And carbohydrates they are not. Carbohydrates and their functions
Carbohydrates are often remembered with a shudder, believing that they are the cause of excess weight and various diseases. If you do not abuse them, nothing like this will happen. On the contrary, the role of carbohydrates in the human body is to provide it with the necessary recharging. A person who does not receive enough of them looks sickly and tired.
What are carbohydrates for humans?
Carbohydrates are called compounds formed by carbon, oxygen and hydrogen atoms. These include starchy and sugary substances. Each of them performs its function. After all, their molecules contain different elements. It is also customary to classify carbohydrates as:
- simple, which include monosaccharides and disaccharides;
- complex, containing polysaccharides.
The first group includes:
- glucose;
- fructose;
- galactose;
- lactose;
- sucrose;
- maltose.
Their sweet taste in products is impossible not to notice. They quickly dissolve in water. These substances can quickly give energy to a person, because they are easily digested.
The second group contains starch, fiber, glycogen and pectin.
Function in the human body
Entering the human body mainly from plant foods, carbohydrates not only allow you to release energy from it. Their value is huge! There are other important functions that carbohydrates perform in the human body:
- Cleansing the gastrointestinal tract. Not all substances found in food are beneficial to the human body. Thanks to fiber and other carbohydrates, self-cleaning occurs. Otherwise, intoxication of the individual would occur.
- Glucose allows you to nourish the tissues of the brain, heart muscle, is involved in the formation of a key component for the functioning of the liver - glycogen.
- Increase immunity and protect the body. Heparin prevents excessive blood clotting, and polysaccharides are able to fill the intestines with the necessary active substances to fight infections.
- Construction of the human body. Without carbohydrates, the appearance of certain types of cells in the body is impossible. The synthesis of nucleic acids and the cell membrane is a prime example.
- Regulation of metabolic processes. Carbohydrates can speed up or slow down oxidation.
- Aid in the breakdown and absorption of proteins and fats from food. Note that the compatibility of various types of carbohydrates with proteins and fats is taken into account to make it easier to break them down.
In order for carbohydrates to help, and not harm the human body, it is necessary to consume them in limited quantities.
Diseases caused by an excess of carbohydrates
The main problem that a person can get with the abuse of carbohydrates is a metabolic disorder. It triggers other undesirable consequences, in particular:
- decrease in the rate of breakdown of nutrients;
- hormonal imbalance;
- increasing the level of fat deposition due to the transition of carbohydrates into fat molecules;
- the development or progression of diabetes mellitus, since the cells of the pancreas that produce insulin are depleted.
An increase in blood glucose levels triggers a number of negative changes. In particular, it increases the likelihood of platelets sticking together, which leads to the formation of blood clots. The vessels themselves become fragile, which exacerbates heart problems and increases the risk of a stroke or heart attack.
In the oral cavity, glucose and fructose in combination with acids can create an environment for the development of pathogenic microflora. As a result, tooth enamel is destroyed, caries develops, and the color becomes unattractive.
How many carbohydrates should be consumed?
In order to balance your own nutrition, it is recommended to adhere to the following carbohydrate intake norms:
- children under one year old should be given 13 g of carbohydrates per 1 kg of weight;
- for an adult under 30 years old who does not experience strong physical exertion, you need 300-350 g per day of these substances;
- after 30 years, the norm is reduced by 50 g;
- for women, all norms should be 30–50 g less;
- for people involved in sports and leading an active lifestyle, it is allowed to exceed the norm by 40–50 g per day.
There should be at least 20 g of dietary fiber or fiber in order for the self-cleansing of the intestine to work well.
It should be remembered that there is a possibility of an allergic reaction to. Therefore, before including them in the baby's diet, it is necessary to exclude the possibility of individual intolerance. It is better to do this in the morning.
Carbohydrate-rich foods should not be consumed in the evening, when metabolic processes in the body slow down. In addition, the energy that they allow to be released will remain unclaimed. This does not apply to people working at night or in shifts. For them, you need to make an individual diet.
It is useful to know that for some sweet products, not only the amount of sugars per 100 g of the product matters, but also the amount of moisture. Water is easily excreted from the body, leaving monosaccharides in the work. If there is a lot of it in the product, then it may turn out that a person receives more glucose and other sugars than necessary.
One apple eaten throughout the day, which is supposedly able to provide the right amount of fiber, will not help the body. You need up to 5 unsweetened fruits to reach your normal daily intake.
You can not choose only starchy carbohydrates or monosaccharides. In order to provide the body with everything necessary, the balance between them should be approximately 1:1.5 in favor of the first (cereals, bread, etc.).
If you do not drink foods with a lot of such elements with water or liquid, then the risk of their transformation into fats in case of exceeding the consumption rate is reduced. Therefore, it is better to drink an hour after eating.
Freshly squeezed juices should be consumed in a diluted form, so as not to put a strain on internal systems and at the same time reduce the calorie content of the product.
The conclusion is simple: if you approach the use of carbohydrates correctly, their use will only benefit the body!
For our body, carbohydrates are one of the key sources of energy. Today we will look at the types and also find out what foods they are found in.
Why does a person need carbohydrates?
Before looking at the types of carbohydrates, let's look at their functions. The human body always has a carbohydrate reserve in the form of glycogen. It is about 0.5 kg. 2/3 of this substance is in muscle tissue, and another third is in the liver. Between meals, glycogen breaks down into glucose, thereby leveling fluctuations in blood sugar levels.
Without the intake of carbohydrates, glycogen stores end in 12-18 hours. If this happens, carbohydrates begin to form from the intermediate products of protein metabolism. These substances are vital for a person, since they, mainly due to the formation of energy in our tissues.
deficit
With a chronic carbohydrate deficiency, the glycogen store in the liver is depleted, and fats begin to be deposited in its cells. This leads to degeneration of the liver and disruption of its functions. When a person consumes an insufficient amount of carbohydrates with food, his organs and tissues begin to use not only protein, but also fat for energy synthesis. Increased breakdown of fats leads to disruption of metabolic processes. The reason for this is the accelerated formation of ketones (the most famous of them is acetone) and their accumulation in the body. When ketones are formed in excess, the internal environment of the body "acidifies", and the brain tissue gradually begins to become poisoned.
