What foods contain slow carbohydrates. Composition and properties of slow carbohydrates

Important components Carbohydrates are considered to be part of the daily diet and tone up the human body. A lack of these substances leads to fatigue and drowsiness, dizziness, and even, with prolonged deficiency, the development of certain diseases.

Doctors are confident that Slow carbohydrates have great benefits for the body.

A list of products, a table for weight loss, breakfast recipes - all this will help you create correct mode nutrition 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 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.

Slow carbohydrates contain 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 shortage of carbohydrates, the monosaccharide glycogen is produced from proteins as well as fats.

Cellulose

It is also a natural “cleaner”. Withdrawal toxic substances, salt heavy metals, bad cholesterol. The process occurs due to contraction of the intestinal walls. The breakdown of fiber stops rotting and blocks the development of diseases associated with the functioning of the intestines.

The breakdown of fiber stops rotting and blocks the development of diseases associated with the functioning of the intestines. Most of it is in porridges.

Insulin

It is considered a storage carbohydrate in some plants and is formed from fructose. It often functions as a sweetener, and in the body as a stabilizer. Contained only in ripe fruits.

So, complex carbohydrates are substances that improve digestive system , normalize glucose concentrations and contain a high proportion of fiber. Regular consumption keeps you full for a long time and maintains energy reserves.

Experts say best time for taking slow carbohydrates up to 12 days(breakfast-lunch), and for dinner it is advisable to create 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?

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

Absorption of carbohydrates plant origin happens a little slower, since the speed depends on the glycemic index. Products with high glycemic index consist of more than one hundred interconnected structural elements. This means that they are able to deliver energy to the body as quickly as possible.

Useful information about monosaccharides:

1. Complex carbohydrates are found in cereals. In plants they are found in cellulose and starch;
2. Complex molecular structure leads to low solubility of polysaccharides;
3. Glycogen is the material for the functioning of muscles, systems and organs. Deposited in muscles, liver;
4. In progress physical training muscle glycogen is consumed;
5. In people weighing 70 kg, the amount of glycogen after eating is 327 g;
6. 80% nutritious diet and the total share of carbohydrates we consume per day is occupied by starch.

Carbohydrates that make you fat

Peeled grains (for example, rice, flour) are classified as neutral, but their overuse entails a set excess weight.

In answer to the question posed, it is worth noting the importance of two types of carbohydrates: with an excess of sugars, they are not completely deposited into glycogen.

The benefits brought by those who have passed are moderate heat treatment carbohydrates from plants and vegetables. Next come grains and cereals with an average GI.

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

The list of products (the weight loss table shows the most frequently used products) is your healthy basket and it will help you correctly distribute your daily intake.

Medical research has proven under their influence the body's endurance increases, and fat burning occurs much faster and more efficiently.

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

Sources and types of slow carbohydrates

A large amount of slow carbohydrates is found in the following foods:

• berries;
• starch;
• cereals;
• fruits;
• cereals (except semolina);
• vegetables (leeks, zucchini, tomatoes, avocado, cabbage and onion);
• legumes;
• wild rice;
• greenery;
• bread using flour coarse;
• mushrooms;
• pasta (durum wheat varieties).

Availability increased amount monosaccharides, as well as 2 or 3 molecular chains - the 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 breakdown, energy release and absorption occurs very slowly.

Complex carbohydrates for weight loss (porridge diets)

The diet is based on daily use cereal porridge, except semolina. The benefits of morning meals include: beneficial effects fiber, which helps cleanse the intestines.

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

"6 porridges"

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

The list of foods (the weight loss table indicates their GI) is varied, so choosing additional ingredients to sweeten porridges is not difficult.

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

The diet is based on the daily consumption of cereal porridges, except semolina.

Diet "10 days"

Exclude potatoes, butter, all types of dairy products, bread, meat, fish, baked goods, and poultry from your diet. On diet days we eat porridge without salt. Before eating, be sure to drink a glass of water.

During every diet, it is permissible to sweeten food with honey, fruits and nuts. Frequency: once every 6 months. The solution is achieved by gradually adding prohibited goods.

Table: list of foods with slow carbohydrates

The ideal ratio is 2:3. This means you need to eat 300 grams. fruits and vegetables 450 gr.

