What is slow carbs. What is the difference between fast carbs and slow carbs?

If you ask the question, what nutrient is the main source of energy, then the answer will be carbohydrates. Fats and proteins also act as "fuel" for the body, but with some peculiarities. The energy required for the processing of proteins and fats will have to be spent much more than for carbohydrates. Let's look at the role carbohydrates for the human body in more detail.

Types of carbohydrates.

Exist fast and slow carbohydrates, their difference in the speed of assimilation. Slow ones should be taken before the start of the workout, so they will give energy for the entire time of playing sports. And fast - after the completion of the training (within 30 minutes).

This pattern is due to the need for our body to restore the resources that were spent on training. For example, glycogen is restored only by fast carbohydrates, while slow ones will be absorbed for a long time, and the muscles do not receive the necessary component in a timely manner.

After the training process, a small dose of fast carbohydrates (100-150 gr.) Will help you restore the spent energy and awaken "hunger". This portion is enough to not activate the process of transition of sugar into fats, and if we then, when eating, saturate our diet with proteins, then the body will begin to use its own reserves - subcutaneous fats. This is what ideal nutrition looks like during training days.

Foods with fast carbohydrates.

There is a list of products with a large amount of fast carbohydrates, but they should not be completely excluded from the diet, because even among the protein components (in the form of a sports supplement) there is a small amount of carbohydrates. So, here is a list of foods high in fast carbohydrates:

vegetables with a large component of starch;
sugar;
flour products (this does not include black bread);
drinks with a lot of sugar.

In details:

potato dishes (frying, boiling, fries, stewing);
soups that do not require long cooking;
fruit juices, soda and still drinks with a lot of sugar;
fruits with a sweet taste (bananas, watermelons, grapes);
various vegetables (corn grains, turnips, celery (root), carrots);
cookies and other pastries (sweet rolls, white or gray flour bread, bagels, rice biscuits, biscuits, donuts);
syrups.

By the way, the glycemic index of these food options is at least 69 units. This is a significant level that affects the amount of sugar in the blood (glucose).

Slow carbohydrates have a lower glycemic index, which does not affect the amount of glucose in the blood as much. However, we must not forget that foods that contain fast carbohydrates have different characteristics. For example, fried potatoes have an index of 95 units, while bread made from white flour has only 70 units.

Alcoholic drinks are also fast carbohydrates. In particular, beer has a glycemic index of 110 units.

For those who want to lose weight, there is a table:

Product	Glycemic index
Potato	80-95
Fruits	63-100
Honey	89
Drinks, juices	65-75
flour products	65-95
Sweets (waffles, cookies)	75-80
Vegetables	65-100
Food that does not require long cooking	66-93

This information allows you to navigate, choosing the right food. You just need to keep in mind that when choosing a product available in this table, you should take into account its glycemic index, it will be in the presented range of numbers.

It is recommended to consume less fast carbohydrates, and use them only when necessary (at the end of the training process). Otherwise, foods with a large number of fast carbohydrates will contribute to the appearance of excess body weight.

List of foods with slow carbohydrates.

There are special lists and tables of food options with slow carbohydrates that contribute to weight loss (have a small glycemic index).

Here is a detailed list:

Dill, basil, lettuce.
All legumes, including soy.
Cereal porridge. Oatmeal, barley, millet are preferred. And semolina has a high glycemic index, so it is better not to use it.
Pasta from durum wheat.
Bread of low grades.
Fruits containing little fructose (kiwi, apple, cherry, tangerine). You need to know that dried fruits have a higher (usually 10-15 units) glycemic index compared to fresh counterparts. And this level becomes higher during heat treatment. Therefore, it is better to eat fruits in their usual form. Fruit juices, and freshly squeezed ones too (even if sugar is not added), due to the lack of fiber, have an index close to the upper limit.
Berries (plum, cherry, cranberry).
Natural yoghurt without fillers.
Mushrooms.
Nuts, chocolate (the amount of cocoa beans in it should exceed 75%), sunflower seeds. These foods are considered high-calorie, but the body breaks down rather slowly.
Vegetables (onions, cabbage, leeks, zucchini, tomatoes, spinach, bay leaves, peppers).
Papaya, sweet potato (yam), mango, corn, persimmon. These foods have the highest glycemic index of all slow carbohydrates. Therefore, they must be used very carefully.

Many people who read the information described above are likely to have a question:

Will it be necessary to significantly change the list of food products bought in stores?

Here you can answer that everything will depend on the specific case. Fast carbohydrates should be resorted to after a lot of physical activity. Otherwise, there will be a breakdown. Therefore, in this situation, you should eat foods whose glycemic index is high. They will be assimilated quickly enough, and will make up for lost strength. However, people who lead an inactive lifestyle, or people who are trying to lose weight, should completely eliminate or significantly reduce these foods and create their own diet based on slow carbohydrates. It should be borne in mind that the final decision should be made by the attending physician and (or) nutritionist. All the best, stay healthy!

Carbohydrates are considered to be important components of the daily diet that tone the human body. The lack of these substances entails a state of fatigue and drowsiness, dizziness, and even, with a long deficiency, develops some diseases.