Excess
Like a deficiency, an excess of carbohydrates does not bode well for the body. If a person takes in too many carbohydrates, their insulin and blood glucose levels rise. As a result, fatty deposits are formed. It happens in the following way. When a person does not eat all day after breakfast, and in the evening, after coming home from work, decides to take lunch, afternoon tea and dinner at the same time, the body tries to deal with excess carbohydrates. This is how blood sugar levels rise. Insulin is needed to move glucose from the blood to tissue cells. It, in turn, getting into the bloodstream, stimulates the synthesis of fats.
In addition to insulin, carbohydrate metabolism is regulated by other hormones. Glucocorticoids are hormones of the adrenal cortex that stimulate the synthesis of glucose from amino acids in the liver. The same process is enhanced. Glucocorticoids and glucagon function opposite to insulin.
Norm
According to the norms, carbohydrates should be 50-60% of the calorie content of food. It is impossible to exclude them from the diet, despite the fact that they are partly “guilty” of the formation of extra pounds.
Carbohydrates: types, properties
According to their chemical structure, carbohydrates are divided into simple and complex. The former include mono- and disaccharides, and the latter are polysaccharides. Let's analyze both classes of substances in more detail.
simple carbohydrates
Glucose. We begin to consider simple types of carbohydrates with the most important of them. Glucose acts as a structural unit of the main amount of poly- and disaccharides. During metabolism, it breaks down into monosaccharide molecules. They, in turn, in the course of a complex reaction, turn into substances that are oxidized to water and carbon dioxide, which are fuel for cells.
Glucose is an important component in carbohydrate metabolism. When blood levels drop or high concentrations make it impossible for the body to function normally (as is the case with diabetes), the person experiences drowsiness and may pass out (hypoglycemic coma).
Pure (as a monosaccharide) is found in a large number of vegetables and fruits. The following fruits are especially rich in this substance:
- grapes - 7.8%;
- cherry and sweet cherry - 5.5%;
- raspberries - 3.9%;
- strawberries - 2.7%;
- watermelon and plum - 2.5%.
Glucose-rich vegetables include pumpkin, white cabbage, and carrots. They contain about 2.5% of this component.
Fructose. It is one of the most common fruit carbohydrates. It, unlike glucose, can penetrate from the blood into tissues without the participation of insulin. Therefore, fructose is considered optimal for people with diabetes. Some of it goes to the liver, where it turns into glucose - a more versatile "fuel". Such a substance can also increase blood sugar levels, but not as much as other simple carbohydrates. Fructose is converted to fat more easily than glucose. But its main advantage is that it is 2.5 and 1.7 times sweeter than glucose and sucrose, respectively. Therefore, this carbohydrate is used instead of sugar in order to reduce the calorie content of food.
Most fructose is found in fruits, namely:
- grapes - 7.7%;
- apples - 5.5%;
- pears - 5.2%;
- cherry and sweet cherry - 4.5%;
- watermelons - 4.3%;
- blackcurrant - 4.2%;
- raspberries - 3.9%;
- strawberries - 2.4%;
- melon - 2.0%.
Vegetables contain less fructose. Most of all it can be found in white cabbage. In addition, fructose is present in honey - about 3.7%. It is authentically known that it does not cause caries.
Galactose. Considering the types of carbohydrates, we have already met with some of the simple substances that can be found in foods in a free form. Galactose is not. It forms a disaccharide with glucose, which is called lactose (aka milk sugar) - the main carbohydrate of milk and products derived from it.
In the gastrointestinal tract, lactose is broken down by the enzyme lactase into glucose and galactose. Some people have milk intolerance due to a lack of lactase in the body. In its unsplit form, lactose is a good nutrient for the intestinal microflora. In fermented milk products, the lion's share of this substance is fermented to lactic acid. Thanks to this, people who have lactase deficiency can consume fermented milk products without unpleasant consequences. In addition, they contain lactic acid bacteria that inhibit the activity of the intestinal microflora and neutralize the effects of lactose.
Galactose, the formation of which occurs during the breakdown of lactose, is converted into glucose in the liver. If a person lacks the enzyme that is responsible for this process, he may develop a disease such as galactosemia. Cow's milk contains 4.7% lactose, cottage cheese - 1.8-2.8%, sour cream - 2.6-3.1%, kefir - 3.8-5.1%, yogurt - about 3%.
Sucrose. On this substance, we will finish our consideration of simple types of carbohydrates. Sucrose is a disaccharide that is made up of glucose and fructose. Sugar contains 99.5% sucrose. Sugar is rapidly broken down by the gastrointestinal tract. Glucose and fructose are absorbed into the human blood and serve not only as a source of energy, but also as the most important precursor of glycogen in fat. Because sugar is a pure carbohydrate with no nutrients, many refer to it as a source of "empty calories."
Beets are the richest product in sucrose (8.6%). Other plant fruits include peach - 6%, melon - 5.9%, plum - 4.8%, tangerine - 4.5%, carrot - 3.5%. In other vegetables and fruits, the sucrose content ranges from 0.4-0.7%.
A few words should also be said about maltose. This carbohydrate is made up of two glucose molecules. found in honey, molasses, confectionery, malt and beer.
Complex carbohydrates
Now let's discuss the types of complex carbohydrates. These are all polysaccharides that are found in the human diet. With rare exceptions, glucose polymers can be found among them.
Starch. It is the main carbohydrate digested by humans. It accounts for 80% of carbohydrates consumed with food. Starch is found in potatoes and cereal products, namely: cereals, flour, bread. Most of this substance can be found in rice - 70% and buckwheat - 60%. Among cereals, the lowest starch content is observed in oatmeal - 49%. Pasta contains up to 68% of this carbohydrate. In wheat bread, starch is 30-50%, and in rye bread - 33-49%. This carbohydrate is also found in legumes - 40-44%. Potatoes contain up to 18% starch, so nutritionists sometimes classify them not as vegetables, but as starchy foods, like cereals with legumes.
Inulin. This polysaccharide is a polymer of fructose, which is found in Jerusalem artichoke and, to a lesser extent, in other plants. Products containing inulin are prescribed for diabetes and its prevention.
Glycogen. It is often referred to as "animal starch". It consists of branched glucose molecules and is found in animal products, namely: liver - up to 10% and meat - up to 1%.
Conclusion
Today we looked at the main types of carbohydrates and found out what functions they perform. Now our approach to nutrition will be more meaningful. Brief summary of the above:
- Carbohydrates are an important source of energy for humans.
- Too much of them is just as bad as too little.
- The simple ones are mono- and disaccharides, and the complex ones are polysaccharides.