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

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

Top 5 healthy breakfast recipes

Slow carbohydrates They don’t stick around the waist and this is a good reason 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, it won't hurt to drink a glass of water to start the digestive system.

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

For achievement better effect from following a diet, you need to study the weight loss table, which contains a list of foods with slow carbohydrates and GI.

The diet is divided into 3 stages:

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

Conditions for following the diet:

Sample daily menu:

1. Breakfast. Brewed with boiling water buckwheat or oatmeal, milk, apple.
2. Snack. A few pears or a salad of cucumbers and stalk celery.
3. Dinner. Cereal soup on vegetable broth, piece rye bread, several plums.
4. Snack. A glass of curdled milk or 100 gr. cottage cheese.
5. Dinner. Chicken stew with beans, tomatoes and onions.

Daily carbohydrate intake and its limitations

Reducing the carbohydrate intake will lead to metabolic disorders. Deficiency will reduce immunity, brain activity and physical activity.

Weakness and fatigue will soon appear. So find the right approach to the consumption of slow carbohydrates.

Print out a weight loss chart and review the grocery list periodically to remember which foods are healthy and which will harm your body.

It is not easy to answer the question regarding the rate of carbohydrate intake, due to the existence of several theories. Some nutritionists believe that per kilogram of our body weight we need 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 1-2 grams of carbohydrates. for every kilogram of weight. In this case, the diet involves eating your favorite dish once a week, including with big amount Sahara.

Find the right approach to consuming slow carbohydrates.

Still others are inclined to believe that losing weight with low calorie diet possible without performing 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 consume proteins, fats and carbohydrates

Ratio for weight loss and muscle gain:

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

To keep fit:

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

Ratio for losing weight:

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

Before noon, the body should be saturated with energy-producing substances.– carbohydrates and fats. By consuming them later, get ready for additional centimeters in problem areas.

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

During breakfast, it is imperative to saturate the body with carbohydrate and protein products. For example, cook healthy porridge. You can't cook semolina. It is also allowed to add a little fat in the form of nuts, that is, slow carbohydrates from the list of foods on the weight loss table.

A snack between morning and afternoon meals should include carbohydrate foods.

We prepare lunch according to next combination: most of it is protein, the middle part consists of fat and minimal amount 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 exercise, but also in the right daily distribution calories and carbohydrates.

From this video you will learn how to eat properly, 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 lose excess weight.

With a lack of carbohydrates in the body, the intensity of training decreases, strength indicators and body tone decrease.

For weight training, slow (or, as they are otherwise called, complex) carbohydrates are especially important, as they can supply the body with energy for a long time.

Slow carbohydrates

By chemical structure slow carbohydrates belong to the group of polysaccharides, and their molecule contains big number fructose, glucose and many other different monosaccharides.

Monosaccharides are involved in many processes occurring in human body, in particular, they help process proteins and fats and improve liver function.

Experts recommend consuming foods rich in slow carbohydrates in the first half of the day, until carbohydrate metabolism in the body has not slowed down.

The body absorbs sugars in the form of glucose. The division of carbohydrates into fast and slow depends on the rate of conversion of saccharides into glucose. The rate of degradation measures special indicator- glycemic index. Slow carbohydrates have a low index. Foods containing slow carbohydrates increase blood glucose gradually, not abruptly.

The very process of digestion of foods with a low glycemic index, which begin to be absorbed even during the chewing process under the influence of the salivary enzyme, is also very important.

IN winter period the importance of slow carbohydrates increases. When it's cold outside, saccharides help produce a special hormone - serotonin, which helps the body warm up and affects mood.

So, main feature slow carbohydrates – low glycemic index, and, accordingly, long absorption. Slow Digestion complex carbohydrates does not cause a surge in insulin, which is responsible for processing excess carbohydrates into fat cells.

Taking slow-release polysaccharides after training is not recommended. At this time, the body needs a sharp influx of glucose to quickly restore energy balance. Slow carbs will do this over a long period of time.

The ideal time to eat foods rich in slow carbohydrates is immediately after waking up, when glycogen is actively produced in the body.

Types of slow carbohydrates

As already mentioned, complex carbohydrates consist of several molecular chains with a huge amount monosaccharides in them.