Doctors are convinced that slow carbohydrates are of great benefit to the body.

A list of products, a table for weight loss, breakfast recipes - all this will help you create the right diet to keep your body in good shape and get rid of extra pounds.

Slow carbohydrates - substances necessary for daily consumption

Carbohydrates consist of "units" (saccharides), and the presence of more than three saccharides by chemical composition includes them in the group of polysaccharides.

A list of products, a table for weight loss, breakfast recipes - all this will help you create the right diet to keep your body in good shape.

The composition of slow carbohydrates contains the following monosaccharides.

Starch

In the gastrointestinal tract, it is gradually broken down by enzymes and maintains the concentration of glucose in the blood.

Glycogen

Without the participation of intermediate products, the substance is broken down into glucose. During a carbohydrate shortage, the monosaccharide glycogen is produced from proteins as well as fats.

Cellulose

She is also a natural cleaner. Removal of toxic substances, salts of heavy metals, harmful cholesterol. The process occurs due to the contraction of the walls of the intestine. The breakdown of fiber stops putrefaction and blocks the development of diseases associated with the functioning of the intestines.

The breakdown of fiber stops putrefaction and blocks the development of diseases associated with the functioning of the intestines. Most of all it is in cereals.

Insulin

It is considered a reserve carbohydrate of some plants and is formed from fructose. Often performs the function of a sweetener, and in the body - a stabilizer. It is found only in mature fruits.

So, complex carbohydrates - substances that improve the digestive system, normalize the concentration of glucose and contain a high proportion of fiber. The regularity of the use for a long time keeps satiety and maintains energy reserves.

The experts claim the best time to take slow carbs is before day 12(breakfast-lunch), and for dinner it is advisable to make a diet with low-fat food, that is, protein.

Complex carbohydrates reduce calorie intake, which promotes weight loss.

How important are slow and complex carbohydrates when losing weight

The simpler the composition of carbohydrates, the lower the amount of saccharide content. This means that the body will digest them faster, and this will lead to an increase in the concentration of sugar.

Assimilation of carbohydrates of plant origin is slightly slower, since the speed depends on the glycemic index. Foods with a high glycemic index consist of more than a hundred structural elements combined with each other. This means that they are able to deliver energy to the body as quickly as possible.

Useful information about monosaccharides:

Complex carbohydrates are found in cereals. In plants, they are found in cellulose and starch;
The complex molecular structure leads to low solubility of polysaccharides;
Glycogen is the material for the functioning of muscles, systems and organs. It is deposited in the muscles, liver;
In the process of physical training, muscle glycogen is consumed;
In people weighing 70 kg, the amount of glycogen after eating is 327 grams;
80% of the nutritious diet and the total proportion of carbohydrates we consume per day is starch.

Carbohydrates leading to fullness

Peeled grains (for example, rice, flour) are classified as neutral, but their excessive consumption leads to weight gain.

Answering the question posed, it is worth noting the importance of two types of carbohydrates: with an excess of sugars, their complete deposition into glycogen does not occur.

The carbohydrates of plants and vegetables that have undergone moderate heat treatment bring benefits. Next come cereals and cereals with an average GI.

Excess leads to the conversion of sugars into triglycerides, and they accelerate the development of adipose tissue. That is, regular consumption of carbohydrates will cleanse the body and reduce the amount of cholesterol.

The list of products (the table for weight loss shows the most frequently consumed products) is your healthy basket and it will help you correctly distribute the consumption rate per day.

Medical research has proven under their influence, the endurance of the body increases and fat burning is much faster and more efficient.

Experts say that the daily intake of food should be 50% slow carbohydrates.

Sources and types of slow carbohydrates

A large amount of slow carbohydrates is found in such products:

berries;
starch;
cereals;
fruits;
cereals (with the exception of semolina);
vegetables (leeks, zucchini, tomatoes, avocados, cabbage and onions);
legumes;
wild rice;
greenery;
bread, using wholemeal flour;
mushrooms;
pasta (hard wheat varieties).

The presence of an increased amount of monosaccharides, as well as 2 or 3 molecular chains, is an advantage of slow carbohydrates. We will present the list of products in the table for weight loss later, but now we will find out the types.

So, types of slow carbohydrates:

Due to excess monosaccharides, the process of splitting, energy release and assimilation is very slow.

Complex carbohydrates for weight loss (porridge diets)

The diet is based on the daily consumption of cereals, except for semolina. The benefit of morning meals lies in the beneficial effects of fiber, which helps cleanse the intestines.

The fitness industry offers you to choose one of two options for yourself: a 10-day and a 7-day diet. The effect of each will be visible only by observing certain rules.

"6 cereals"

Every day you eat porridge from any cereal. On the last day, repeat any dish you wish or cook porridge from several cereals. The amount of consumption is not limited, as cereals are rich in slow carbohydrates.

The list of products (the table for weight loss indicates their GI) is diverse, so choosing additional ingredients to sweeten cereals is not difficult.

They need to be boiled in unsalted water. A couple of days before the diet, exclude fast foods, spicy, alcohol and fried foods.

The diet is based on the daily consumption of cereals, except for semolina.