It's no secret that any, even the most gastronomically sophisticated and exotic food can be decomposed into its constituent elements, the common name of which is macronutrients. Their list is very short and well known:
- proteins;
- fats;
- carbohydrates.
In addition, each product contains water, vitamins and trace elements in different proportions. It is in this disassembled form that food is absorbed by the body. Each meal, depending on the percentage of macronutrients, has a different effect on a person's well-being. The thing is that each "brick" has its own function and serves different purposes. This article will take a closer look at carbohydrates and their functions.
Often foods with a high energy value are associated with calories. Recently, it has been fashionable to exclude carbohydrate-containing foods from the diet, as it is believed that this reduces calorie intake. There is, of course, some truth in this approach. Especially if you are a professional athlete. However, first things first.
Science knows two of their types: monosaccharides and disaccharides. Among the monosaccharides, the most common and found in free form in nature are glucose and fructose. They are found in freshly squeezed juices, fruits. The chain of monosaccharides, as the name suggests, is the simplest, which contributes to their rapid assimilation by the body. The formula of disaccharides (sucrose, maltose, lactose) is a chain of residues from several monosaccharides. Disaccharides are found in dairy products (lactose), (sucrose) and some cereals (maltose).
Their other name is polysaccharides, they consist of several thousand monosaccharide residues, that is, they have a long and branched chain of simpler carbohydrates. The most famous representatives of this group are pectin, cellulose, starch and glycogen. Carbohydrates of this group in their original form are not absorbed by the body. Breaking them down to simple and easily digestible forms requires a significant amount of energy. Some types (fiber) are not digested at all. This helps to use them as a stimulant for the activity of the gastrointestinal tract and its purification from toxins. In addition, glycogen, for example, is a building material for the body (liver, muscles).
After we figured out what carbohydrates are, it makes sense to return to the question of their usefulness for the body. Obviously, their complex forms are useful and even necessary for the proper functioning of the body due to the fact that they perform a building and nutritional function.
Due to the fact that polysaccharides are broken down with a large energy consumption and are absorbed more slowly, they are practically not deposited as fat, because. they simply don't make it. Monosaccharides, on the contrary, are absorbed much faster and go straight into the bloodstream, causing the so-called "carbohydrate jump", that is, they dramatically increase energy. And their excessive consumption, in the absence of high energy costs, leads to the processing of carbohydrates and their accumulation in the form of fat.
You need to know what carbohydrates are to build a proper diet. The use of complex and simple forms is mandatory for the body, otherwise the processes (including mental ones) slow down, lethargy and apathy set in.
Organic matter composed primarily of carbon, oxygen, and hydrogen molecules. The basis of these substances is the carbon chain. Carbohydrates are glucose, starch, glycogen, etc.
Carbohydrates: their role and functions in the body
It is impossible to imagine a healthy diet, which would not include carbohydrates. After all, they are one of the key substances for the human body, without which a full existence is simply impossible. However, it is carbohydrates and their proper consumption that are most often discussed in detail by specialists - endocrinologists, cardiologists, nutritionists and others. How to properly compose a diet, and when carbohydrates are good, and when they are dangerous, MedAboutMe will tell.
Carbohydrates in the adult body
Complete human nutrition is impossible without carbohydrates, since they are the main source of energy. Unlike a child, in whose body the necessary reserves have not yet been formed and metabolic processes have not been established, an adult in critical situations can live without carbohydrates for some time. However, a complete rejection of carbohydrate foods for a long time can lead to serious disturbances in the body, which can cause incurable pathologies.
Carbohydrates in men
In the body of a man, muscle mass plays an important role; normally, it can reach up to 50% of the total volume of tissues. And since it is the muscles that require the most energy, are the most metabolically active tissue in the body, a man’s diet may contain more carbohydrates than a woman’s. So, for example, 1 kg of muscle per day can burn up to 110 kcal, while two to three times less is required to provide adipose tissue.
At the same time, in order to maintain shape, men need to pay attention to the type of product, minimize simple carbohydrates - cereals, sweets, flour, etc.
Carbohydrates in women
- With heavy physical exertion, an average of 200 g of carbohydrate products can be added to the daily norm. Including partially, the diet can be supplemented with simple carbohydrates.
- With a sedentary lifestyle, office work, and so on, it is advisable to make a diet based on complex carbohydrates - vegetables, some fruits and legumes (see the Carbohydrate table at the end of the article).
- With age, metabolic processes slow down, so older women need a less calorie menu, as well as a reduction in carbohydrate foods in the diet.
During pregnancy, it is very important to eat a rational diet, especially in terms of the amount of healthy carbohydrates. To carry a child, a woman needs an increased level of energy, but it must be obtained from the right foods.
Carbohydrates such as sugar, baked goods, and pasta can be detrimental to health by causing spikes in blood glucose. These fluctuations affect the work of the cardiovascular system, and in some cases can lead to a temporary disruption of carbohydrate metabolism. One of the dangerous consequences of this condition is diabetes mellitus in pregnant women - an endocrine disease associated with a violation of the absorption of the hormone insulin. Gestational diabetes is diagnosed in 3-10% of all pregnant women.
As a rule, this condition is temporary and disappears within a few days after childbirth. However, during the bearing of a child, it can lead to such complications:
- Large fetus and, as a result, difficult childbirth.
- Malformations of the fetus.
- Hypoxia (oxygen starvation) of a child.
- Influence on the cardiovascular system of the mother.
Fast carbohydrates are also undesirable because they contribute to the buildup of adipose tissue. Changes in the metabolism of the body of a woman who is expecting a child also contribute to this process. As a result, very rapid weight gain can be observed. Normally, for the entire pregnancy, the increase should not exceed 14 kg, with twins - no more than 21 kg. If the weight becomes greater, this is fraught with complications - toxicosis, fetal hypoxia, polyhydramnios, etc.
At the same time, it is not worth reducing the level of carbohydrates during pregnancy, it is much more useful to build your diet on the basis of complex carbohydrates - vegetables, herbs, fruits. Such products are a natural source of vitamins, in particular, folic acid (B9), which is necessary for the normal course of pregnancy. The main foods containing the vitamin:
- spinach,
- asparagus,
- salad,
- broccoli,
- Brussels sprouts,
- citrus.
Carbohydrates in the child's body
The metabolism in the child's body is accelerated, so he needs an increased level of energy. And this means that carbohydrates should make up the bulk of the children's diet. However, unlike adult diets, a healthy diet may well include a sufficient level of simple carbohydrates. Among them:
- bakery products,
- flour dishes,
- rice porridge, pasta,
- tea and juice with added sugar.