There are many types of slow carbohydrates: starch, chitin, glycogen, glucomannan, dextrin, cellulose. The molecules of these compounds contain many thousands of monosaccharides, which is why their breakdown and absorption takes a long time, with a slow release of energy to the body.

Carbohydrates should be at least 50% daily norm person by total kilocalories consumed. It is recommended to take slow carbohydrates before starting strength training. The dose to be taken is at least forty grams. Being absorbed slowly, carbohydrates evenly supply the blood with glucose, ensuring the required level in the athlete’s blood. Medical research have shown that under the influence of slow carbohydrates, fat is burned much faster, and endurance increases.

A stable and constant level of energy is the main function of slow carbohydrates. Human for a long time does not feel hungry, which, accordingly, allows you to reduce the number of calories consumed.

One of the main types of slow carbohydrates is, of course, starch. Starch is broken down slowly in the gastrointestinal tract, gradually turning into glucose, and maintains the concentration of monosaccharide in the blood. Sources of starch are grains and legumes.

Another type of slow carbohydrates, glycogen, is broken down into glucose in the liver, without the participation of additional enzymes.

When there is a deficiency of carbohydrates in food, glycogen is synthesized in the liver from fats and proteins. The largest amounts of glycogen are found in beef or pork liver.

There is a lot of glycogen in seafood, crayfish and yeast cells.

Fiber is practically not digested in the body, however, it is necessary. The point is that, passing through digestive tract, fiber cleanses the body, removes metal salts, toxins and cholesterol from the intestines. In addition, it increases the feeling of fullness due to increased bile secretion. The breakdown of fiber in the intestines does not allow putrefactive processes to develop.

Another polysaccharide, inulin, is by-product breakdown of fructose. Inulin is found in plants such as chicory and artichoke. Inulin is used for diabetes as a sugar substitute.

Complex carbohydrates are very rich in fiber, which is why they have a positive effect on digestive processes. By gradually supplying the blood with glucose, slow carbohydrates maintain a constant energy balance in the body and maintain a feeling of fullness for a long time.

Slow carbohydrates for weight loss (porridge diet)

The slow digestibility of complex carbohydrates is actively used in the development different diets for weight loss.

Porridge diets involve the use of a variety of cereals, with the exception of semolina. It is permissible to add to porridge: fruits, nuts, cheese, berries, honey.

The benefits of cereals lie not only in their content of slow carbohydrates; in addition, cereals contain fiber, which cleanses the intestines. Today, two types of cereal diets are actively used in the fitness industry. The first diet is designed for ten days, the second – for seven. Both diets are quite effective if you follow some rules.

The weekly diet, despite the fact that it lasts seven days, is called “Six Porridges”. Porridge made from a certain grain is eaten every day. So, on Monday it is wheat porridge; on Tuesday – oatmeal; on Wednesday – millet; on Thursday – barley; on Friday - pearl barley; on Saturday - rice.

On Sunday, they eat any of the above porridges, or you can prepare a dish from all the cereals combined. You need to cook porridge in water without salt. A few days before the diet you should avoid fried, spicy dishes, from fast food and alcohol. The amount of porridge eaten is not limited.

A ten-day slow carbohydrate diet involves eliminating meat, sugar, fish, butter, poultry, baked goods, dairy products, bread, potatoes. These days you can eat any porridge (with the exception of semolina), prepared in water without adding salt, sugar or butter. Before eating you need to drink a glass of water.

It is acceptable to add a little honey, fruit or nuts to the porridge. The choice of cereals and the amount of porridge eaten depends entirely on your desire.

During a ten-day diet, you need to take additional vitamins so that the body does not feel a lack of them. It is permissible to carry out a diet on slow carbohydrates no more than once every six months. Exiting the diet is done gently, with the gradual introduction of other foods into the diet.

Main sources of slow carbohydrates

Slow carbohydrates are found in large quantities in cereals, cereals, bread products, and pasta. All these products mainly contain a type of complex carbohydrates such as starch, which, upon entering the body, undergoes hydrolysis, which leads to its breakdown into glucose and other monosaccharides.

Long-term absorption of starch becomes possible due to the special structure of its molecules.

When eating bread products, you need to be especially careful. For example, White bread contains compounds with a high glycemic index. Pasta and bakery products should be made from coarse grains, that is, undergo as few processing procedures as possible.