Diet "10 days"

Exclude potatoes, butter, all types of dairy products, bread, meat, fish, pastries, poultry from the diet. On diet days, we eat porridge without salt. Be sure to drink a glass of water before meals.

During each diet, it is permissible to sweeten food with honey, fruits and nuts. Frequency: once every 6 months. The exit is carried out by the gradual addition of prohibited goods.

Table: list of foods with slow carbohydrates

The ideal ratio is 2:3. So, you need to eat 300 gr. fruits, and vegetables 450 gr.

Let us consider in detail the daily consumed food products containing slow carbohydrates. The list of products (table for weight loss below) includes GI and sources.

The uninterrupted functioning of the body lies in the constant saturation with slow carbohydrates.

Top 5 healthy breakfast recipes

Slow carbohydrates are not deposited in the waist and this is a weighty argument to start the day with them.

Ideal breakfast options:

Morning drinks can be anything, the main thing is not to drink breakfast with them. Before eating, a glass of water will not hurt to start the digestive system.

Glycemic diet: a path to the beauty and health of the body

To achieve the best effect from dieting, you need to study the table for weight loss, which shows a list of foods with slow carbohydrates and GI.

The diet is divided into 3 stages:

Inclusion in the diet of products with GI up to 39;
Phased introduction of food products with GI from 40 to 59;
2/3 of the diet consists of products with GI values up to 39, the remaining 1/3 part is high GI.

Diet conditions:

Sample daily menu:

Breakfast. Buckwheat groats or oatmeal boiled with boiling water, milk, apple.
Snack. A few pears or a salad of cucumbers and stalk celery.
Dinner. Cereal soup in vegetable broth, a piece of rye bread, a few plums.
Snack. A glass of curdled milk or 100 gr. cottage cheese.
Dinner. Chicken stew with beans, tomatoes and onions.

Daily intake of carbohydrates and its limitations

Reducing the rate of carbohydrates will lead to metabolic disorders. Deficiency will reduce immunity, brain activity and physical activity.

Soon there will be weakness and fatigue. Therefore, find the right approach to consuming slow carbohydrates.

Print out a weight loss chart and periodically review the list of products to remember which foods are good and which will harm the body.

Answering the question regarding the rate of carbohydrate intake is not easy, due to the existence of several theories. Some nutritionists believe that per kilogram of our body weight it is necessary to consume 4 grams. carbohydrates per day. But this diet is prescribed taking into account daily physical activity.

Others claim that for weight loss it is enough to consume carbohydrates of 1-2 grams. for every kilogram of weight. At the same time, the diet provides for eating your favorite dish once a week, including those with a lot of sugar.

Find the right approach to consuming slow carbohydrates.

Still others are inclined to believe that losing weight with a low-calorie diet is possible without doing physical activity. In this case, the daily carbohydrate intake should not exceed 2 grams. for every kilogram of body weight.

A balanced diet for weight loss: how much and when to eat proteins, fats and carbohydrates

The ratio for weight loss and muscle gain:

carbohydrates 40-60%;
proteins 25-35%;
fats 15-25%.

To keep in shape:

carbohydrates 30-50%;
proteins 25-35%;
fats 25-35%.

Weight loss ratio:

carbohydrates 10-20%;
proteins 40-50%;
fats 30-40%.

Until noon, the body should be saturated with exactly the substances that exude energy.- carbohydrates and fats. After using them later, get ready for extra centimeters in problem areas.

During breakfast, it is necessary to saturate the body with carbohydrate and protein products.

During breakfast, it is necessary to saturate the body with carbohydrate and protein products. For example, cook a healthy porridge. Mango cannot be cooked. It is also allowed to add a little fat in the form of nuts, that is, slow carbohydrates from the list of foods in the weight loss table.

Snacking between morning and afternoon meals should include carbohydrate foods.

We prepare lunch according to the following combination: most of the proteins, the average proportion consists of fats and the minimum amount of carbohydrates.

Dinner: protein product + fiber. For example, you can cook chicken breast with vegetables.

Remember, losing weight is not only about eating healthy foods and active physical exercises, but also about the correct daily distribution of calories and carbohydrates.

From this video you will learn how to eat right, including slow carbohydrates in your diet.

This video will introduce you to useful information about carbohydrates.

This video will tell you how to eat right to get rid of excess weight.

If you study the list of foods with slow carbohydrates and follow it when compiling a diet menu, you can not only lose weight, but also maintain your weight. Refusing tasty but harmful ingredients, and including healthy food in the menu, you will be able to restore your health. During the diet, the feeling of hunger will not accompany, since foods with slow (otherwise they are called complex) carbohydrates allow you to get full for a long time.

How are slow carbohydrates arranged?

Saccharide is a constituent of carbohydrates. At the molecular level, they are made up of carbon, oxygen, and hydrogen. When broken down in the human body, carbohydrates are converted into glucose, which is later used to form energy. The part that turned out to be superfluous is deposited in the muscles and liver in the form of glycogen, or fat is formed from it.

It takes a long time to digest complex carbohydrates, as well as high energy costs. They are practically not deposited in the reserve in the form of fat, but, on the contrary, they are forced to break down body fat for energy.