It is also necessary to supplement the menu with complex carbohydrates - fresh vegetables, fruits and berries. The nutrition of the child should be fractional - 5-6 times a day. At the same time, simple carbohydrates (for example, a bun with tea) may well constitute a full-fledged snack. Such foods and regimen will help the child's body to adequately maintain the required level of glucose in the blood.
Normally, the daily food of a child of 7-10 years old should contain approximately 2400 calories. If there is not enough energy with carbohydrates, the body will begin to extract it from proteins and fats. In the pathological process, decay products, ketone bodies (acetone and other components), cannot be fully excreted from the body and cause acetonemia. This condition is dangerous for the health of the child, as it can lead to toxic damage to cells and tissues, dehydration, disruption of the cardiovascular system, coma, and even death. The main factors leading to such a state are:
- Insufficient carbohydrate content in the daily menu.
- Starvation, missed meals.
- An excess of fats and proteins in the diet, which leads to the fact that their excess is not absorbed and must be excreted by the body. This is often associated with a low-carbohydrate diet.
- Intense physical activity, stress.
Acetonemia also increases the level of acetone in the urine, so it is easiest to diagnose it on the basis of special test strips. If the analysis showed a high level of ketone bodies, it is necessary to review the child's diet, to increase the content of carbohydrates in it.
In addition, acetonemia can be a sign of type 1 diabetes mellitus - in this disease, glucose levels can remain normal or even increase, but sugar is not absorbed by the body due to lack of insulin. Type 1 diabetes is a pathology of the pancreas and often manifests itself in childhood.
Carbohydrates are organic substances, the main source of vigor for living organisms, glucose is synthesized from them, which circulates in the blood and provides cells with the necessary energy. Without them, full functioning and metabolic processes are simply impossible. Therefore, carbohydrates should be present in the diet every day and, according to nutritionists, form its basis.
Carbohydrates needed by humans
Wholesome nutrition involves the introduction of a sufficiently large variety of products into the diet. According to modern dietary standards, the main part of the diet, about 50-70%, should be carbohydrates. And this means that most of the standard diet can be dishes prepared from these categories of products:
- vegetables,
- fruit,
- berries,
- cereals.
At the same time, carbohydrates are also found in foods that do not belong to the category of a healthy diet. It is better to exclude from the diet:
- sweets,
- muffin,
- pasta, bread.
It is the dishes from these categories that belong to simple carbohydrates. They contribute to an increase in body weight, as well as the development of a number of diseases, including type 2 diabetes.
Functions of carbohydrates
The first and main function of carbohydrates is to provide the body with energy. ATP molecules, which are the source of energy for all processes in the body, are produced as a result of glycolysis - the breakdown of glucose. ATP, in particular, allows muscles to contract and the body to move. In the event that the level of carbohydrates is insufficient, ATP molecules begin to be synthesized from fats and amino acids.
In addition, carbohydrates in the body provide the following processes:
- Supply of vitamins B1, B2, B3, B9 (folic acid), as well as minerals (iron, zinc, chromium, phosphorus, magnesium).
- The intake of antioxidants that protect cells from free radicals and prevent aging.
- Participation in the regulation of osmotic pressure in the blood, which ensures the normal operation and life of its components, in particular, erythrocytes.
- Energy storage. After food intake, the level of glucose in the blood rises, and its excess is processed by the body into a complex carbohydrate, glycogen, which is stored in the muscles and liver. When the glucose level drops again, this reserve is activated.
- Cell identification. Carbohydrates are included in many cell receptors located on the outer membrane. Due to them, cells can recognize each other.
Carbohydrates should make up the bulk of the diet. The average carbohydrate requirement per day for an adult depends on the individual needs of the body itself. For example, if a person leads a sedentary lifestyle, 50-150 g is enough for him (we are not talking about products containing carbohydrates, but about the substance itself). The norm for an athlete will be higher - it can reach up to 370 g per day.
It is important to consider that carbohydrates must be consumed throughout the day. This is due to the fact that the ability to store them in the form of glycogen in the body is limited - the liver can accumulate up to 100-120 g at a time. Therefore, if there are more carbohydrates during meals, they will be deposited in the form of fat accumulations. Also, if glycogen is not used up before the next meal, the ability to store it in the liver is reduced. That is why in the rules of a healthy lifestyle and maintaining normal weight there is always a recommendation to eat regularly and in small portions.
- Children.
- Pregnant women.
- Athletes.
- People with diagnosed metabolic diseases (accelerated metabolism).
- People in the recovery period, after the abolition of bed rest.
- Suffering from overweight, obesity.
- Leading a sedentary lifestyle.
- Elderly people.
- People with metabolic disorders, in particular disorders of blood glucose regulation - diabetes mellitus.
At the same time, the complete exclusion of carbohydrates from the diet is not recommended for anyone.
Proteins, fats and carbohydrates: a balanced diet
To maintain and obtain the necessary nutrients, the diet must be balanced. Normally, proteins, fats and carbohydrates should be present in the following ratio:
- 15-20% - proteins.
- 30% - fats (mainly vegetable).
- 50-60% - carbohydrates.
The ratio of proteins, fats and carbohydrates can change if a person gains weight or, conversely, loses weight.
- Weight loss - proteins increase up to 50%, and carbohydrates are reduced up to 20% (only a temporary measure and only under the supervision of a doctor).
- Weight Gain - Carbohydrates remain in the range of 40-60%, while proteins increase to 35%.
It is important to consider the calorie content of products. So, in a simplified scheme, it is considered that 1 gram of proteins and carbohydrates contains 4 calories, and fats - 9 calories. However, unlike proteins, some carbohydrates can dramatically increase blood glucose levels and contribute to the accumulation of glycogen molecules in the liver first, and then to an increase in fat mass. Therefore, when calculating the calorie content of the diet, it is also necessary to control the glycemic index of products, which shows the rate of conversion of the product into glucose.
In total, proteins, fats and carbohydrates should provide the following number of calories per day:
- Children under 6 years old - no more than 1900 kcal.
- From 6 to 10 years - 2300 kcal.
- Adolescents (11-17 years old) - 2700 kcal (for girls), 3100 kcal (for boys).
- Men 18-40 years old - an average of 3500 kcal.
- Women 18-40 years old - an average of 2800 kcal.
- Men after 40 years - no more than 3500 kcal, an average of 2700 kcal.