Natural sources of starch - corn and potatoes - have a high GI, so they cannot be considered sources of slow carbohydrates. It is better to give preference to cereals and all kinds of grains. Oatmeal, buckwheat and barley have the greatest value in terms of the presence of slow carbohydrates. These cereals have the lowest glycemic index, so the energy boost from one serving of pearl barley, oatmeal or buckwheat porridge will last for the longest time.

Legumes and nuts contain a large number of fiber, and they contain much less starch. But fiber is essential for digestion.

Grocery list

Many foods contain slow carbohydrates. In most cases, the polysaccharide contained in foods is starch. The taste of products is usually neutral, unsweetened, unlike those that contain fast carbohydrates.

When starting to lead a healthy lifestyle, the first thing you need to pay attention to is proper nutrition. For healthy and rational nutrition a person must consume sufficient quantity all components of waste products. If carbohydrates are not consumed sufficiently, proteins and fats will not be completely broken down and absorbed in the body. In addition, they ensure the full functioning of the brain. Slow carbohydrates are the main source of energy for the body. Their share of the total calories per day should be at least 40%.

What are slow or complex carbohydrates?

The rate of digestion and processing into glucose divides carbohydrates into two types: slow (or complex) and fast. The rate at which the body receives glucose and saturates the blood with it is called the glycemic index (GI). Fast ones have a GI of more than 70, and slow ones have a GI of less than 40. Complex carbohydrates are classified as polysaccharides. They consist of fructose, glucose and other monosaccharides. They ensure complete breakdown of proteins and fats, provide energy to the body, and improve the function of the liver and brain.

Slow or complex carbohydrates are found in foods containing a lot of fiber. It significantly improves the digestion process and normalizes blood glucose levels. Consuming foods containing complex carbohydrates over a long period of time saturates with energy, improves mood, general health, promotes less calorie consumption. Their molecules contain several thousand monosaccharides, which slowly break down, releasing energy. Let's figure out what this type of carbohydrate is:

• Starch. This polysaccharide takes a long time to be broken down by the intestines, slowly being processed into glucose. It supports for a long time normal level blood sugar.
• Glycogen. If it is not supplied enough from food, the body extracts this monosaccharide from fats and proteins. This substance is indispensable for human body, it gives energy to the liver, heart, muscular system.
• Cellulose. This most important source carbohydrates: effectively cleanses the body of toxins, harmful substances, cholesterol. This happens due to its incomplete digestion by the intestines and stimulation of peristalsis. Eating fiber is a good prevention of intestinal diseases and also prevents the process of rotting.
• Cellulose. This plant polysaccharide is slowly broken down by the gastrointestinal tract, releasing large amounts of energy. It has the ability to maintain normal blood sugar levels for a long time.
• Insulin. Plant insulin is acquired through the breakdown of fructose. Artichoke and chicory contain its maximum vegetable amount. It is used as a safe sugar substitute for diabetics.

Sources of slow carbohydrates

Exist certain products, rich in slow or complex carbohydrates, they are their sources. By consuming such food, you will maintain a feeling of fullness for a long time, and glucose, which gradually enters the blood, will give you energy for a long time. This will allow you to reduce the number of calories you consume, and as a result, will lead to healthy weight loss by burning fat deposits. Their sources include:

1. Starch.
2. Cereals.
3. Cereals, porridge (except semolina).
4. Legumes (beans, peas, soybeans, lentils, beans).
5. Pasta made from durum wheat.
6. Wild rice.
7. Mushrooms.
8. Greens (sorrel, spinach, parsley, lettuce).
9. Vegetables (zucchini, avocado, onions, bell pepper, all types of cabbage, tomatoes, leeks).
10. Fruits (apples, pears, peaches, cherries, apricots, grapefruits, oranges, kiwis, plums).
11. Berries.

Slow or complex carbohydrates are most found in porridges - buckwheat, oatmeal, pearl barley. Doctors recommend eating these cereals for breakfast or lunch, so you will be charged with energy and strength for the whole day, and you will not feel hungry for several hours. Have supper better products, having increased content proteins.

The importance of slow carbohydrates for weight loss

If you regularly eat foods rich in slow or complex carbohydrates, you will not only be able to cleanse yourself of toxins and reduce the amount of cholesterol in your blood, but you will also lose significant weight without resorting to grueling diets or hard training.

