Where carbohydrates are contained in which products table. What are complex carbohydrates - in what foods are they? Interesting facts about simple carbohydrates

If you're a weight watcher, this list of 40 low carb foods will help you stay in great shape. Add them to your shopping list!

People who watch their figure know that they are at the very border twilight zone. On the one hand, carbohydrates are needed to feed the muscles with energy during intense training. On the other hand, if you overdo it a little, you can forget about six pack abdominals.

Losing energy, a growing belly, and stuttering muscle growth are sure signs that you're overindulging in pasta, cereal, and other carbohydrate-rich foods. I don't think it's worth pointing out that any trip to the supermarket can turn into a carb hurdle race as you navigate a jungle of dubious food that is full of refined carbs and simple sugars but poor in muscle-building protein.

A key success factor in your war on fat deposits will be a clear understanding of where to look for products with low content carbohydrates. Products that are filled to capacity with what your body needs, namely, useful trace elements, vitamins and not so dangerous natural ones.

We'll put together a comprehensive shopping list that includes low-carb foods, the perfect choice for active lifestyle enthusiasts. We will go through all the selected positions step by step. So who's hungry?

1. Zucchini

Carbohydrates: 7 grams in 1 medium sized squash

Zucchini, or as the French often call them, zucchini, are green vegetables that will help you cut excess carbohydrates from your diet. Zucchini cut into strings with special peelers for vegetables will be an excellent substitute for spaghetti in side dishes for meat dishes.

Grated zucchini can be put in potato pancakes instead of potatoes, or you can add them to the dough instead of flour. Or you can make an inspiring low-carb snack. Trim the ends off the zucchini and cut into long, wide strips using a peeler or a professional vegetable grater. Then put a piece of smoked salmon or arugula on one end of the strip and roll up.

Good to know. Zucchini is rarely called a "superfood", but they contain a lot of essential substances, including potassium, magnesium and.

2. Cauliflower

Carbohydrates: 5 grams per 1 cup

Cauliflower is called a "low-calorie starch" for a reason. Boiled cauliflower's unique texture makes it a great alternative to mashed potatoes (but you save about 23 grams of carbs per serving compared to potatoes), pasta, cheese, creamy soups, and even a flavorful pizza crust. Or chop up a raw head of cauliflower in a food processor and cook it in place of millet porridge or rice.

Good to know. Cauliflower is a member of the Cabbage family, therefore, like ordinary cabbage or broccoli, it contains a huge supply of antioxidants.

3. Swiss chard

Carbohydrates: 1 gram per 1 cup

Nutrient-rich dark leafy vegetables should be a must on your shopping list, and chard is no exception. You can steam or sauté it, or you can take raw beetroot leaves and use them instead. rich in carbohydrates tortillas when making tacos and rolls.

Good to know. Leaf beet provides the body with a large amount of potassium. A Journal of Dietetics study found that potassium reduces the overall risk of cancer and heart disease.

4. Mushrooms

Carbohydrates: 2 grams per 1 cup

Porcini mushrooms, button mushrooms and the much more exotic shiitake - all mushrooms are low-carb foods with great taste and rich aroma. Large fleshy mushrooms can be used as an alternative topping for a hamburger or pizza, which in the traditional version is detrimental to your figure.

Good to know. All types of mushrooms contain large amounts of substances that stimulate the immune system.

Carbohydrates: 1 gram per 1 stem

Celery is 95% water, so don't be surprised by the almost complete absence of carbohydrates in it. Cut celery into wedges, add to a salad, or just slather some nut butter on it for a nutritious snack without the refined carbs that destroy abs.

Good to know. Celery - great source vitamin K, which is involved in the absorption of calcium and strengthens bones.

6. Cherry tomatoes

Carbohydrates: 6 grams per 1 cup

Cherry tomatoes taste better than the large supermarket tomatoes, and they offer a great way to add nutrition to your diet without any risk of spinning the carb counter.

You can pop the cherry tomatoes in your mouth whole, or drizzle them with vegetable oil and bake at 200 degrees until the tomatoes shrivel and turn into fragrant baked bombs.

Good to know. These pink balls are a source of the cancer-fighting antioxidant lycopene.

7. Pumpkin Spaghetti

Carbohydrates: 7 grams per 1 cup

Think of pumpkin spaghetti as Mother Nature's low-carb answer to traditional pasta. IN ready-made pumpkin pulp breaks up into thin strips with a nutty taste, which are very low in carbohydrates. Simply cut the pumpkin flesh into thin slices, remove the seeds, and microwave until tender.

Pat the pumpkin thoroughly with paper towels or parchment paper and microwave for 8-12 minutes, or until the flesh is tender. Leave the pumpkin to cool for 5 minutes, then cut it into thin strips with a fork. Top the pumpkin spaghetti pasta with your favorite protein-rich meat dish.

Good to know. Pumpkin is high in vitamin C, a nutrient that helps with muscle soreness and protects muscles from oxidative stress after intense workouts.

Other Low Carb Vegetables:

• radish
• watercress

8. Apricots

Carbohydrates: 8 grams per 2 fruits

Enjoy apricots as a quick snack, or chop and add to yogurt, oatmeal, and even salad for a natural sweetness.

Nutritional value: orange pulp of apricot contains a lot of beta-carotene, an antioxidant that affects brain function.

Carbs: 8 grams per ½ avocado

Unlike their fruity relatives, the avocado contains virtually no sugar. 75% of avocado carbohydrates are dietary fiber and are not absorbed in the intestines.

Good to know. bold, in good sense, avocados are loaded with heart-healthy monounsaturated fatty acids.

Carbohydrates: 11 grams per 1 cup

Of all the berries in the world, strawberries contain the least amount of sugar, making them an excellent choice for satisfying the needs of the sweet tooth. If you are concerned about the possible presence of pesticides in the berries, look for "organic" strawberries on the shelves.

Good to know. Strawberries are an excellent source of vitamin C, which strengthens the immune system and protects the athlete's body from colds.

11. Red grapefruit

Carbs: 9 grams per ½ cup

It's time for this low-carb fruit. Did you know that a grapefruit has 20% less sugar than an orange? Just don't try to disguise it sour taste, sprinkling the slices generously with granulated sugar.

Other Low Carb Fruits:

Meat and fish are low in carbohydrates

12. Catfish

Even tastier than telapia, catfish is an inexpensive option for loading your muscles with clean, high-quality protein. Farmed catfish are considered rational choice for those who love fish. Fillets can be steamed, grilled, baked in the oven or fried in a pan.

Good to know. This swimmer is an excellent source, which is necessary for the normal functioning of the nervous system.

13. Canned pink salmon

Carbohydrates: 0 grams per ½ can

Canned fish is an ideal source of carbohydrate-free protein. Pink salmon is considered budget option with low levels of toxic substances, in particular mercury, which is often present in canned tuna.

Good to know. Canned pink salmon is a great way to get a powerful boost of fatty acids that reduce post-workout muscle soreness and stimulate muscle protein synthesis.

14. Chicken drumstick

Carbohydrates: 0 grams in 100 grams

Although the usual chicken fillet can be called perfect choice, the budget chicken drumstick also has its advantages. It is juicier, has a richer taste and does not become too dry during cooking. Leave the skin on before cooking for even more flavor, but if you don't want the extra fat, remove the skin before eating.

Good to know. Apart from powerful charge protein (30 grams per 100 grams), chicken drumstick is rich in selenium, an antioxidant that will help you deal with post-workout oxidative stress.

15. Minced Turkey

Carbohydrates: 0 grams in 100 grams

Inexpensive and ubiquitous ground turkey is an easy way to fill your diet with protein without the carb load. Use minced meat for burgers or meat dishes. To remove fat calories, look for minced white meat.

Good to know. Like any other bird, turkey contains a complete set of essential amino acids that will boost your muscle growth.