- Women after 40 years - an average of 2500 kcal.
- Pregnant and breastfeeding - up to 3500 kcal.
- Athletes - 3500-5000 kcal.
The number of calories needed per day depends on the individual characteristics of the body and can vary throughout the year or even weeks. For example, on days when a person goes in for sports, calorie content can be maximum, but during illness with bed rest it is better to reduce it. Also, calorie content is reduced with a weight loss program and can be as low as 1800 kcal per day.
The benefit of this combination of proteins and carbohydrates is the low concentration of unhealthy fats and the presence of unique vitamins. In addition, this is an opportunity to get the protein necessary for the body for those who prefer vegetarianism. Among the most popular foods containing proteins and carbohydrates are:
- Asparagus (contains 3.2 g of protein per 100 g).
- Cauliflower (contains 2.3 g of protein per 100 g).
- Spinach (4.5 g of protein per 100 g).
- Broccoli (5.8 g per 100 g).
- Beans (3.1 g per 100 g). Legumes should be used with caution for those who have problems with the digestive tract, as these products can cause bloating, flatulence, and more.
- Oats (6 g per 100 g). Oatmeal improves bowel function and, compared to other cereals, is a product with a low glycemic index.
- Celery stalk (1.5 g per 100 g).
- Peanuts (26 g of protein per 100 g), almonds (20 g per 100 g). The product should be consumed with caution by people prone to allergies. It is also necessary to take into account that in the composition, along with carbohydrates, vegetable fats are present in large quantities. They do less harm when losing weight than animal fats, but still significantly increase the total calorie content.
- Dried fruits (average about 3 g per 100 g). Prunes, dried apricots, and even dried bananas can be sources of protein. However, keep in mind that carbohydrates in foods are fast, which means they can lead to spikes in blood sugar.
Just like there are carbohydrate foods that contain a high percentage of protein, there are those that combine fats and carbohydrates. Vegetable fats (unsaturated fatty acids) are good for the body, they help reduce "bad" cholesterol and increase the level of "good". Thus preventing cardiovascular diseases. Also, the combination of fats and carbohydrates has a beneficial effect on the condition of the skin, makes it more elastic, but does not cause oily sheen. Unsaturated fatty acids have antioxidant and anti-inflammatory properties and can lower blood pressure.
Among the most popular foods containing fats and carbohydrates are:
- walnuts,
- almond,
- peanut,
- cashew nuts,
- avocado,
- sesame and sunflower seeds.
Such products must be introduced into the diet, but in small quantities. In addition, in order for the fats in them to remain healthy, they should be consumed raw.
Composition of carbohydrates
All carbohydrates are made up of simple structural units called saccharides. They are converted into glucose - the necessary energy for the body to work. Depending on how many such structural units a carbohydrate contains, it is customary to distinguish several groups:
- The simplest carbohydrates (monosaccharides) are those that contain only one saccharide. Actually, glucose itself, circulating in human blood, is also a single-component carbohydrate.
- Simple carbohydrates (disaccharides) contain two units and in the body must undergo a minimal process of decomposition into elements that cells can absorb. These include sucrose, lactose, maltose.
- Complex carbohydrates (oligosaccharides, polysaccharides) consist of 3 or more units. In order to assimilate them, the body must first decompose them into their component parts, which can take time and require energy costs.
The division into simple and complex carbohydrates (the simplest carbohydrates rarely enter the diet in their pure form) is the basis for understanding which foods from this group are useful or harmful to the body. Among proteins, fats and carbohydrates, it is the latter that is the most extensive and heterogeneous category. And their inclusion in the diet must necessarily take into account which group they belong to - they are complex or simple carbohydrates.
Glycemic index
The glycemic index (GI) is a conventional unit that shows the composition of carbohydrates, or rather, how quickly they break down into constituent particles and, accordingly, increase blood sugar levels. All foods are on a scale from 100 to 0, where 100 is the simplest carbohydrate, glucose. The system was introduced in 1981, before that it was customary to divide all saccharides into simple and complex.
The glycemic index is one of the key values of food value. It is important for people who are watching their weight, those who are losing weight, as well as patients with various diseases of carbohydrate metabolism.
The glycemic index is divided into three categories:
- Low GI - from 10 to 40.
- Medium - from 40 to 70.
- High - from 70 to 100.
During a diet for weight loss, it is necessary to choose foods with a GI below 50. With a normal diet, foods with a low and medium glycemic index should become the basis of the diet.
People with diabetes should pay particular attention to their GI values, as high carbs raise blood sugar levels dramatically. And this can lead to a deterioration in the condition, hyperglycemia. Therefore, diabetics need to completely eliminate carbohydrates with a value above 70, and minimize meals with an average glycemic index.
Disaccharides are usually called simple carbohydrates - substances consisting of two structural units. These include fructose, lactose, sucrose. Products belonging to this group have a glycemic index above 70. Nutritionists, gastroenterologists and endocrinologists advise to reduce the consumption of such products. Recommendations are related to how exactly these carbohydrates affect blood glucose levels.
Once in the digestive tract, they need very little time to break down into simple units - monosaccharides (glucose). Therefore, such carbohydrates in the body lead to a sharp jump in sugar. In response to a sharp increase in glucose, the pancreas reacts, which produces the hormone insulin, which regulates blood sugar and delivers glucose to cells. A high level of insulin can quickly compensate for the amount of glucose and even lead to its lowered level. A person feels such jumps very well - after a short time after eating a meal with a predominance of simple carbohydrates, fatigue (low energy level) and hunger (blood glucose levels need to be increased again) can be felt.
A constant diet with a predominance of such products can lead to the fact that carbohydrates in the body will lead to serious health and metabolic disorders.
- Constantly elevated insulin levels sooner or later lead to the development of cell resistance (immunity) to this hormone. Such failures are the first stage of type 2 diabetes.
- Surges in blood sugar can affect the health of the cardiovascular system. In particular, it is a large amount of carbohydrates in this category that can lead to atherosclerosis.
- The constant production of excessive amounts of insulin leads to wear and tear of the pancreas, the development of various diseases of the organ is possible.
- A rapid increase and subsequent decrease in blood glucose causes a feeling of hunger - a person begins to overeat. And this leads to obesity.
Tables of carbohydrate products can be found below.
Complex carbohydrates
The composition of complex carbohydrates can include from 2 to 10 structural units (oligosaccharides) and even up to thousands of monosaccharides (polysaccharides). Examples of such complex carbohydrates are starch and cellulose. Unlike the simple substances described above, polysaccharides are healthy and are recommended by nutritionists as the basis of nutrition.
