g), onion (9.6).

It is easy to recognize a deficiency of these beneficial substances in the body - it is characterized by a decrease in muscle mass, water imbalance, exhaustion, problems with brain function, irritability, and depression. On the other hand, excess is also dangerous, which can lead to increased body weight, difficulty concentrating, limb tremors or high glucose levels.

To avoid the problems mentioned above, your diet should have plenty of everything - fats, proteins and, of course, complex carbohydrates.

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.

Clinical picture

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Without carbohydrates, the functioning of the human body is impossible. They are a source of energy for the functioning of muscles, the nervous system, and internal organs. Recently, many nutrition systems with strict restrictions on carbohydrates for quick weight loss have appeared on the Internet. 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 are poorly digested in the body and do not have much nutritional value, but they also play an important role. Being in the intestines, they create favorable conditions for the development of normal microflora, promote 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