16. Pork tenderloin

Carbohydrates: 0 grams in 100 grams

At proper preparation pork tenderloin is juicy, has a great taste and is not so expensive compared to beef. It also offers an excellent protein to fat ratio of 6:1. If you're buying pre-cooked pork tenderloin, choose unseasoned meat. This will help you avoid the appearance in the diet excess salt and dubious ingredients that can end up on the table along with seasonings.

Good to know. In addition to muscle-friendly protein, pork tenderloin contains a B-vitamin needed to generate the energy you need in the gym.

17. Boneless steak

Carbohydrates: 0 grams in 100 grams

Beef tenderloin is one of the best varieties lean meat presented in supermarkets. The right choice if you want to saturate your muscles with zero-carb protein. The meat is perfect for marinating, which will make it even more tender. To boost the nutritional value of the dish, choose grass-fed beef steaks.

Good to know. Red meat, including steak, is natural source, a substance beloved by athletes, which helps to demonstrate miracles of strength in the gym.

18. Roast beef

Carbohydrates: 0 grams in 100 grams

In most cases, roast beef is devoid of sugars that can be added to turkey and other deli meats. You may be surprised, but it is also one of the leanest products in the deli meats department.

For an extremely low-carb lunch, wrap a few slices of roast beef in chard or kale leaves and top with red pepper, Dijon mustard, a little cheese, or avocado.

Good to know. The easy-to-digest beef form will help revitalize your muscles during a grueling series of squat rack sets.

19. Moose meat

Carbohydrates: 0 grams in 100 grams

When it comes to grilled meats or burgers, consider bringing carbohydrate-free sources of protein into play as often as possible. Moose meat is becoming more and more common in the butcher shop, as many are transitioning to the Paleo diet and are actively looking for an alternative to beef and meat from animal farms.

Good to know. Studies have shown that when moose are raised on natural pastures, their meat accumulates much more omega-3 fats than meat from animals from cattle farms that are fed only soy and corn.

Other low carb meats and fish:

• Chick

20. Gruyère cheese

Carbohydrates: 0 grams in 100 grams

Forget about cheeses that are made for the mass market. This unique hard cheese from Switzerland has a great nutty flavor that won't leave you indifferent. Gruyere cheese melts beautifully, making it the perfect way to add variety to everything from steamed broccoli to low-carb pizza.

Good to know. This aged cheese is an excellent source of calcium, a macronutrient involved in bone building and possibly fat burning.

21. Butter

Carbohydrates: 0 grams per 1 tablespoon

With the link between saturated fat and heart disease being questioned to say the least, butter has once again found a place in your kitchen. For a delicious mashed potato, try mixing steamed cauliflower with butter, fresh thyme, and two pinches of salt.

Good to know. Substitutes butter e.g. margarine or hard vegetable fats, raise the level of "bad" cholesterol in the blood and increase the risk of developing heart disease to a much greater extent than saturated fat butter.

22. Eggs

Carbs: 1 gram per 2 large eggs

What came first, the egg or the chicken? What difference does it make if both products are loaded with protein and contain virtually no carbohydrates? In fact, egg white considered the highest quality among all natural products.

Good to know. Canadian scientists have concluded that eggs are an excellent source of antioxidants and help fight against free radicals damaging the cells in our body.

23. Curd

Carbohydrates: 6 grams per 1 cup

Eat good reason why this product is still considered a favorite among many bodybuilders: cottage cheese has a lot of protein (up to 28 grams per 200 grams) with a minimum carbohydrate content. The amount of sodium in cottage cheese varies widely, so choose your manufacturer carefully.

Good to know. Cottage cheese is rich in slow digesting, which makes it good choice for an evening treat that will fill your muscles with protein during a night's sleep.

24. Plain Greek Yogurt

Carbohydrates: 9 grams per 1 cup

Behind last years Greek yogurt has gone from a rare visitor to the dairy counters to a cult rock star. Considering that with one serving you get about 23 grams of protein, such popularity of the product only benefits the muscles. Of course, if you don't want to spin the carb counter, you'll have to opt for plain yogurt that has no sugar.

Good to know. Probiotics, the friendly creatures found in yogurt, will work hard for your digestive and immune systems.

25. Goat milk

Carbohydrates: 11 grams per 1 cup

It's time for goat's milk to show its horns. This milk shows great promise, because it has less carbohydrates than cow's milk, it is better absorbed and, according to recent studies, richer in nutrients, in particular omega fatty acids.

Good to know. Nutrition Analysis goat milk shows that it contains a fatty acid that helps the body burn fat stores.

Other low carb dairy products:

• ricotta
• Kefir
• Cottage cheese

26. Tofu

Carbohydrates: 3 grams per 100 grams

Tofu isn't just for vegetarians! He offers inexpensive protein low-carb meat eaters who want to spend an evening without meat. Tofu is not a very tasty product, but if you add it to vegetable side dishes or other dishes, it will quickly absorb their flavor. Try it as a source of cheap protein - quickly fry the tofu in a pan or marinate it, as you do with meat, and toss it on the grill.

Good to know. Isoflavones, a component of soy, from which tofu is made, can lower blood pressure.

27. Tempe

Carbohydrates: 9 grams per 100 grams

Tempeh is made from fermented soybeans, making it an excellent source of protein. The taste can be described as smoky, nutty, and slightly earthy with a mushroom undertone. Try adding tempeh to chili, tacos, soup, and pasta sauce.

Good to know. Being a fermented product, like yogurt or kefir, tempeh contains very beneficial cultures of probiotic microorganisms.

Carbs: 18 grams per ½ cup

Of the beans, pinto beans have the least carbs but still provide you with an impressive amount of plant-based protein - 12 grams per serving. You can use them as a protein booster in salads and scrambled eggs.

Good to know. A large amount of plant fiber reduces the peak rise in blood sugar caused by food carbohydrates.

29. Pumpkin seeds

Carbohydrates: 5 grams in 30 grams

Pumpkin seeds are a great source of whole-food protein, with one serving giving you almost 7 grams of protein. Note that there are no sugars among the carbohydrates in pumpkin seeds, making them an even better source of extra protein in salads, cereals, yogurt, or cottage cheese.

Good to know. you can use pumpkin seeds as a source - a well-known testosterone secretion booster.

Other Low Carb Vegetable Proteins:

• hemp seeds
• edamame

30. Thread cheese

Carbohydrates: 0 grams in 100 grams

Thread cheese is loved by both adults and children. Packaged string cheese is one of the most convenient low carb snacks available. Your growing muscles will also benefit from an additional supply of high quality milk protein.

Good to know. Like regular cheese, string cheese contains a lot of calcium.

31. Dried meat

Carbohydrates: 3 grams in 30 grams

When it comes to snacks, it's always a challenge to choose a product that offers an impressive amount of protein without the refined carbs as a load. The cured meat will become the best choice. However, you should choose carefully, as some beef or turkey snacks are pre-soaked in sweeteners.

Good to know. Dried meat covers the body's needs for zinc, essential trace element, which supports the immune system and raises the secretion of testosterone.

Carbohydrates: 4 grams in 30 grams

Not only will walnuts help you have a carb-free snack, but they will also provide you with an impressive portion of very healthy omega-3 fatty acids, and this is another argument in favor of nuts. When buying nuts, choose unsalted ones to control your sodium intake.

Good to know. Nuts contain copper, a trace element that the body needs for energy synthesis.

34. Almond flour

Carbs: 6 grams per ¼ cup

Made from carefully ground almonds, Paleo-worthy almond flour will help you make cookies or other baked goods that are much healthier for your abs.

Good to know. In addition to helping eliminate carbohydrates from the diet, almond flour is high in protein, heart-healthy monounsaturated fats, and much richer in antioxidants than wheat flour.