The list of products with "long-burning" carbohydrates includes most of the vegetables and fruits. They also contain a lot of fiber.

Especially for people with diabetes, the concept of "glycemic index" was introduced, indicating the rise in blood sugar levels after consuming one or another ingredient. A high GI indicates harm to human health.

Thus, we can conclude that slow carbohydrates have a positive effect on the performance of the human body. Due to saccharides, the production of serotonin, which is a hormone responsible for mood and maintaining the natural body temperature, increases. It is able to warm the body, so it is believed that long-digestible carbohydrates are especially useful in winter.

On a note! Ingredients with complex carbohydrates have a generally low GI, so they are suitable for weight loss and in the presence of diabetes. When they are used, glucose enters the bloodstream gradually, without leading to a strong jump.

It is advisable to eat foods rich in complex carbohydrates for breakfast or lunch, since glycogen is actively formed in the morning. If you eat them late in the evening, a long carbohydrate metabolism can interfere with the proper rest of the body.

On a note! Since complex carbohydrates are digested for a long time in the human body, they are not recommended to be consumed after sports activities, when the body needs to quickly replenish the energy expended. Before classes, they, on the contrary, are needed. For people leading a sedentary lifestyle, such products are recommended for use.

Varieties of slow carbohydrates

Complex carbohydrates are made up of the following monosaccharides:

starch- characterized by the ability to slowly break down by digestive enzymes, contributes to the normalization of glucose levels;
cellulose- brings great benefits to the human body, restores the functioning of the intestines, removes harmful components and, in general, is a natural cleanser for the digestive system;
glycogen- is able to convert into glucose, with a deficiency of carbohydrates, this monosaccharide is formed from fats and proteins;
insulin- reserve carbohydrate of some plant foods, converted from fructose, present exclusively in ripe fruits.

List of low carb foods

There are many foods that contain complex carbohydrates. Usually it's starch. The main feature of such ingredients is a neutral taste, the absence of pronounced sweetness. In other words, the complete opposite of foods with a lot of simple carbohydrates.

The list of products consisting of slow carbohydrates is quite wide. The main ingredients are:

pasta made from durum wheat;
cereals;
legumes;
bread baked from wholemeal flour;
beans;
cookies without added sugar;
Brown sugar;
dried apricots;
grapefruit, orange, cherry and other fruits and berries;
shelled barley;
spinach;
peppers, cauliflower and many other types of vegetables;
mushrooms and other ingredients.

Products from the above list should be present in the daily diet of any person. They not only contribute to getting rid of excess weight, but also help improve the functions of the digestive system and overall health.

Table of products with slow carbohydrates

To understand which ingredients include a lot of slow carbohydrates, a complete list of products is compiled in the table. It also contains the glycemic index.

Product, 100 g	Glycemic index	The amount of slow carbohydrates, g
Cereals and flour products


Rye bread
White rice
Durum wheat pasta
Barley grits

Pearl barley
soy flour
Greens and vegetables


Bulb onions



Bell pepper
fresh tomato

Berries and fruits



Red Ribes

Gooseberry

strawberries




Black currant

Strawberry

Dried fruits



Prunes
Legumes


Green pea
Lentils
Dairy



Nuts and seeds
Walnuts
sunflower seeds

Peanut, hazelnut

And although dairy products are high in protein and low in carbohydrates, they are also included in the table. After all, they are beneficial and also contribute to weight loss.

The most saturated with slow carbohydrates are cereals. That is why cereals are an important part of the daily diet. They fill with strength, energize and help get rid of extra pounds. However, for weight loss, you will have to cook them without sugar, which is the main source of "harmful" carbohydrates. And they are known to promote the deposition of fat.

As for flour products, although some of them contain slow carbohydrates, they should be eaten with caution. Many bread products are far from harmless and contribute to the accumulation of fat. Most flour products contain fast carbohydrates.

Potatoes and corn contain a lot of starch, but have a high glycemic index. During the period of dieting for the purpose of losing weight, these products are best consumed with caution, limiting their number on the menu. Porridges are considered more successful sources of starch. The advantage is on the side of buckwheat, oatmeal and barley.

When determining the content of complex carbohydrates, it is important to take into account the fact that after heat treatment, some of them tend to turn into fast ones. Wheat is an example:

raw- the product is rich in fiber, it contains the maximum amount of slow carbohydrates;
peeled wheat- no fiber, GI more than raw wheat;
wheat porridge- contains slow carbohydrates, but the GI is much higher than that of a raw product;
wholemeal wheat flour- complex carbohydrates have turned into simple ones, but the fiber content is still significant;
products baked from wholemeal flour- a dietary product, but contains fast carbohydrates;
fine wheat flour- contains a large amount of fast carbohydrates, leads to the accumulation of body fat;
fine flour flour products- a high-calorie product, has a high glycemic index, the product is not recommended for use in weight loss and the presence of diabetes.

The above example proves that most of the slow carbohydrates are in raw wheat. If it is crushed to a state of flour, the product becomes unsafe for the figure. The degree of grinding is important. There are practically no slow carbohydrates in finely ground flour. And under the influence of high temperatures, they completely turn into fast ones.