The process of losing weight occurs due to full use received energy to maintain normal functioning body. Fast carbohydrates immediately release a large amount of energy, which is extremely difficult to use up as quickly, so unused energy is stored in the form of fat accumulation.

There is an opinion that to lose weight you need to exclude from your diet foods that contain many fast sources of energy (complex carbohydrates). However, nutritionists say that for good nutrition you need to get enough of them. In order to lose weight, it is advisable to replace the consumption of fast carbohydrates with slow ones. The body absorbs them at a low rate, gradually gaining energy. This food is ideal for hearty breakfast or lunch. Watch a video about the importance of complex carbohydrates for weight loss:

Table: List of foods with slow carbohydrates

The glycemic index (GI) is an indicator of the rate at which carbohydrates are broken down and converted into glucose, that is, the main source of energy. Knowing this index, you can exclude foods containing fast carbohydrates from your diet, as well as add foods rich in slow ones. Scientists have conducted numerous studies, and based on their results, the glycemic index of some common food products was calculated.

For ease of use, a table was created that contains a list of products with their GI. Products that contain complex carbohydrates, also called slow carbohydrates, have a GI of less than 69, which gives you the opportunity to visually assess which ones are worth including in your diet and which ones are easier to avoid.

Slow carbohydrates are an excellent source of energy for the body, its cleansing, and full functioning. They are absolutely necessary for a complete balanced diet, as well as active, healthy image life. This the only way saturate the body for a long time without the risk of fat deposits. By constantly eating food containing these components, you will always be cheerful and healthy, being in excellent physical shape.

Find out more information about what they are and how beneficial they are for the body.

If you decide to lose weight, you need to learn as much as possible about the properties various products. Everyone knows how harmful fatty foods and sweets are for your figure. However, an equally important role in nutrition is played by the question of who contains slow carbohydrates. Products with them should be consumed daily, because they are very useful.

These substances have most valuable property: They break down slowly. So before they are converted to main source energy - glucose - a lot of time will pass and you will not need to replenish your reserves vitality too often.

In addition, (the list of products will be given below) help maintain normal blood sugar levels. That is why not only those losing weight, but also diabetics need to know where these substances are contained.

Slow carbohydrates. Grocery list

It is very important to plan your daily diet in advance. Then you will eat only what you need. As already mentioned, slow carbohydrates play a decisive role in nutrition. A table is the most convenient option for distributing products. It is easy and simple to use.

Legumes	The largest number of them are concentrated in various types legumes These products are also high in protein, so they are useful for those who play sports and strive to build muscle mass.	These are lentils, peas, beans, including green beans.
Meat	Of course, slow carbohydrates are found in meat.	For those who bring their body back to normal, it is important to eat fish, chicken meat, veal.
Flour products	You should not think that you will have to completely give up flour.	In the first half of the day, it is quite acceptable to eat wholemeal bread, as well as pasta made from durum wheat.
Vegetables	And, of course, vegetables contain large quantities of slow carbohydrates. which can be consumed throughout the day is quite extensive.	These are cabbage (white cabbage, broccoli, cauliflower), onions, zucchini, peppers, mushrooms, spinach, tomatoes, leeks.
Fruits	Fruits contain quite a lot of sugar, but many of them are also rich in slow carbohydrates.	These include dried apricots, oranges, apples, avocados, ripe bananas, cherries, peaches, grapefruits, and pears.
Porridge	For breakfast you need to eat porridge.	Slow carbohydrates are found in all varieties except semolina, as well as white and Greatest benefit Buckwheat, oats, wheat, millet, pearl barley porridge have.

It is important to understand that nutrition should be correct regardless of whether you want to lose weight or not. should form a significant part of the diet of both adults and children. They will provide not only physical, but also. Therefore, be sure to include slow carbohydrates in your diet. The list of products given in the article will help you.

It has long been proven that when eating food with complex carbohydrates, a person will always remain in good mood. Therefore, in case of stress and failure, it is better to eat an apple rather than a chocolate bar.

Slow carbohydrates included in the daily diet contribute to normal operation all systems of the body. Eating foods rich in carbohydrate elements replenishes energy reserves, promotes the absorption of fats and proteins, maintains the correct balance of blood sugar levels, and provides effective work brain According to nutritionists, specific gravity carbohydrates classified as slow, in daily diet must be at least 50%. This will provide the person with balanced, proper nutrition.