35. Shirataki noodles

Carbohydrates: 0 grams in 100 grams

These translucent gelatin noodles are made from the crushed roots of the Asian konjac plant. Shirataki is predominantly made up of plant fibers called glucomannan, which provides complete absence carbohydrate load. Shirataki noodles have their own unique taste, which is difficult to describe, but it perfectly absorbs the flavors of other dishes and goes well with various seasonings. Rinse the noodles thoroughly with water before cooking, then briefly dip them in boiling water.

Good to know. Preclinical studies show that glucomannan normalizes cholesterol levels and fasting blood sugar, making it beneficial for people with type 2 diabetes and prediabetes.

36. Amaranth

Carbs: 23 grams per ½ cup

Cereals will never be the lowest carb food in the supermarket, but South African amaranth contains a small amount of them. Like quinoa, amaranth is a source of essential amino acids that fuel your muscles. Amaranth becomes sticky after cooking as it releases starch. Try it as a breakfast cereal alternative.

Good to know. Gluten-free cereals contain a large amount of magnesium, a trace element necessary for normal metabolism.

Other low carb cereals:

• hazelnut flour
• coconut flour
• Peanut flour

37. Unsweetened ice tea

Carbohydrates: 0 grams per serving

While bottled sweet tea is a sugar bomb, a drink made with just brewed tea and water is a great thirst quencher and contains no sugars.

Good to know. If you choose a drink made from green tea, you will get a boost of antioxidants. Scientists from the University of Pennsylvania have shown that when combined with a training program, the antioxidants in green tea increase fat burning.

38. Unsweetened almond milk

Carbohydrates: 2 grams per serving

If you need an extra ingredient for your protein shake or morning cereal, try this nut-based drink. A great choice that won't fill up your cargo holds with unnecessary carbs. Just be sure to check the packaging, it should say "unsweetened milk", since sugar is added to many non-dairy drinks during production.

Good to know. Almond milk will enrich your diet with vitamin E, which is great at fighting cellular damage from oxidative stress caused by exhausting workouts.

39. Maple juice

Carbohydrates: 3 grams per 1 cup

Think maple sap - the purest liquid from maple trees before it turns into syrup - like the American answer to coconut milk, but with the sugar level halved. Each sip will give you that exquisite taste that you used to associate with morning pancakes.

Good to know. Maple sap - natural source magnesium, which is good for bone health.

40. Tomato juice

Carbohydrates: 10 grams per 1 cup

good old tomato juice contains half the sugar of orange juice. Also, don't we need to increase the proportion of vegetables in our diet? Today it's easy to find low sodium juice to reduce the risk of fluid retention. Be sure to drink 100% natural vegetable juice and not a mixture of sugary fruit juices and sweeteners.

Good to know. A study published in the Journal of Dietetics showed that athletes who drank antioxidant-rich tomato juice were less likely to experience post-workout inflammation, which may speed up the recovery process.

Other low carb drinks:

• Herb tea

(8 ratings, average: 5,00 out of 5)

What foods contain carbohydrates? organic matter They are also called sugars and are included in almost all types of food. They are classified according to molecular complexity and degree of assimilation. It is the main energy source for body cells.

They are necessary for the physical, nervous, human. Acting with proteins, fats during meals, contribute to normal functioning food, metabolic processes. There is a full list of products at the end of the article.

What foods contain carbohydrates

Carbohydrates are usually divided into complex, simple, as well as slow, fast and not digestible in the intestine (fiber, fiber). Own stock in the muscles - does not exceed 1%, its daily renewal is constantly required, using appropriate food.

Simple Views: monosaccharides (fructose, glucose), disaccharides (milk [lactose], food [sucrose], malt [maltose]). TO difficult polysaccharides are considered: starches of animal (glycogen) and vegetable origin, are of a difficult to digest type - slow. Use before long mental work or power load.

For example, the period of exams (session) or sports performances. Monosaccharides replenish the stock most quickly. Disaccharides are classified as average speed assimilation. Both are useful for short-term or intensive loads on muscles: training, work, the like.

Products and their proportion of substance

Below the text will indicate the amount of carbohydrates in grams per 100 g of product.

Adults with an active lifestyle, pregnant or lactating women, the consumption rate is 125 g / day, each gram of which is converted into 4 kilocalories (500 kcal). They are included in almost all types of food, another question - which and how much? To know such information should be people who want to lose weight, athletes of any discipline, diabetics, cores.

It is difficult to calculate the ratio in cutlets, cheesecakes, jams, pancakes, pancakes, pies, dumplings and dumplings. The percentage in such dishes depends on their method of preparation, prescription components. Pure sugar includes granulated sugar or refined sugar (99.9), honey (80.3). They are followed by confectionery: gingerbread, caramel, marshmallows and marshmallows (77.1-77.7), marmalade (79.4), sweet sticks (69.3), waffles, halva and chocolate (53-55), least of all in ice cream (19).

Bakery and pasta products

Flour products: white (48.2) and black (33.2) bread, lavash (48), rich bun (54.7), crackers (66), bread (55.8), crackers (68.1). Flour: wheat (70.8-75), rye (50). Vermicelli: (24.9), homemade noodles (53.6), pasta, shells, durum horns (25.2), spaghetti (34.4).

Kashi

Buckwheat (31.1), corn (31.1), rice (26.2), semolina (18.8), millet (25.7), oatmeal (28.5), wheat (34.5), barley (26.6), barley (28). The mass fraction is indicated for cereals prepared with water or milk according to dietary recipes.

Vegetables after heat treatment

Potatoes: boiled - 16.3, fried - 22, baked - 16.5. Eggplant (7.5), zucchini (6.0), green peas (9.7), canned corn (14.5), beets (10.5), beans (4.5), beans (8.1).

Mushrooms

Most carbohydrates are found in dried mushrooms: porcini (30.1), chanterelles (25.4), boletus (33), boletus (14.4). In all the rest fresh species their weight ranges from 1.4 to 6.2.

Raw vegetables

Celery (6.4), parsley (leaf - 8, root - 11), onion (bulb - 9.3, leek - 7.1), garlic (21), cabbage (cauliflower - 5.2, white - 5.7, red - 6.3), cucumbers (1.6-3.1), sweet peppers (4.8-5.5), carrots (6.3), radishes (4), tomatoes (2.6 -4.1), lettuce (2), horseradish (16), spinach (2.5), asparagus (3.2).

Berries, fruits

Apricot (10), cherry plum (7.7), watermelon (5.7), orange (8.7), banana (22), grape (17.7), cherry (11), cherry (13), pear (10.5), grapefruit (7.5), pomegranate (12), blueberry (7.5), melon (7.2), blackberry (5), fig (13.7), kiwi and gooseberry (9) .7), strawberry (7), dogwood (9.4), raspberry (9.1), tangerines (8.9), peach (10.2), currant (black - 8, red - 8.8, white - 8.5), black chokeberry (11), plum (9.6), persimmon (15.6), blueberry (8.7), apple (11.5), mulberry (13).

Note to the reader: Cooking without the addition of sweeteners reduces the amount of the substance in the fruit.

Dried fruits, nuts

Walnuts (10.5), hazelnuts (9.7), peanuts (10), cashews (13.2), almonds (13.4). Raisins (71), dates (70), prunes (65.2). Dried apricots (65.2), dried apples (68.3), wild rose (60).

Dairy

Milk: whole dry (40), cow (pasteurized - 4.6, raw - 4.7), goat (4.7). Condensed milk (9.8), cream (4), sour cream (2.9). Low-fat kefir, fermented baked milk (4), yogurt (8.3-9). Cottage cheese (1.9), Russian hard cheese (0.5), curds (28). Margarine (0.9), butter (butter, ghee - 1).

Other products

Depending on the brand of sausage products, their share is in sausages (0.4-4.5), sausages (1.6), salami (1), blood (15). Sea and river fish do not contain sugars in principle, only gobies distinguished themselves - 5 g. They are also found in boiled crayfish - 1 g, poultry (turkey - 0.6, chickens - 0.6-0.8), eggs (0.2-0.8).