This is due to the same mechanism of converting them into glucose. In order to extract the sugar necessary for energy from such products, the human body must first decompose them into components. This takes a certain amount of time. Therefore, such substances are sometimes called slow carbohydrates. After a meal containing this type of carbohydrate, blood glucose rises slowly as it is released from complex chains. There are several advantages to this type of energy production:
- There is no excessive load on the pancreas, insulin is produced slowly, does not enter the blood in excess. This, in turn, protects the body from wear and tear, and also prevents the development of insulin resistance.
- Since energy is released gradually, a person does not have short periods of excessive activity, followed by a depressed state. After eating, you can stay alert for a long time.
- Maintaining a sufficient level of glucose for a long time leads to a feeling of fullness, which can last for several hours. This in turn prevents overeating.
- A certain amount of energy is always expended on the breakdown of such carbohydrates in the body. As a result, the amount of calories consumed per day increases. Some carbohydrates with a glycemic index below 15 may require more energy than they themselves supply. Such products are very useful during a weight loss diet. However, they are not enough for a complete diet.
Fiber also belongs to complex carbohydrates, while in its structure it is such a complex polysaccharide that it can only be partially digested by the human body. Along with other forms of slow carbohydrates, it is found in many medium and low glycemic foods. The value of fiber is not so much in getting energy as in other functions. For example, it improves digestion, with proper consumption it helps to cleanse the intestines, normalize peristalsis.
The carbohydrates necessary for a person are precisely polysaccharides, but disaccharides should be reduced to a minimum or completely removed from the diet.
Carbohydrate metabolism is the basis of the processes taking place in the body, since without it it is impossible to properly ensure the metabolism of fats and proteins. Proper metabolic processes are associated with many factors. In particular, enzymes affect the breakdown of carbohydrates, and if they are insufficient, diseases can develop. The susceptibility of cells to glucose is also important, because if the cells cannot absorb it, this also leads to serious disruption of the body.
There are congenital diseases of carbohydrate metabolism or such disorders that develop as a result of pathologies. However, many metabolic problems and their consequences are associated with an unhealthy lifestyle, in which the amount of carbohydrates in the diet is too high.
Symptoms of deficiency and excess of carbohydrates
Excess and lack of carbohydrates in the body are manifested by various symptoms, which depend on how adequately carbohydrate metabolism works. So, with normal absorption of glucose by cells, its excess will be manifested by the following signs:
- A sharp increase in blood sugar after eating. Its level drops in an hour and a half.
- High insulin levels.
- Increase in body weight. Fat depots are the first to react - on the waist, abdomen, hips.
In the event that glucose is absorbed with violations, an excess of carbohydrates will manifest itself differently:
- Constant feeling of hunger.
- There may be weight loss with a normal diet.
- Thirst.
- Fatigue.
- High blood sugar (above 5.5 mmol/l on an empty stomach).
When a person restricts the amount of carbohydrates, the body may react with the following symptoms:
- Fatigue, lethargy.
- Vertigo.
- Sharp weight loss.
- Irritability, nervousness.
- Feeling of hunger and thirst.
- There may be pain in the liver.
Such signs can appear if for a long time the amount of carbohydrates is less than 50% of calories from the total daily diet.
Conscious restriction of carbohydrates in the daily diet can lead to serious metabolic disorders. First of all, we are talking about such diseases:
- Liver diseases.
A chronic decrease in glycogen stores in the liver can provoke the degeneration of organ tissues and disruption of its functions.
- acidotic crisis.
In the event that the body is forced to constantly extract energy from fat reserves, and not from carbohydrates supplied with food, intoxication with lipid breakdown products may develop. The condition is dangerous because it can end in a coma.
- Diseases of the kidneys.
When removing the breakdown products of fats, the kidneys suffer the most. Renal failure, chronic pyelonephritis may occur.
- Hypoglycemic coma.
With a violation of metabolism associated with a lack of carbohydrates, a person may develop a state of hypoglycemia - low blood sugar. In some cases, it leads to coma even in a healthy person.
- Avitaminosis.
The composition of carbohydrates (products) includes not only sugars, but also various essential vitamins. Particularly the B vitamins.
- Problems with the digestive tract, in particular, peptic ulcer.
The general condition of a person also changes significantly. For example, doctors have proven the connection between worsening emotional background and low blood sugar. Irritability, tearfulness and even aggressiveness are characteristic signs of hypoglycemia in patients with diabetes mellitus. With a conscious reduction in carbohydrate intake per day, such mental disorders are also observed quite often.
Prolonged restriction of carbohydrates in the diet can lead to irreversible changes in metabolism. For example, trigger various mechanisms of poor glucose uptake - insulin resistance, the disappearance of amylolytic enzymes. In the future, even if a person returns to a normal diet, health may not be restored. And metabolic disorders will require serious treatment.
There are also congenital pathologies of glucose uptake - in this case, even with sufficient nutrition, symptoms of carbohydrate deficiency will be observed. First of all, it can be fermentopathy (lack of enzymes), which will result in the inability to break down polysaccharides into simple carbohydrates that can be used by cells.
Type 1 diabetes mellitus develops as a result of pathologies in the pancreas. The body stops producing insulin, which means that the glucose that enters the blood simply cannot enter the cells. In this case, the carbohydrates necessary for a person are simply not used by the body. The function of the pancreas is not restored, the patient is prescribed inulin injections for life. Often diabetes manifests itself in childhood. The characteristic symptoms are:
- sharp weight loss;
- constant feeling of hunger that does not go away after eating;
- thirst;
- frequent urination;
- fatigue, drowsiness, depression.
Glycogenosis, an abnormal accumulation of glycogen in organs, can also appear in early childhood. This disease is associated with a violation of metabolic processes and a lack of special enzymes that help release this polysaccharide. Since glycogen is a reserve of energy in case of a decrease in blood glucose, the body experiences carbohydrate starvation during illness. The disease is fatal. Death occurs due to hypoglycemia or kidney and liver failure.
Diseases caused by excess carbohydrates
If carbohydrates make up more than 70% of the total diet per day, and besides, these are mainly disaccharides, a person is at risk for a number of diseases. First of all, it is obesity. The use of fast carbohydrates leads to overeating, increased production of insulin, excessive accumulation of glycogen. And these are all key factors in the formation of fat mass. It has been proven that it is carbohydrates that lead to obesity faster than the consumption of fatty foods.