What are slow carbohydrates?

Slow-type carbohydrate products are usually called complex. This is due to their structure. Complex compounds (polysaccharides) contain many simple molecules of glucose and fructose, in contrast to simple carbohydrate elements (monosaccharides), which consist of one or two molecules. Difference between monosaccharides and polysaccharides:

• Slow carbohydrates. Absorption begins at the moment of chewing, when the production of salivary enzyme is activated. Polysaccharide molecules take much longer to break down than monosaccharides. Because of this, a person has a long-term feeling of satiety, energy is produced for a long time.
• Fast carbohydrates. The simple structure of these compounds ensures their rapid processing. Glucose and fructose molecules quickly enter the blood, insulin production occurs due to sharp increase sugar level. With a lack of physical activity, unprocessed monosaccharides participate in the construction of fat cells.

An indicator of the rate of absorption of products with different types carbohydrate compounds is the glycemic index. Polysaccharides, as a rule, have a low value - up to 40, and monosaccharides have a high value - above 70. In some cases, complex elements can be converted into simple ones - this depends on the type of heat treatment. Both types of carbohydrate compounds are important for health, but there should be more foods with a low glycemic index in the diet.

Types of slow carbohydrates

To line up proper diet When eating healthy foods, you need to know what constitutes slow carbohydrates. Polysaccharides differ in the combination of molecules in their structure. Main types of complex carbohydrate elements:

1. Starch. A common polysaccharide found in many foods: rice, wheat, corn, potatoes. Starch is gradually broken down in the body, providing glucose into the blood.
2. Glycogen. This is a “reserve” polysaccharide element of the body. Eating foods with complex compounds forms glycogen reserves in the liver. When the body requires energy, the organ breaks down the substance.
3. Cellulose. The element is found in whole grain bread, legumes, raw fruits, vegetables, nuts, mushrooms, and buckwheat. The substance does not provide the body with energy, since it is almost not broken down in the gastrointestinal tract, but it helps digestion and speeds up the process of digested food passing through the intestines.
4. Cellulose. Another name for fiber. Refers to coarse dietary fiber, does not break down, improves performance gastrointestinal tract, removes toxins and harmful substances.
5. Insulin. The hormone that plays important role V metabolic processes when simple or complex carbohydrates enter the blood. Reduces the amount of sugar, enhances fat and protein synthesis.
6. Pectin. Type of fiber, soft alimentary fiber. The substance lowers cholesterol levels, is useful for diabetes mellitus. Sources of pectin: apples, carrots, cabbage, dogwood, dates.

The role of slow carbohydrates for weight loss

Complex carbohydrate compounds are not stored in fat if consumed in moderation and in right time days. Daily norm products containing polysaccharides - no more than 60% of general diet. To provide the body with calories, you need to take food with complex compounds in the first half of the day, for breakfast. Dishes with polysaccharides at night, when is it better to eat protein food, load the body, become a help for gaining weight.

If a person is on a diet and does not exercise, dishes with monosaccharides (honey, pancakes, soft pasta, confectionery, bread made from white flour, sweet fruits - bananas, oranges) it is advisable to completely exclude. In case of combination proper nutrition with intense physical activity You can consume fast carbohydrates after training, and polysaccharides a few hours before training. Bread, oatmeal, and cottage cheese are suitable as snacks during the day for weight loss.

Sources of slow carbohydrates

List of products for daily consumption:

• porridge: oatmeal, buckwheat and others;
• muesli, bran;
• legumes (beans, peas);
• vegetables (cabbage, tomatoes, zucchini, cucumbers, potatoes);
• unsweetened fruits (avocados, grapefruits, apples, lemons);
• bread products: whole grain bread, lavash;
• durum pasta;
• mushrooms.

Table: list of foods containing slow carbohydrates

Knowing the glycemic index of different foods will help you create the right diet. The lower this indicator, the healthier product for the body. Table of polysaccharides:

Polysaccharide elements for the normal functioning of the body, maintaining wellness and health. Complex structure carbohydrate compounds provide a person with energy, cause a feeling of satiety for a long time and prevent the accumulation of fats. Knowing which foods contain slow carbohydrates will help you make the right balanced menu for your daily diet.