Fast carbohydrates table:

Slow carbohydrates on the list table:

Role in strength sports

The depletion of glycogen in the body of an athlete causes fatigue, reduces strength. To avoid this, it is necessary, at least 2 hours before, food rich in slow sugars, with glycemic index no higher than 40.

List useful products:

• legumes (beans, peas, soybeans, others);
• cereals (eg lentils);
• cereal porridge with the exception of semolina;
• durum wheat pasta;
• milk products;
• dried fruits;
• nuts;
• pita;
• bakery products of coarse grinding;
• cherry;
• peach;
• plum;
• kiwi, watermelon, currants, gooseberries and other fruits, in which the figure is below 8 g.

Their role in the body of a security officer is to gradually supply energy to the cells over physical activity. Individual calculation consumption is made by multiplying the daily norm of 125 g per 1 kg of weight. If an athlete, for example, weighs 100 kg, then we get the result of a daily dose of 700 g.

With such an indicator above the limit, the security official should increase physical exercise and intensity of training so that they do no harm.

Advantages and disadvantages

Carbohydrates should not be taken excessively or reduced daily dosage consumption - both situations have a negative impact on human health. Lack of sugars can cause a breakdown, depression or apathy for life, in severe cases - ketosis (breakdown of proteins in all tissues).

Due to their excess, obesity occurs, disruption of the pancreas, the central nervous system (hyperactivity, impaired attention, tremor, etc.), reduces immunity resistance to infections, increases hypersensitivity to allergens. excessive constant use fast monosaccharides increases the risk of atherosclerosis, hypertension, thrombosis, diabetes and other diseases.

You will be surprised how beneficial it can be to reduce carbohydrates in your diet.

It has been proven that low-carb foods significantly reduce hunger and promote weight loss and lead to "automatic" weight loss without the need to count calories.

At least 23 studies show that low-carb diets promote greater weight loss than low-fat diets, sometimes as much as 2-3 times more effective.

Reducing carbohydrates in the diet also has beneficial effect on overall metabolism.

We are talking, among other things, about the content of sugar in the blood, blood pressure, triglyceride levels, and “good” cholesterol and so on.

Fortunately, making such a diet is not at all difficult, but we have collected low-carb foods in a list and divided into groups for convenience.

Eat a natural, low-carb diet that will help you lose weight and benefit your health.

This is a list of 44 low carb foods. Most of them are not only healthy, but also nutritious and amazingly tasty.

Under each item, I've listed the amount of carbs per standard serving as well as the amount of carbs per 100 grams.

However, keep in mind that some of them are high in fiber, so sometimes their digestible (net) carbohydrate content is even lower.

List of low carb foods

1. Eggs (virtually zero)

Eggs are almost the healthiest and most nutritious food on the planet.

They have a mass nutrients, including important trace elements for the brain, as well as components useful for vision.

Carbohydrates: almost none

Meat

All types of meat contain almost no carbohydrates. The only exception is such parts as the liver, in which carbohydrates are about 5%.

2. Beef (zero)

Beef is satiating and rich important elements such as iron and B12. There are dozens of ways to cook it, from ribs to minced meat and cutlets.

Carbohydrates: zero

3. Lamb (zero)

Like beef, lamb meat contains a lot of nutrients, iron and B12. Since the animal is often grass-fed, meat often contains a beneficial fatty acid called conjugated linoleic acid, or CLA (14).

Carbohydrates: zero

4. Chicken (zero)

Chicken is one of the most popular foods on earth. It is full of nutrients and is an excellent source of protein.

If you're on a low-carb diet, you might want to opt for higher-fat parts like wings or thighs.

Carbohydrates: zero

5. Pork including bacon (usually nil)

Pork is another delicious type of meat, and bacon is a favorite of many low-carb dieters.

Bacon, however, is a processed meat, so it's hardly a "healthy" food. However, on a low-carb diet, it is perfectly acceptable to eat a moderate amount of it.

Most importantly, try to buy bacon from resellers you trust, make sure it's free of artificial additives, and don't overcook the meat when cooking.

Carbohydrates: zero. But read the label carefully and avoid smoked or sugar-cured bacon.

6. Jerky (usually nil)

Vyalenina is meat cut into thin pieces and dried. And, if there is no added sugar or artificial additives, it can be a great addition to a low-carbohydrate diet.

However, one should not forget that what is sold in stores is often heavily processed and ceases to be healthy food. Therefore, it is best to make such meat yourself.

Carbohydrates: depends on the type. If it's just meat with seasoning, then about zero.

Other low carb meats

• Turkey
• Veal
• Venison
• Buffalo

Fish and seafood

Fish and other seafood are generally very nutritious and healthy.

They are especially high in vitamin B12, iodine, and omega-3 fatty acids, which are precisely the elements that many people's diets lack.

Like meat, almost all fish and seafood contains almost no carbohydrates.

7. Salmon (zero)

Salmon is one of the most popular types of fish among health conscious people, and with good reason.

It is an oily fish, which means it contains significant stores of heart-healthy fats, in this case, omega-3 fatty acids.

Salmon is also rich in vitamin B12, D3 and iodine.

Carbohydrates: zero.

8. Trout (zero)

Carbohydrates: zero.

Like salmon, trout is a type of oily fish rich in omega-3 fatty acids and other essential nutrients.

9. Sardine (zero)

The sardine is a fatty fish that is usually eaten almost whole, with bones and all.

Sardine is one of the most nutritious fish on the planet, and contains almost everything that the human body needs.

Carbohydrates: zero.

10. Shellfish (4-5% carbs)

Unfortunately, shellfish get into our daily diet much less often than they deserve. However, they are on a par with the most useful products in the world, and in terms of nutrient richness they can compete with meat from the internal organs.

Shellfish tend to contain small amounts of carbohydrates.

Carbohydrates: 4-5 grams of carbohydrates per 100 grams of shellfish.

Other low carb fish and seafood

• Shrimp
• Haddock
• Herring
• Tuna
• Cod
• Halibut

Vegetables

Most vegetables contain almost no carbohydrates, especially leafy greens and cruciferous vegetables, since almost all of their carbohydrates are found in fiber.

On the other hand, starchy root vegetables like potatoes and sweet potatoes are rich in carbohydrates.

11. Broccoli (7%)

Broccoli is a delicious cruciferous vegetable that can be cooked or eaten raw. It's high in vitamin C, vitamin K, and fiber, and contains powerful plant compounds that help prevent cancer.

Carbohydrates: 6 grams per cup or 7 grams per 100 grams.

12. Tomatoes (4%)

Technically, tomatoes are berries, but they are classified as vegetables when they are together. They are rich in vitamin C and potassium.

Carbohydrates: 7 grams in a large tomato, or 4 grams per 100 grams.

13. Bow (9%)

Onion is one of delicious vegetables on the ground, gives dishes a bright taste. It is loaded with fiber, antioxidants, and a variety of anti-inflammatory compounds.

Carbohydrates: 11 grams per cup or 9 grams per 100 grams.

14. Brussels sprouts (7%)

Brussels sprouts are an incredibly nutritious vegetable, related to broccoli and cabbage. Rich in vitamin C, K and many other useful elements.

Carbohydrates: 6 grams per half cup or 7 grams per 100 grams.

15. Cauliflower (5%)

Cauliflower is a delicious and versatile vegetable that can be used to cook a variety of and interesting dishes. It is rich in vitamins C, K and folate.

Carbohydrates: 5 grams per cup and 5 grams per 100 grams.

16. Curly cabbage (10%)

Kale or kale is very popular among health conscious people. It has a lot of fiber, vitamins C, K and carotene antioxidants. Among other things, kale in general is incredibly healthy.