Obesity is diagnosed according to the value of the body mass index. According to a simplified formula, its value is calculated as follows: BMI \u003d body weight / (height in meters) 2. Normally, the indicator should be 18.5–25.
- 25-30 - overweight.
- 30-35 - 1st stage of obesity.
- 35-40 - 2nd stage of obesity.
- More than 40 - the third stage (morbid obesity).
Obesity reduces life expectancy, leads to various diseases of internal organs, bones, joints. The hormonal background is disturbed, as a result of which infertility develops, signs of premature aging appear. The most common consequences of obesity:
- Cardiovascular disease, hypertension, increased risk of stroke and heart attack.
- Diseases of the liver and kidneys, cholelithiasis.
- Inflammation in the internal organs - gastritis, pancreatitis.
- Arthritis.
- Diseases of the respiratory system.
- Increased risk of developing inflammatory processes, fungal infections.
One of the most dangerous consequences of an increased amount of carbohydrates in the diet is type 2 diabetes. Unlike the disease of the first type, it develops with age and is associated not so much with a hereditary factor as with an unhealthy lifestyle. Type 2 diabetes is diagnosed in people with insulin resistance - resistance to insulin. Insulin is responsible for transporting glucose to the cells, and if it doesn't do its job, the sugar stays in the blood. A pathological condition develops precisely under the influence of an excess of carbohydrates in the diet, which lead to jumps in glucose and the release of a large amount of insulin into the blood.
In the early stages, type 2 diabetes can be compensated solely by diet, but if the disease is not detected in time and the diet is not changed, then the condition may worsen. The patient will need special medications, and in extreme stages, insulin injections, just like type 1 diabetics.
Carbohydrates in foods may be contained in greater or lesser quantities. These are organic substances, which means that they should be looked for in products of plant origin. In some cases, fats and carbohydrates are present in plants in almost equal parts - these are, first of all, nuts. Proteins and carbohydrates can also be combined - legumes, greens and more. Fresh vegetables and fruits are always richer in the content of additional nutrients, but processed ones (for example, sugar) can be pure saccharide.
How many carbohydrates are contained in a particular cooked dish depends on how the components of plant and animal origin are combined in it.
However, the most relevant for proper nutrition is the glycemic index of foods. Therefore, our carbohydrate tables will help you understand exactly this parameter.
Vegetables are the main source of slow carbohydrates, most of them have a low GI. However, this applies only to fresh products and greens. When cooked, many vegetables go into the category of fast carbohydrates.
The following foods have a high glycemic index:
- Fried potatoes, baked - 95.
- Celery root (cooked) - 85.
- Boiled carrots - 85.
- Mashed potatoes - 80.
- Pumpkin - 75.
Carbohydrates - a list of vegetables with an average glycemic index:
- Jacket potatoes - 65.
- Beets - 65.
Low GI is most suitable for diets and the basis of a healthy diet. What foods contain these carbohydrates:
- Raw celery (root) - 35.
- Tomatoes - 30.
- Carrots - 30.
- Garlic - 30.
- Eggplant - 20.
- Asparagus - 15.
- Broccoli - 15.
- Celery (stalks) - 15.
- Brussels sprouts - 15.
- Spinach - 15.
- Ginger - 15.
- Cauliflower - 15.
- Cucumber - 15.
- Bulgarian pepper - 15.
- Rhubarb - 15.
- Avocado - 10.
- Salad - 10.
- Parsley, basil, oregano - 5.
Most fresh vegetables are ideal for the basis of a daily diet, in addition to healthy carbohydrates, they contain a large amount of vitamins and minerals. They are also rich in fiber, which helps the intestines work better.
Some diets involve the exclusion of fruits from the diet. This is due to the fact that, unlike most fresh vegetables, the glycemic index of these products is higher. However, it is still not worth giving up seasonal fruits, because they carry a supply of vitamins, which is difficult to compensate for with other dishes.
Carbohydrates - high GI fruit list:
- Watermelon - 75.
- Raisins (blue and white) - 70.
- Dates - 70.
Table of carbohydrates in fruits with an average glycemic index:
- Melon - 60.
- Banana and baby bananas - 60.
- Mango - 50.
- Persimmon - 50.
- Kiwi - 50.
- Coconut - 45.
- Pineapples - 45.
- Grapes - 45.
- Dried figs - 40.
- Prunes - 40.
The following foods have a low glycemic index:
- Oranges - 35.
- Quince - 35.
- Pomegranate - 35.
- Nectarine - 35.
- Apple - 35.
- Plum - 35.
- Dried apricots - 35.
- Grapefruit - 30.
- Pears - 30.
- Red currant - 25.
- Cherry - 25.
- Raspberry - 25.
- Blueberries - 25.
- Lemons - 20.
- Black currant - 15.
Fruits are good for healthy snacks. However, you need to eat such carbohydrates in their raw form, without additives. For example, even a small pinch of sugar can dramatically change the glycemic index of a dish. The same applies to fruit salads with the addition of whipped cream, chocolate and other fillings. In this case, carbohydrates useful to a person will be spoiled.
Porridges themselves are classified as foods with a high glycemic index. However, cereals are a source of vitamins, fiber and essential plant proteins. In addition, most of them are easily absorbed by the body. And this means that they should not be completely excluded from the diet, especially for people with gastrointestinal diseases.
Carbohydrates - a list of high GI grains:
- Rice flour - 95.
- Processed glutinous rice - 90.
- Popcorn - 85.
- Millet, millet - 70.
- Corn grits - 70.
- White rice - 70.
Average glycemic index:
- Barley - 60.
- Muesli (no added sugar) - 50.
- Brown rice - 50.
- Basmati - 45.
- Oatmeal - 40.
- Buckwheat - 40.
The index is prescribed for cereals cooked in water, without added sugar. In the event that milk sweetened porridge is prepared, its GI can reach 100.
Carbohydrate content in other foods
A high content of carbohydrates is also noted in legumes, mushrooms, nuts. All of these foods are often classified as fats or proteins, but their glycemic index should also be considered. Most of these products fall into the low GI category, so they can be used as part of a diet. Such dishes are used with caution only if there are diseases of the gastrointestinal tract.
Here is a list of foods that contain healthy carbohydrates:
- Green peas - 35.
- Canned beans - 40.
- Green beans - 30.
- Lentils - 30.
- Champignons - 15.
- Peanuts - 15.
- Almonds - 15.