Daily rate

With a decrease in the norm of slow carbohydrates, the material metabolism in the body may be disturbed. In addition, the lack of these substances often leads to a weakening of the immune system, a deterioration in the functioning of brain activity, and a decrease in physical activity. A person may experience symptoms such as weakness, excessive fatigue. Therefore, it is recommended to eat enough foods with complex carbohydrates.

As for the rate of slow carbohydrates, opinions differ on this. According to some nutritionists, to lose weight per 1 kg of weight, a person needs 4 g of carbohydrates per day. However, it is necessary to lead a fairly active lifestyle. Other nutritionists are of the opinion that the body needs up to 2 g daily for every kilogram of body weight. But at the same time, you can afford to enjoy a tasty and not very healthy dish once a week.

However, there is another opinion regarding fast and effective weight loss, the essence of which is the absence of physical activity, but the observance of a low-calorie diet. In this case, the rate of slow carbohydrates is 2 g per 1 kg of human weight.

By reviewing your diet and including in it a lot of foods with slow carbohydrates, you can lose weight and restore health. The main bet should be made on cereals. As for vegetables and fruits, they are best eaten raw. No less useful are legumes and dairy products, which enrich the human body with vegetable and animal protein.

It is known that carbohydrates are the most demanded substance for ensuring normal life and the entire human body. As shown by numerous studies, they should be at least half of the total daily intake of nutrients. They are needed to regulate blood glucose levels, which affect brain function and help the body process the fats and proteins needed to increase muscle mass.

From this it follows that a decrease in the amount of carbohydrates consumed leads to various physical and nervous ailments, in particular, a decrease in stress resistance and performance. That is why it is important to learn how to choose carbohydrates for your diet, as well as understand what properties are endowed with fast and slow carbohydrates. Let's figure it out together.

Carbohydrates are substances like saccharides. Those that have one unit in their composition are usually called monosaccharides, but two units are disaccharides. These substances are also called fast carbohydrates, because they rapidly increase blood glucose levels, and besides, they are endowed with a high glycemic index (GI).

Carbohydrates that consist of three or more saccharide units are called polysaccharides or slow carbohydrates. Polysaccharides slowly raise blood glucose levels and have a low GI.

In turn, each of these types is divided into groups.

simple carbohydrates

Monosaccharides

Glucose (or as it is also called dextrose) is a kind of energy reserve concentrated in the muscles and liver in the form of glycogen. Glucose is found in foods such as grapes, all kinds of berries, citrus fruits, carrots and corn.

Fructose - this substance can be found in the composition of all types of honey, ripe fruits and vegetables that have a sweetish aftertaste. This product is slightly less well absorbed than dextrose. Before processing it, the body is forced to "turn" fructose into glucose.

Galactose - found in dairy products such as cottage cheese, cheeses and others.

disaccharides

Sucrose - the bulk of this substance is concentrated in sugar (beetroot, brown and cane). Partially found in ripe vegetables and fruits (no more than 9%).

Lactose is milk sugar, a one-of-a-kind carbohydrate that is of animal origin. Because of this, it is an extremely valuable component of the diet of every person. This product is found in milk and ranges from two to eight percent, depending on the type of milk.

Maltose is a natural sugar that is formed during the formation of malt and the fermentation of grapes. Maltose can be found in beer, muesli and citrus fruits.

An excess of carbohydrates of this type (various jams, granulated sugar, pastries with cream, etc.) has a very detrimental effect on the state of the body. They quickly enter the bloodstream, which leads to the release of insulin. As a result, you can gain excess weight or even worse, obesity can develop.

Complex carbohydrates

Glycogen - converted by the liver into glucose. When the right amount of carbohydrates does not enter the body, this product can be formed from proteins and fats. This substance can be obtained from pork, beef, chicken liver. There is plenty of glycogen in yeast cells, as well as in crab meat.

Starch - thanks to catalysts, it is converted into dextrose and maintains its level in the body. These substances are found in potatoes, cereals and legumes.

Fiber - 2/3 of this component passes through the digestive tract and leaves the body naturally, "capturing" with it "bad" cholesterol and other harmful substances. Helps protect the intestines from various diseases.

Insulin is formed from fructose residues. It acts as a storage carbohydrate for most plants. For example, insulin can be found in the cells of chicory and artichoke. This substance is used as a substitute for granulated sugar for people with diabetes.

Pectin - plays the role of stabilizing products. Unripe fruits and vegetables contain propectin, which is converted into pectin when ripe.

Complex carbohydrates are substances that are very rich in fiber, which improves the functioning of the digestive system. They gradually release their sugar into the bloodstream, helping to maintain normal energy levels. Thanks to this product, the feeling of fullness of the consumed food is maintained for quite a long time. With the help of complex carbohydrates, you can reduce the amount of calories that the body needs, which will contribute to weight loss. In addition, polysaccharides will be an excellent source of nutrition for active physical activities.

The ratio of carbohydrates and proteins

By reducing the amount of carbohydrates consumed, and adhering to a dietary nutrition program, each person must necessarily introduce a certain amount of protein into his menu to balance all the nutrients.