Carbohydrates: 7 grams per cup or 10 grams per 100 grams.

17. Eggplant (6%)

Eggplant is another fruit often mistaken for a vegetable. It is rich in fiber and very versatile in use.

Carbohydrates: 5 grams per cup or 6 grams per 100 grams.

18. Cucumber (4%)

Cucumber is a common vegetable with a mild flavor. It consists mainly of water with a small amount of vitamin K. [goes well with lard - approx. transl.]

Carbohydrates: 2 grams per half cup or 4 grams per 100 grams.

19. Bell pepper (6%)

bell pepper- a well-known vegetable with a pronounced pleasant taste. It is rich in fiber, vitamin C and carotene antioxidants.

Carbohydrates: 9 grams per cup or 6 grams per 100 grams.

20. Asparagus (2%)

Asparagus is an amazingly tasty spring vegetable. It is loaded with fiber, vitamin C, folate, vitamin K, and carotene antioxidants. It also has a lot of protein compared to other vegetables.

Carbohydrates: 3 grams per cup or 2 grams per 100 grams.

21. String beans (7%)

Technically, green beans belong to the legume family, but they are cooked and eaten as a vegetable.

Each bite is packed with nutrients, as well as fiber, protein, vitamin C, K, magnesium, and potassium.

Carbohydrates: 8 grams per cup or 7 grams per 100 grams.

22. Mushrooms (3%)

Mushrooms, generally speaking, do not belong to plants, but edible mushrooms, for simplicity, are classified as vegetables. They contain significant quantities potassium and some B vitamins.

Carbohydrates: 3 grams per cup and 3 grams per 100 grams (porcini mushrooms).

Other Low Carb Vegetables

• Celery
• Spinach
• zucchini
• swiss chard
• Cabbage

Almost all vegetables, with the exception of starchy root vegetables, contain almost no carbohydrates. You can eat a huge amount of vegetables and stay within the required carbohydrate limit.

Fruits and berries

Although the conventional wisdom about fruit is that it is healthly food, the attitude of supporters of a low-carbohydrate diet towards them is quite contradictory.

And all due to the fact that fruits sometimes contain quite a lot of carbohydrates in comparison with vegetables.

Depending on what threshold you have set for yourself, you may need to limit your fruit intake to one or two per day.

This, however, does not apply to fatty fruits such as avocados or olives.

Berries with a low sugar content, such as strawberries, are also good for you.

23. Avocado (8.5%)

Avocado is a unique fruit. Instead of carbohydrates, it is loaded to the eyeballs with healthy fats.

Avocados are high in fiber, potassium, and all sorts of other nutrients.

Carbohydrates: 13 grams per cup or 8.5 grams per 100 grams.

Keep in mind that the carbohydrates mentioned (about 78%) are found mainly in fiber, so there are practically no digestible (“net”) carbohydrates in it.

24. Olives (6%)

Olives are another delicious high-fat fruit. It is rich in iron, copper and vitamin E.

Carbohydrates: 2 grams per ounce or 6 grams per 100 grams.

25. Strawberry (8%)

Strawberries are the lowest-carb, highest-nutrient fruit you can find on your table. It is rich in vitamin C, manganese and various antioxidants.

Carbohydrates: 11 grams per cup or 8 grams per 100 grams.

26. Grapefruit (11%)

Grapefruits are citrus fruits related to oranges. They are very rich in vitamin C and carotene antioxidants.

Carbohydrates: 13 grams in half a grapefruit, or 11 grams per 100 grams.

27. Apricot (11%)

Apricot is an incredibly appetizing fruit. Each apricot contains few carbohydrates, but a lot of vitamin C and potassium.

Carbohydrates: 8 grams in two apricots or 11 grams per 100 grams.

Other Low Carb Fruits

• Lemon
• Orange
• Mulberry
• Raspberries

Nuts and seeds

Nuts and seeds are very popular in low carb diets. They are usually low in carbohydrates, but high in fat, fiber, protein and various trace elements.

Nuts are typically used as a snack food, but seeds are more commonly used to add texture to salads and other dishes.

Nut and seed flours (such as almond, coconut, and flaxseed flours) are also used to make low-carb breads and other baked goods.

28. Almonds (22%)

Almonds are a wonderful delicacy. It's high in fiber, vitamin E, and one of the world's best sources of magnesium, a mineral most people lack in one way or another.

In addition, almonds make you feel full quickly, which, according to some studies, helps you lose weight.

Carbohydrates: 11 grams per ounce or 22 grams per 100 grams.

29. Walnut (14%)

Walnuts are another delicious type of nut. It is especially high in omega-3 fatty acids, as well as a variety of other nutrients.

Carbohydrates: 4 grams per ounce or 14 grams per 100 grams.

30. Peanuts (16%)

Technically, peanuts belong to the legume family, but everyone is used to thinking of them as a nut. It has a lot of fiber, magnesium, vitamin E and many others. important vitamins and minerals.

Carbohydrates: 5 grams per ounce or 16 grams per 100 grams.

31. Chia seeds (44%)

Chia seeds are gaining popularity among healthy eaters. They're loaded to the brim with a variety of important nutrients and are great additions to many low-carb recipes.

This is one of the best known sources of dietary fiber that you can find on the shelves.

Carbohydrates: 12 grams per ounce or 44 grams per 100 grams.

Keep in mind that about 86% of the carbs in chia seeds are in fiber, so there are almost no digestible (“net”) carbs.

Other low carb seeds and nuts

• Hazelnuts
• macadamia nuts
• Cashew
• coconuts
• pistachios
• Flax-seed
• Pumpkin seeds
• Sunflower seeds

Dairy

If you're not lactose intolerant, then low-fat, low-carb dairy products are for you. Most importantly, pay attention to the label and avoid anything with added sugar.

32. Cheese (1.3%)

Cheese is one of the tastiest low carb foods you can eat raw or invent a variety of interesting foods with it. It goes especially well with meat, as well as in a burger (without a bun, of course).

Cheese is also highly nutritious. A piece of cheese contains as many nutrients as a whole glass.

Carbohydrates: 0.4 grams per slice or 1.3 grams per 100 grams (cheddar).

33. Heavy cream (3%)

Heavy cream contains very little carbohydrate and protein, but a lot of milk fat. Many followers of a low-carb diet add them to coffee or other meals. A rosette of berries with whipped cream is a delicious low-carb dessert.

Carbohydrates: 1 gram per ounce or 3 grams per 100 grams.

34. Full fat yogurt (5%)

Fatty yogurt is an exceptionally healthy food. Contains the same ingredients as whole milk, but the live cultures in it are a source of highly beneficial probiotic bacteria.

Carbohydrates: 11 grams per 8 ounce pack or 5 grams per 100 grams.

35. Greek yogurt (4%)

Greek yogurt, also called filtered yogurt, is very thick compared to regular yogurt. He is rich useful substances especially protein.

Carbohydrates: 6 grams per package or 4 grams per 100 grams.

Fats and oils

There are many healthy fats and oils that are acceptable on a natural low-carbohydrate diet.

Most importantly, avoid refined vegetable oils such as soybean or corn because they are very harmful in large quantities.

36. Oil (zero)

Oil was once demonized for being rich in fat, but now it is coming back into its own right on our table. If possible, choose butter from the milk of grass-fed cows because it has more nutrients.

Carbohydrates: zero.

37. Extra virgin olive oil (zero)

Extra virgin olive oil is one of the healthiest things you can add to your diet. In addition, it is a product on which the Mediterranean diet is built.

It is full of powerful antioxidants and anti-inflammatory elements, and it is also incredibly beneficial for the cardiovascular system.

Carbohydrates: zero.

38. Coconut Oil (Zero)

Coconut oil contains healthy fats and medium chain fatty acids, which have an extremely beneficial effect on metabolism. Studies show that it helps reduce appetite, helps burn fat and shed abdominal fat.