The most dangerous for health and maintaining a normal weight are cooked meals, carbohydrate foods that have undergone thermal or other processing, pastries, and so on. The table of carbohydrates in this case is mainly high GI foods:
- Sugar - 100.
- White bread of the 1st grade - 85.
- Donuts - 75.
- Chips - 75.
- Milk chocolate - 70.
- Noodles (except durum wheat pasta) - 70.
- Brown sugar - 70.
- Cola and other sweet carbonated drinks - 70.
Carbohydrates - a list of foods with an average glycemic index:
- Rice noodles - 65.
- Rye bread - 65.
- Marmalade - 65.
- Honey - 60.
- Creamy ice cream - 60.
- Ketchup - 55.
- Sushi - 55.
- Coconut milk - 40.
The only confectionery sweet with a low glycemic index is dark chocolate - 25. However, it must be at least 70% and made from cocoa butter and cocoa beans, without the addition of palm oil.
Carbohydrates in foods can be the main source of excess weight, and can help you lose weight. It should be borne in mind that any healthy diet involves predominantly carbohydrate foods - vegetables, fruits, berries, and so on. But low-carbohydrate diets can be harmful to health, disrupt metabolism. Therefore, carbohydrates necessary for a person cannot be removed from the diet either in the process of losing weight or during intensive sports.
Carbohydrates and Diet
How many carbs should you eat on a diet? In some cases, when dieting, a short-term reduction of such foods to 20% of the total amount of food per day may be recommended. However, such changes must be authorized by a doctor and only take place under the supervision of a nutritionist. Self-prescribed low-carbohydrate diets can lead to dire health consequences:
- Poisoning by the breakdown products of fats.
If the body does not receive enough carbohydrates, metabolic processes change - adipose tissue is used for energy. With intensive use of lipids, their decay products may not have time to be excreted from the body. As a result, the kidneys and liver will be seriously affected.
- Slowdown of metabolism.
The cessation of glucose intake from carbohydrates rebuilds the body - it begins to extract energy from existing reserves. However, at the same time, such changes are forced and are perceived by various systems as a signal of danger. As a result, the body can go into survival mode - slow down metabolic processes, adjust to the accumulation of reserves. It is with this that fast weight gain is associated after strict diets. Since the return to the normal diet is carried out when the body is already accustomed to using fewer calories per day. As a result, all the excess quickly passes into fat cells.
- Avitaminosis.
Even if you manage to get rid of excess mass, a low-carb diet will affect the condition of hair, nails and skin. Immunity may also decrease, acute respiratory diseases will become more frequent, and chronic diseases will become aggravated.
Therefore, when dieting for weight loss, you can reduce carbohydrates only on the recommendation of a doctor. If weight control is carried out independently, then changes in the diet should be different:
- Focus on slow carbohydrates, exclusion of fast ones.
This will help keep glucose levels under control, rationally use glycogen stores and gradually connect the use of fats. In addition, this will help increase the number of calories burned per day, because the breakdown of complex carbohydrates itself requires energy costs.
- Frequent smaller meals will also help maintain a constant blood sugar level and not exceed the amount of carbohydrates eaten at a time.
This is important because the energy stored in the liver in the form of glycogen has a limited amount. If a person eats a large portion, the amount of glucose can be exceeded - it will not only be deposited in the form of glycogen, but will also provoke the growth of adipose tissue. Fractional nutrition avoids such a danger.
A person needs carbohydrates, and for athletes, the need for them may even increase. Since the body needs an increased level of energy during training, the glucose received shortly is quickly wasted. That is why the calorie content of the daily diet of athletes can reach up to 4000–5000 kcal without compromising weight. At the same time, it must be remembered that physical activity can affect the work of some organs, in particular, the heart. And in the event that the diet consists of fast carbohydrates that cause sugar surges, the likelihood of diseases of the cardiovascular system increases. At the same time, a person can intensively consume energy received from simple carbohydrates, and their use will not affect weight. However, it should be remembered that the danger of such products is not only in the risk of obesity - they provoke atherosclerosis, type 2 diabetes, and can affect the hormonal background.
If a person goes in for sports unprofessionally, and to maintain shape or reduce body weight, the following aspects should be considered:
- The duration of the lessons is at least 30 minutes.
During training, the body begins to actively use the glycogen accumulated in the liver, and only when its reserves are spent, it switches to body fat. This happens approximately 25-30 minutes after the start of exercise. If the workout ends earlier, the reduction in fat mass may not occur.
- After training, protein food is recommended for muscle recovery.
- Before training, the level of carbohydrates consumed should be sufficient.
How many carbohydrates should be? The same amount as with normal nutrition - up to 70% of the total diet. Combining low-carbohydrate diets with physical activity is contraindicated, since the body can begin to use not only adipose tissue, but also muscle tissue. Including weaken the heart muscle.
Slow carbohydrates (list of acceptable dishes)
To maintain health and optimal weight, carbohydrates with a low glycemic index should predominate in the daily diet. Their consumption can be unlimited, especially for foods with a GI below 20. These include fresh vegetables, some fruits and berries.
Slow carbohydrates can be consumed throughout the day.
- Fresh salads with a little vegetable oil will be a good addition to meat and fish dishes or cheeses.
It is especially good to replace them with a side dish in the evening meal. Then vegetables can be combined with cottage cheese.
- Fruits and berries are suitable for snacking.
Juices are best used without added sugar.
- When losing weight, side dishes from cereals are replaced with stewed beans or mushrooms.
Moreover, due to the high content of vegetable protein in these products, it is quite possible to supplement them with fresh vegetables, and not with meat or fish.
- Dried fruits can also be introduced into the diet, but in small quantities.
They are useful high in vitamins and minerals.
Foods with a high glycemic index must be completely eliminated from the diet if a person seeks to reduce weight. They are completely contraindicated in people with carbohydrate metabolism disorders - type 1 and type 2 diabetes.
With a healthy diet, you can also exclude a number of fast carbohydrates, since they do not carry nutritional value or essential substances:
- Bread and bakery products.
- Soft wheat noodles.
- Confectionery.
- Sugar (including brown)
However, some simple carbohydrate foods still need to be introduced into the diet because they have a high nutritional value:
- Pumpkin.
- Beet.
- Dried fruits (dates, raisins).
- Some fruits are watermelon, banana, melon.
- Kashi - rice, corn millet, etc.
Such carbohydrates can be excluded from the diet only during the normalization of weight, and later returned to the menu.