Thanks to this, it is possible to prevent the consumption of nitrogen, the deficiency of which, in turn, leads to disturbances in the functioning of the muscular system or to a decrease in muscle mass. In addition, the body desperately needs excess protein, which, being transformed into dextrose in the liver, is needed to ensure the normal functioning of both the brain and the central nervous system.

Slow and fast carbohydrates in food

In order to correctly introduce carbohydrates into your diet, you need to know what the glycemic index of a particular product is.

The table below contains a list of foods that contain fast carbohydrates.

food list	GI	food list	GI
fried potatoes	90	Zucchini caviar	85
Watermelon	65	Muesli	90
Honey	85	Beer of any kind	105
Syrup made from rice and wheat	95	glucose syrup	110
Starch	105	Glucose	115
Maltodextrin	90	Potato baked in the oven	105
Rice flour	90	Potato starch	105
Fried potatoes, french fries	90	Lean rice porridge	100
Instant potato	95	Gluten free white bread	100
Celery root	90	Cornflakes	95
arrowroot	80	Whether boiled or steamed carrots	90
Refined wheat flour	80	Corn starch	90
Turnip	80	Rice pudding	90
rice milk	80	Parsnip	90
Popcorn without any additives	80	Buns for hamburgers	90
White sandwich bread	80	Tapioca (groats)	90
Rice cakes, puffed rice	80	Rice groats	90
Pumpkin	85	Mashed potatoes	75
Syrup made from corn	125	lasagna	80
Sweet waffles	80	Donuts	80
Milk rice porridge	85	air amaranth	75
Bagels and bagels	65	White bread, loaf, buns	75
Corn porridge	80	Biscuit	65

Grocery list	GI	Grocery list	GI
fresh tomatoes	15	Pearl barley	25
fresh cucumbers	25	Pasta made from durum wheat flour	40
Bulb onions	15	Medium fat milk	37
Broccoli	15	Medium fat cottage cheese	35
fresh white cabbage	15	Medium fat kefir	30
fresh carrots	25	Low fat cream	35
Canned olives	25	sea kale	20
Canned olives	20	Boiled sausages	30
Fresh grapefruit	18	Smoked sausage	37
fresh apples	25	Ketchup and other tomato-based sauces	15
Fresh apricots	25	Tomato juice	20
fresh oranges	40	Kvass	35
Fresh peaches	25	Wine	28
Fresh black currant	20	nuts	20
Dried prunes	30	Marmalade	28
dried apricots	35	bitter chocolate	18
Boiled potatoes	75	oatmeal	70
boiled rice	75	Buckwheat porridge	48
Fresh persimmon	60	Bread made from rye flour	70
Fresh melon	55	Processed cheese	55
Fresh bananas	55	Chees Feta	48
Sauces based on eggs and vegetable oil	55	Sugar free coffee	50

How to use herbs correctly?

For cooking, which will contain a small amount of simple carbohydrates, you should give preference to boiled or baked foods. It is necessary to exclude fried foods and smoked meats from your diet. Vegetables in the diet should be fresh or steamed. Fish and meat are grilled (or in the oven) or boiled.

This mode and diet will help the body to normalize the process of assimilation of nutrient organic substances. Thanks to this method of eating food, you can get rid of extra pounds, as well as normalize the level of insulin in the blood.

A complete rejection of carbohydrates is strictly prohibited, otherwise you can harm the liver and kidneys, which will lead to a deterioration in the overall health of a person.

Choose only the right foods and be healthy!

AND complex. The first, sometimes they are also called fast, give an instant surge of strength and an increase in efficiency. And others provide a slow and gradual release of glucose - the main source of energy, which makes them more valuable and useful.

Complex carbohydrates: on the shelves from "a" to "z"

Actually in complex carbohydrates everything is extremely simple, and they got their name because of the molecular structural structure. The group of complex sugars includes long-chain oligo- and polysaccharides formed by a different number of organic monomeric units that determine the belonging of a “long-playing” carbohydrate to a particular class of chemical compounds, mainly aldose, ketosis, less often food acids and alcohols. These substances provide energy needed by the body by breaking the chemical bonds between the structural units of the molecules, which causes a long time interval for the breakdown and digestion of polysaccharides in the intestine.

For the successful implementation of its activities, the human body requires the following types of complex carbohydrates:

Most of the slowly digestible carbohydrates are found in vegetable food, but there are those components that can be obtained from food of animal origin. For example, glycogen, called animal starch, enters the human body in small amounts with meat products, but is mainly synthesized by cells as a reserve supply of glucose. Or chitin, the only source of which is seafood (, crayfish), also reproduced by living structures within themselves within the framework of the needs of the body. There is an erroneous opinion that carbohydrates that provide the body with slow energy are less caloric, although there is no obvious relationship between kilocalories and the carbohydrate composition of foods, but there is a significant difference in the mechanism of action on the body.

The value of complex polysaccharides for the body

Natural foods contain the optimal amount of perfectly balanced components, which is very important when it comes to carbohydrates. Many people still misunderstand the meaning of the word "polysaccharide", imagining high-calorie and sweet food, although this is not always the case. Complex sugars rarely lead to a set of extra pounds, from their use there is an extremely positive effect:

they ensure the work of all cellular structures of the body, smoothly and evenly feeding them with energy during the day;
control brain activity, preventing glucose starvation;
regulate and normalize muscle activity;
in some physiological processes, carbohydrates act as receptors;
with the help of complex sugars, the body replenishes the glycogen stores used up per day;
reduce the risk of hepatic atrophy and fat deposition in the liver cells.