Carbohydrates: zero.

Other low carb fats and oils

• avocado oil
• Smalets

Beverages

Most sugar-free drinks are suitable for a low-carb diet.

Keep in mind that fruit juices are very high in sugar and carbohydrates and should definitely be avoided.

39. Water

Water should be your main drink, no matter what the rest of your diet is based on.

Carbohydrates: zero.

40. Coffee

Despite the fact that at some point coffee was slandered, in fact the drink is very healthy.

This is the most best source antioxidants in the diet, and studies show that coffee drinkers live longer and are less at risk for serious diseases such as type 2 diabetes, Parkinson's and Alzheimer's.

Most importantly, do not add anything unhealthy to your coffee. Black coffee is best, but coffee with milk or cream is fine too.

Carbohydrates: zero

41. Tea

Tea, especially green tea, has come under scrutiny and has been confirmed to have an extremely positive effect on health. It also promotes fat burning.

Carbohydrates: zero.

42. Carbonated water

Sparkling water is just water with the addition of carbon dioxide. So as long as there is no sugar in it, it is completely acceptable. Read the label carefully to make sure that no sugar has slipped inside.

Carbohydrates: zero.

43. Dark chocolate

This may come as a surprise to some, but dark chocolate is actually the perfect low-carb treat.

Make sure it has at least 70-85% cocoa, this will mean that there is almost no sugar in it.

Dark chocolate has a lot useful properties such as improving brain function and reducing blood pressure. Studies also show that dark chocolate lovers are much less at risk of heart disease.

Read more about the health benefits of dark chocolate in this article.

Carbohydrates: 13 grams per 1 ounce bar, or 46 grams per 100 grams. The carbohydrate content depends on the type of chocolate, so read the label carefully.

Keep in mind that about 25% of dark chocolate's carbs are in fiber, so the amount of edible carbs is even lower.

44. Herbs, spices and condiments

There are an infinite number of wonderful herbs, spices and seasonings recommended for consumption. Most of them do not contain carbohydrates, but will make your meals healthy, tasty and flavorful.

Examples of such seasonings include salt, pepper, garlic, ginger, cinnamon, mustard, and oregano. In this article, you will find 10 wonderful herbs and spices that are incredibly healthy at the same time.

Anything else?

You can invent countless variations on a low-carb diet using the low-carb foods on our list. They are difficult to overeat and your meals will always be healthy and healthy.

Carbohydrates are called organic compounds that supply the body with the energy necessary for a full life. They are part of every tissue and cellular structure. Carbohydrates account for approximately 2.7 percent of total mass body. Without them, internal organs and systems cannot function normally. It becomes possible to maintain the ratio of carbohydrates in the body when balanced diet, which includes products containing data and other useful substances.

To understand why these organic compounds are so important, it is necessary to study what functions they have. Carbohydrates that enter the body with food have the following range of actions:

1. They supply energy resources to the human body. This is due to the oxidation of the compound. As a result of this process, one gram of carbohydrate produces 17 kilojoules or 4.1 calories. Oxidation is accompanied by the consumption of either glycogen (a reserve supply of carbohydrates) or glucose.
2. They take part in the formation of various structural units. Thanks to carbohydrates, the body builds cell membranes, nucleic acids, enzymes, nucleotides, and so on are produced.
3. Form energy reserves for the body. Carbohydrates, taking the form of glycogen, are deposited in muscle and other tissues, the liver.
4. They are anticoagulants. These substances thin the blood and also prevent the formation of blood clots.
5. They are part of the mucus lining the gastrointestinal tract, the surface of the respiratory and genitourinary systems. By covering these internal organs, mucus resists viral and bacterial infections, provides protection against mechanical damage.
6. Render positive impact not digestion. Carbohydrates stimulate the function of digestive enzymes, and, consequently, improve the digestive processes and the quality of absorption of nutrients and valuable substances, activate the peristalsis of the stomach.

In addition, these organic compounds increase the protective functions of the body, determine the blood type, and also reduce the likelihood of developing oncological pathologies.

Types of carbohydrates

Organic substances from the group of carbons are divided into two large groups - simple and complex. The former are also called fast or easily digestible, and the latter are slow.

Differ in simple structure and are quickly acquired in an organism. This feature of carbohydrate leads to a sharp increase in blood glucose. The body's response to consumption simple carbohydrates there is a large release of insulin - a hormone that is responsible for the production of the pancreas.

The level of sugar under the influence of insulin falls below the standard norm. Thus, a person who has recently eaten foods rich in simple carbohydrates already quickly begins to feel hungry. In addition, the conversion of sugar molecules into subcutaneous fat occurs in a ratio of one to two.

If you abuse food that is rich in fast carbohydrates, this will lead to the following adverse effects:

• constant feeling of hunger and desire to eat;
• insulin damage to blood vessels;
• rapid wear of the pancreas;
• increased risk of developing diabetes.

These negative impacts become main reason the fact that these carbohydrates have come to be called harmful or undesirable.

Slow organic compounds, which are fiber, glycogen, starch, act on the body in a completely different way. Substances in this group have complex composition, which means that the rate of their assimilation is much lower than that of fast ones. These compounds have a high nutritional value and therefore the concentration of sugar practically does not increase, and, consequently, a person long time feels full.

Since the concentration of sugar is not too high, the liver has time to process it. This means that it is almost completely converted into energy resources, and not deposited in body fat. Thus, complex carbohydrates do not bring any harm to the body, that is, they are useful.

The daily rate of consumption of an organic source of energy is determined by age, gender, weight, lifestyle and some other factor. To calculate your daily carbohydrate intake, you can use the following calculation:

1. determine your weight norm, that is, subtract 100 centimeters from height;
2. multiply the resulting number by 3.5.

The resulting number will become the daily consumption rate. If the height is 170 cm, then the amount of carbohydrates consumed per day should be 245 grams.

What foods contain simple carbohydrates?

To the sources fast carbohydrates include:

• natural honey, sugar, jam;
• rich pastries, confectionery, loaves;
• semolina and rice white flour;
• white wheat pasta;
• juices and carbonated drinks, as well as syrups;
• dried fruits and sweet types of fruits;
• some varieties of vegetables.

These products are not the most useful.

food products
Granulated sugar	99,6
Caramel	88,1
Cornflakes	83,4
Honey	81,4
Wafers stuffed with fruit jam	80,7
Semolina	73,2
Marmalade	71,1
Jam	69,9
Bagels	69,8
Dates	69,1
crackers	67,2
Rye malt	66,8
Raisin	64,9
Popcorn	62,9
Milk chocolate	60,2
Instant Pasta	56,9
Sweet pastries	55,2
Halva	54,3
Chocolate candies	54,1
Viennese waffles with caramel filling	53,7
Potato chips	52,8
Shortbread	49,9
Cookies "Nuts"	49,3
White bread	48,9
french bun	47,4
Cakes	about 46
Coca Cola	42,3
Prunes	39,8
Donuts	38,9
Apple pie	38,3
Cake "Eclair" with cream filling	35,9
Alcoholic drinks (wine, vermouth, etc.)	20–35
Ice cream	24,9
Boiled white rice	24,7
Pizza	24,4
Fried potatoes	23,2
canned sweet corn	22,6
White bread croutons	19,6
Hot Dog	19,4
Boiled potatoes	16,8
Grape	15,2
Mashed potatoes	14,3
boiled beets	10,2
Beer	9,8
Orange juice	8,4
Apricot	7,8
Pumpkin	7,4
Melon	5,3
Watermelon	5,2
boiled carrots	4,9

What foods contain complex carbohydrates?

To the sources slow carbohydrates include:

• bakery products from wholemeal flour;
• various types of mushrooms;
• durum wheat pasta;
• cereals and legumes;
• most types of vegetables;
• various greens;
• unsweetened fruits.

These products are helpful.

food products	The amount of carbohydrates in 100 g (in grams)
Beans	54,3
Lentils	53,8
bitter chocolate	48,3
Wholemeal bread	46,1
Soya	26,6
Durum wheat pasta	23,2
Cashew	22,2
Green pea	13,2
Olives	12,8
Pomegranate	11,9
Apple	11,4
Pear	10,8
celery root	10,8
Peach	10,2
plums	9,9
Gooseberry	9,8
Onion	9,4
Raspberries	8,9
Mandarin	8,4
Orange	8,3
beans	8,2
Red Ribes	8,1
Black currant	7,9
Kiwi	7,6
Grapefruit	7,4
Nuts (except cashews)	7,1–11,6
vegetable marrow	5,8
White cabbage	5,7
Broccoli	5,2
Sorrel	5,2
Brussels sprouts	5,1
bell pepper	4,9
Cauliflower	4,8
Radish	4,2
feather green onions	4,2
string beans	4,2
Lemon	3,7
tomatoes	3,4
Cucumber	2,4
Spinach	2,4
Leaf salad	2,1
Fresh mushrooms (except champignons)	1,1–3,6
Champignon	0,6

What is dangerous overabundance and lack of carbohydrates?

An excess of carbohydrates that enter the body with food leads to a sharp increase in the concentration of insulin in the blood and begins fast education fats. In other words, the cause of obesity, diabetes, and other health problems associated with being overweight is carbon-based foods.

The lack of such products in the body is also harmful. If carbohydrates are supplied in a limited amount, glycogen reserves are progressively depleted, fats accumulate in the liver and various dysfunctions of this organ develop. Deficiency of this organic compound leads to fatigue, a general feeling of weakness, a decrease in physical and intellectual activity.

When there is a lack of carbohydrate, the body receives the energy necessary to maintain vital functions from adipose tissues. The high rate of fat breakdown causes increased production of harmful catenas. This leads to oxidation of the body and ketoacidotic coma.

The appearance of the first signs that signal a deficiency or excess of carbohydrates should be carefully reviewed and further adjusted. daily diet. A properly designed menu avoids the negative consequences associated with an overdose or lack of carbonaceous food.

First of all, one should keep in mind the fact that proper nutrition lie foods high in protein, carbohydrates and fats. They are called the triad of vital nutrients. Without them, the life of the organism is impossible.

The role of proteins in our life

An indispensable part of our food is proteins. They go to the construction of new cells, and the cells that replace the worn out ones take the most Active participation in the metabolism that occurs continuously in our body. Scientists called them "proteins" for a reason - after the Greek god Proteus, who constantly changed his shape. The protein molecule is also prone to metamorphoses. Body proteins can only be formed from food proteins.

The main sources of animal proteins are meat, cottage cheese, fish, eggs. Plant foods also contain proteins. Legumes and nuts are especially rich in them.

Eating plant and animal foods, a person receives protein. I must say that the proteins of food are significantly different from the proteins from which the human body is built.

Proteins are broken down into amino acids during digestion. They are absorbed and the body uses them to make its own protein. There are 22 types of the most important amino acids. Eight of them are named irreplaceable. They are called so because the body cannot synthesize them on its own, and we get them only with food. The remaining 14 amino acids are considered non-essential.

Different proteins contain different complexes of amino acids, and it is very important for us that the body constantly receives a complete set of proteins it needs. There are no such unique products, which, in terms of their amino acid composition, would coincide with the proteins of the Homo sapiens organism. To build them, they must be included in the diet as animals protein products and products of plant origin. Please note that animal proteins should be on the menu at least 1/3. IN daily diet for a healthy adult, the average protein norm should be 100-120 g, and when people perform heavy physical work, the norm increases to 150-160 g.

The term "rational nutrition" refers to a combination of plant-based animal products. This combination will provide a balanced set of amino acids, contributing to a better metabolism.

Proteins derived from dairy products are the fastest digested. Meat and fish are digested a little slower (beef is much faster than pork and lamb meat). Next come cereals and bread. Well digests the stomach proteins of wheat baking from white flour (highest grades), and dishes made from semolina.

Foods high in protein

High protein foods (per 100 g of product)

You should never forget that with an excess of protein in the diet, you can greatly overload the liver and kidneys with protein breakdown products. Overuse proteins leads to putrefactive processes in the intestines. The products of nitrogen metabolism also accumulate in the acid side. It should, of course, limit the intake of proteins to those people who suffer from gout, have liver and kidney diseases.

Fats are considered the most powerful, solid source of energy. Another useful side: the "depot" of fat, or fat deposits, are designed to protect the body from heat loss and tissue bruises, and for internal organs, fat capsules serve as a support and protect against mechanical damage. Stored fat is the body's main source of energy when acute diseases when appetite is reduced and food absorption is limited, or in case of starvation.

Our sources of fat are vegetable oils and animal fats, as well as oily fish, meat, egg yolk, dairy products.

Fats are made up of saturated and so-called unsaturated fatty acids. fat soluble vitamins E, A, B, lecithin and a number of other substances necessary for the activity of the body. They promote the absorption of fat-soluble vitamins and minerals from the intestines.

Adipose tissue is a powerful reserve of energy material. In addition, in the presence of fats, the taste of food improves and a feeling of satiety appears. Fats can be formed from proteins and carbohydrates, but are not completely replaced by them.

It is possible to meet the body's needs for fats only by combining animal and vegetable fats, since they complement each other with vital substances for us.

Fatty acids, which are part of fats, distinguish between saturated and unsaturated. Easily synthesized in the body saturated acids. These include stearic, palmitic, caproic, butyric acids. They have a low biological value and negatively affect fat metabolism, liver function, and contribute to the development of atherosclerosis. Acids of this type are found in large quantities in animal fats (beef, lamb) and some vegetable fats (primarily coconut oil).

Unsaturated fatty acids are very active in cholesterol and fat metabolism. These compounds are biologically active. They help increase elasticity and reduce the permeability of blood vessels, prevent the formation of blood clots. Such acids, primarily polyunsaturated (arachidonic, linoleic, linolenic), are not synthesized in the body - they enter there with food. This type of acid contains fish fat, pork fat, olive, sunflower and corn oil.

In addition to fatty acids, fats contain fat-like substances - phosphatides and stearins. Their purpose is to participate in the secretion of hormones, promote the process of blood clotting, and form cell membranes. Cholesterol is the best known of the stearins. It is found in large quantities in animal products. A large amount of cholesterol in the body leads to undesirable changes in the state of blood vessels, contributes to the early development of atherosclerosis. For this reason, doctors recommend limiting foods high in cholesterol in the diet (fatty meat, egg yolks, brains, butter, cheese and fatty dairy products), and enrich the diet with foods containing choline and lecithin (vegetables and fruits, milk and sour cream in skimmed form).

For adults, the daily norm of fat is from 100 g with light labor and up to 150 g for heavy physical labor, especially in the cold. On average, the diet of fat per day should be 60-70% animal fats, and 30-40% vegetable fats.

Foods high in fat

Food products with a high fat content (per 100 g of product)

Product	The amount of fat, g
Butter (vegetable, ghee, butter), margarine, cooking fats, pork fat	over 80
Sour cream 20% (and more) fat, cheese, pork, ducks, geese, semi-smoked and boiled sausages, cakes, halva and chocolate	from 20 to 40
Fat cottage cheese, ice cream, cream, lamb, beef and chickens of the 1st category, eggs, beef sausages, tea sausage, salmon, sturgeon, saury, fatty herring, caviar	10 to 19
Milk, fat kefir, semi-fat cottage cheese, milk ice cream, lamb, beef and chickens of the 2nd category, pink salmon, mackerel, horse mackerel, muffin, sweets	3 to 9
Fat-free cottage cheese and kefir, pike perch, cod, pike, hake, cereals, bread	less than 2

When consuming fats, one should not forget the fact that an excess of these substances interferes with the absorption of proteins, magnesium and calcium. To ensure proper fat metabolism, it is necessary to supply vitamins to the body in sufficient quantities. Abundantly consuming foods high in fat, you inhibit the secretion of gastric juice, delay the removal of food from the stomach. There is an overload of the functions of other organs that are involved in the breakdown and assimilation of food. Excessive consumption of fat leads to indigestion. For people suffering from chronic diseases of the pancreas, liver, gastrointestinal tract and biliary tract, fats are a serious danger.