Slowly digesting glucose polymers, unlike its monomeric forms, do not cause a sharp increase in blood sugar and do not provoke active production of insulin, minimizing the risk of diabetes, which is an important principle of proper nutrition.

The human body, deprived of a sufficient amount of slow carbohydrates, will eventually begin to destroy itself, because fiber and dietary fiber needed to keep the digestive system working:

promote the removal of toxins and toxins;
prevent the accumulation of feces;
normalize the intestinal microflora, eliminating putrefactive processes;
improve peristalsis;
prevent the development of diseases of the stomach and intestines, which include gastritis, colitis, flatulence, etc.

Sufficient amount of carbohydrate components guarantees the normal functioning of the pancreas, timely and effective breakdown and absorption of fats and proteins by the intestinal walls, as well as maintaining a normal metabolism. Predominantly long digestible sources of glucose are recommended for many diseases: atherosclerosis, diabetes mellitus, obesity of the second degree and above. Slow carbohydrates as "orderlies of the body" - they not only clean and put it in order, but also prevent the development of many diseases (cancers of the intestines and digestive organs), maintain normal blood pressure, elasticity of the skin and participate in the work and synthesis of protein structures ( antibodies, enzymes, hormones).

The importance of polysaccharides in healthy eating and weight loss

The role of complex sugars in proper and healthy nutrition is due not only to the normalization of digestion, but also to the maintenance of tone, balance of strength and energy, because, digesting for a significant period of time, they contribute to a long-term feeling of satiety. All known low-carbohydrate diets are based solely on the mechanism of carbohydrate breakdown of polymers and the duration of their decomposition. The body smoothly breaks down long-chain polysaccharide molecules, and the first glucose monomers enter the blood only through 35-40 minutes after eating. And during this period it is very important not to eat something sweet, trying to get the much-desired feeling of satiety. Further digestion of complex carbohydrates lasts at least three hours, during which there is no hunger, but there is a surge of strength and vigor.

Of course, not all polymeric sugars are completely digested by the intestines, for example, dietary fiber and fiber are absorbed on average for 70-75 % , playing the role of ballast substances rather than food. They contribute to the regulation of intestinal activity, controlling its motility, preventing the occurrence of constipation and dysfunction.

It is very important to consume slow carbohydrates for people involved in active physical work, or bodybuilders, since the lack of complex polysaccharides can provoke irreversible changes and shift the balance of proteins in the body, borrowing some of them to replenish energy. It's interesting that nutritionists it is not advised to get involved in a large amount of complex carbohydrates in the evening, because such a hearty dinner will provoke an increase in the load on the liver and pancreas, bringing with it restless sleep, a feeling of heaviness and even nausea.

Foods rich in slow carbohydrates have different caloric content, but even the most nutritious of them are not the cause of gaining excess body weight. The fact is that with a properly constructed diet, when most of all carbohydrates (about 60%) that come with food are complex and make up lunch and partly dinner, the body does not lack glucose fuel. This allows it to replenish the glycogen stores consumed during the day in the liver cells and muscle fibers without creating unnecessary subcutaneous and fatty deposits. Nutritionists recommend focusing on plant-based sugars:

fruits;

vegetables;

cereal crops;

legumes.

They found maximum starch and fiber content, plus vitamins, micro and macro elements, and other nutrients. It is important to remember that the satisfaction of hunger when eating such foods comes gradually, and measure portion sizes to prevent overeating. In fairness, it should be noted that simple carbohydrates are no less important for the normal functioning of all systems and organs. But it is precisely on polysaccharides that the main task lies, which consists in providing cells with the much-needed glucose.

Given the structural features and properties of polysaccharides, products that are high in their content do not have a sweet taste and are characterized low glycemic index (GI). The latter is understood as the rate of breakdown of a carbohydrate molecule to glucose and the ability of the product to increase blood sugar levels. It must be remembered that the complex carbohydrates contained in various food groups differ in their effect on the body, their ability to saturate with energy, and their nutritional value.

Cereals, cereals and cereals

Most healthy carbohydrates are found in whole grain products: baking and bread made from wholemeal flour, especially with the addition of bran, as well. But when choosing porridge, you should remember that cereals, and for the most part, contain simple sugars. In the list of products with slow carbohydrates, you can safely include pasta from durum wheat. Purchase with special care rice- the more it has undergone heat treatment (grinding, steaming, etc.), the more “useless” it is as a source of nutritional elements. A good source of long-lasting carbohydrates will also be buckwheat or barley porridge and legumes (peas, soybeans, all types of beans), boiled in water with a minimum amount of salt.

Vegetables and fruits

Rich in "glucose fuel", predominantly green in color - this color indicates the presence of a large amount fiber, while green-skinned ones are found pectins, but they are in some, for example, in blackcurrant and gooseberry. Apples, pears, plums, cherries and peaches, apricots, fresh green peas and corn, pumpkin, tomatoes and other plant foods should be included in the daily diet. Of particular interest is potato- depending on the method of preparation, it may be dominated by fast or slow carbohydrates. Therefore, this vegetable is recommended to be consumed exclusively boiled or steamed.

Other products

But, as well as carbohydrates do not contain. But from the human body is easier and faster synthesizes its own glycogen, and seafood (shrimp, crab and their products) is an unsurpassed source chitin.

The benefits for the body are determined by the numerical value of the glycemic index (GI) - the lower it is, the more slow carbohydrates are contained in the product. It is this indicator that is decisive in the construction of the schedule and diet.

The product's name	Total carbohydrate content, g / 100 g	GI
	8,1	5
Basil	7,8	5
	5,4	10
white mushroom	2,1	10
leaf lettuce	2,3	10
	4,2	10
honey mushrooms	3,7	10
	7,3	15
	13,7	15
	2,1	15
	3,8	15
	10,8	15
	6,5	15
Radish	3,4	15
Asparagus	3,2	15
red	5,9	15
Bulgarian green pepper	5,3	15
Dill	4,1	15
	16,1	20
green olives	1,3	20
fresh	1,8	20
	0,3	22
on the water	22,4	22
Plum	9,6	22
	13,6	26
green	11,5	30
fresh	16	30
red apples	11,2	30
brown	55	30
	5	30
skimmed	1,2	30
Strawberry	6,3	32
	9,5	34
	11,5	35
	8,3	35
	53,7	35
natural	3,5	35
Wholemeal macaroni	23,2	38
Green peas, fresh	12,8	40
	8,1	40
Gooseberry	9,1	40
	29	40
white	47,5	40
Crab meat	96	40
Red beans	47,8	42
Pear canned	62,1	44
Whole grain bread	56,5	45
Bread "Borodinsky"	40,7	45
	9,2	49
Sherbet	66,2	50
	49,7	50
	11,5	50
sugarless	55,4	50
	23,5	52
	71,7	55
Mango	13,5	55
Durum wheat pasta	23,2	55
Wholemeal bran bread	43,9	55
oatmeal cookies	67,8	55
	49,1	60
Peeled rye flour	61,8	60
	22,6	60
apple jam	55,9	61
Pork tenderloin	5,7	61
	56,9
Peas dry	46,5
Lentils	39,4
	36,1
Potato	18,2
Almond	13,6
Green peas	6,8
beans	6,1

Fitness trainers and nutritionists it is strongly advised to include products from all groups in the diet - this will allow you to achieve a balanced and rational daily menu that covers the body's energy needs.

Carbohydrate norm

The total amount of carbohydrates consumed per day is approximately 100-150 g. The energy requirement for athletes is defined somewhat differently, in this case, carbohydrate intake reaches 200 g, which is typical for the stage of muscle gain or recovery period. At the same time, about 55-60% should be occupied by products with slow carbohydrates, namely:

fruits;

vegetables;

cereals and cereal products.

Power adjustment according to the content of carbohydrate components is possible only according to a specially designed diet. Typically, this approach is used by bodybuilders to dry the body or build muscle. In all other cases, a shift in carbohydrate balance between simple and complex sources glucose can cause negative consequences:

glucose deficiency can lead to liver depletion, various dysfunctions and its so-called rebirth;
with an irregular intake of carbohydrates, the body begins to receive them by transforming proteins and fats from the food entering the body;
glucose is involved in lipid metabolism, its insufficient amount can lead to improper burning and uncoupling of fats.

It is important to remember that deficiency and excess of sugars extremely harmful to the body. A clear deficiency of glucose will cause the body to deplete its own glycogen stores first, and then the body will begin to take protein from the muscles, internally synthesizing it into amino sugars. More serious consequences of carbohydrate starvation can be brain tissue poisoning, frequent fainting, and even acidotic (diabetic) coma.

Excess unused glucose is converted into fat, with accompanying problems in the form of caries, impaired insulin production, and an increased risk of developing diabetes. That is why you should be especially careful with low or high carbohydrate diets. And even more so, do not make a decision on such a diet on your own without consulting a dietitian.

The biggest misconception of losing weight, especially young girls, is their confidence in the absolute harm of carbohydrates for the figure. However, by sharply reducing their consumption, it will not be possible to achieve the desired harmony, but a breakdown, lethargy, loss of appetite or depression is completely. It is very important to determine the optimal number of calories and draw up a nutrition plan (fractional), which will allow you to bring the body back to normal without compromising health.

Interoperability and Compatibility

According to the principles of healthy eating, it is not recommended to eat sources of fats and carbohydrates together. The best solution is to eat carbohydrate-containing foods separately, but it is permissible to combine sources of proteins and slow carbohydrates in one meal, only if it is not fruits or berries. Vegetables and cereals, rich in smoothly digestible polysaccharides, are allowed to fill with vegetable oils.

Due to their high nutritional value, slow carbohydrates are considered the best source of energy. They perfectly satisfy hunger, contribute to a longer feeling of satiety, reduce the number of daily snacks, which will have a great effect on the state of the figure and mood.

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