Foods high in carbohydrates

Purpose of carbohydrates- serve as the main source of energy for the human body, help the work of our muscles. They are needed for normal process metabolism of fats and proteins. Carbohydrates in combination with proteins contribute to the formation certain hormones, enzymes, secretions of salivary and mucus-forming glands, and other important compounds. In the daily diet of an adult average rate carbohydrates is 400-500 g.

Carbohydrates are divided into two groups - simple and complex. chemical structure different from complex simple carbohydrates. Differ among them are monosaccharides (fructose, glucose, galactose) and disaccharides (lactose, sucrose, and maltose). Simple carbohydrates are found in sweet-tasting foods. These are sugar, honey, maple syrup, etc.

Polysaccharides are called complex carbohydrates. Their source is plant foods - cereals, legumes, vegetables. The group of complex carbohydrates includes pectins, starch, glycogen, fiber, hemicellulose, etc. Polysaccharides form the basis of dietary fiber, which is why their role in nutrition is so important.

For the body, the main suppliers of sucrose are sugar, candied fruit, jam, confectionery, sweets, sweet drinks, cotton candy, ice cream, and some types of vegetables and fruits: beets, apricots, carrots, peaches, sweet plums, dates, etc.

Sucrose, when it enters the intestine, is broken down into fructose and glucose. Sugar was called "white death" in the 70s. the last century. In her book "Sweet Blues", W. Daphne wrote: "It is more harmful than opium and more dangerous than a nuclear bomb." After that, the persecution of sugar began. Nowadays, the dangers of sugar are being questioned. WHO experts in their 2002 report said that dietary sugars are only among the factors that increase the risk of developing dental caries, but it does not affect cardiovascular, oncological and other mass diseases. Sugar itself does not pose a danger to humans, but its excess consumption (instead of healthy products) leads to a decrease in nutritional value any diet.

Glucose (dextrose)- called the main energy supplier for the brain, muscle cells and red blood cells-erythrocytes. It is found in berries and fruits. In people with a body weight of 70 kg, about 100 g of glucose is consumed by the brain, 35 g by striated muscles, and 30 g by red blood cells. Glucose is also necessary for the formation of glycogen we need in the liver. Interestingly, it is involved in the regulation of appetite. In the blood, the content of glucose decreases, this signals the need for the body to eat.

Glycogen is classified as an animal carbohydrate. It is a polymer of glucose, a polysaccharide, similar to starch. The body should contain about 500 g of glycogen. food sources glycogen - meat and liver of animals and birds, fish, seafood.

Fructose (levulose)- the sweetest of all natural sugars. For its assimilation, the hormone insulin is almost not required, this quality allows it to be used by patients with diabetes mellitus, but also in a very limited amount.

Lactose (milk sugar) contain dairy products. This carbohydrate normalizes the activity of microflora useful for us, suppresses the processes of decay in the intestines. Lactose helps calcium absorption. In the case of a congenital or acquired deficiency in the intestine of the lactose enzyme, the process of its breakdown into galactose and glucose is disrupted. This leads to intolerance to dairy products. Dairy products contain less lactose than whole fresh milk, because During fermentation, lactose is converted into lactic acid.

Maltose is called malt sugar. It is an intermediate product formed during the breakdown of starch by the enzymes of sprouted grain and digestive enzymes. Maltose is formed, then it breaks down to glucose. Free maltose contains honey, malt extract, beer.

About 85% of all carbohydrates in the human diet is starch. Its sources are bread, flour, cereals, legumes, potatoes and pasta. Starch tends to be digested rather slowly, breaking down into glucose. You need to know that the starch from semolina and rice is able to digest faster and easier than that obtained from barley and barley groats, millet and buckwheat, from bread and potatoes. Starch from jelly is absorbed faster, i.e. in its natural form, subjected to heat treatment.

Dietary fiber consists of a complex of carbohydrates (fiber, hemicellulose, pectins, mucus, gum) and lignin, which is not a carbohydrate. A lot of dietary fiber is found in bran, they are contained in wholemeal flour and bread from it, cereals with shells, nuts and legumes.

fiber- a complex carbohydrate, the human body is not able to digest. It enhances intestinal peristalsis, and for this reason it is necessary for proper digestion. Cholesterol is excreted from the body with the help of fiber. Insoluble fiber is able to remove toxins, cleansing the body of harmful substances. Fiber is present in wheat bran and in many types of vegetables, fruits.

Pectins are designed to stimulate digestion and also remove harmful toxins from the body. A large number of pectins contain plums, apples, peaches, gooseberries, cranberries, apricots, as well as some vegetables - potatoes, cabbage, cucumbers, onions, eggplants. Pectins are also beneficial because putrefactive processes are reduced in their presence in the intestines, and they are also needed for the healing of the intestinal mucosa.

Polysaccharide inulin- fructose polymer. A lot of inulin contains Jerusalem artichoke, artichokes and chicory.

Hemicellulose is a polysaccharide cell wall. It is able to hold water. Cereal products contain the most hemicellulose.

Food products with a high content of carbohydrates (per 100 g of product)

When calculating the amount of carbohydrates in your diet, try to avoid their excess consumption, this can lead to obesity. And if you consume sugar every day and excessively (or dishes with a high content of it), you can provoke the manifestation of latent diabetes mellitus.

You need to know that this disease is not caused by sugar. Sweet dishes act as a kind of catalysts (accelerators) for an already existing disease. After all, they overload the work of the pancreas, depleting the cells that produce insulin. And without it you can not do with the absorption of glucose.

But it is also not recommended to limit the amount of carbohydrates consumed to a minimum. Even people who are on a diet should consume at least 100 g of carbohydrates in their daily diet. If a lack of carbohydrates is created in the body, the metabolism of fats and proteins is disturbed. harmful products incomplete oxidation of certain amino acids and fatty acids begin to accumulate in the blood. Carbohydrate deficiency develops. Its symptoms: lethargy and drowsiness, headaches, weakness, hunger, dizziness, trembling in the hands, nausea, sweating. To return to good health, you need to quickly give a person a cup of sweet tea or a piece of sugar, candy.

Fundamentals of rational nutrition

The goal of a balanced, rational diet is to provide good nutrition corresponding to the physiological needs of the body.

If we take the ratio of proteins with fats and carbohydrates, the ratio of 1: 1: 4 (or 5) was recognized as the most optimal. What does this mean? Daily diet A working healthy person should contain approximately 100 g of protein (of which 65 from animal products), the same amount of fat (of which at least 30 g from plant products) and 400-500 g of carbohydrates.

In any diet, in addition to fats, proteins, and carbohydrates, it is necessary to provide for the intake of mineral elements (in accordance with physiological norm). It is also necessary to provide for vitamins (and ascorbic acid with B vitamins - twice the norm: vitamin C - 100 mg plus 4-5 mg of B vitamins).

To achieve this goal, include side dishes and salads from fresh vegetables, a yeast drink, freshly squeezed juices, fruits and berries, bran, and rosehip decoctions in the menu. Table salt can be consumed in the usual amount (not exceeding 10 g per day). You need to drink water. Depending on the air temperature, fluid intake should reach 1.5 - 2 liters.

If these conditions are met, food intake will correspond to energy expenditure. Accordingly, body weight will not change, and you will feel great.