What are slow carbohydrates? Slow carbohydrates for weight gain
Carbohydrates – the body’s “energy storehouse” – is a collective concept that includes different kinds sugars (monosaccharides, disaccharides, polysaccharides), along with starch and cellulose. These organic compounds are structural component cells and tissues of all living beings on Earth. They are involved in human digestion and metabolism, affect brain performance, help absorb lipids and proteins, which are so necessary for muscle growth. Almost all carbohydrates have vegetable origin and are formed during photosynthesis. Honey is a rare example of a sugar that appears to be made by animals such as bees. However, the product is actually obtained from flower nectar. And worker insects just collect and process the sweet “juice” to produce honey.
Dividing carbohydrates into fast and slow
Pasta is a carbohydrate
The class of carbohydrates is very broad and includes compounds with different molecular compositions and properties. Their functions are also not the same. And you need to know which of them are useful to include in your diet, and which ones are best avoided. This is especially true for athletes who set as their goal weight gain or, conversely, lose extra pounds.
Traditionally, carbohydrates are classified into two large groups: fast (simple) and slow (complex). Conditional division depends on the speed with which they are capable of splitting under the influence digestive system and be converted into glucose - the simplest sugar - main source energy for the body.
Simple carbohydrates: fast does not mean good
Simple carbohydrates consist of one (monosaccharides) or two (disaccharides) molecules. Food rich in such organic compounds has a sugary taste and increases the level of the pleasure hormone - serotonin. Most people love sweets, but you shouldn't overindulge in them. They do not contain many nutrients and microelements, and their high calorie content often causes obesity.
In addition to glucose, common fast carbohydrates are:
- galactose – is part of milk and dairy products (cottage cheese, fermented baked milk, cheese);
- sucrose - obtained from beets, cane sugar, black molasses;
- fructose – found in some vegetables, honey and ripe fruits;
- maltose – formed from malt and grapes, present in beer;
- lactose – milk sugar– the only carbohydrate of animal origin.
Sugars that enter the body are instantly broken down into glucose and enter the blood. Almost immediately, the pancreas begins producing insulin, which “monitors” that the glucose level does not exceed the permissible limit. Otherwise, the blood fluid may thicken. This hormone stimulates the muscles and liver to absorb excess sugar and store it as glycogen. In this way, excess is safely removed from the bloodstream, and the muscles receive the necessary nutrition.
But the needs of muscle cells are not unlimited, and if they are already “full,” then something terrible happens: insulin gives a signal to fatty tissues to take lipids from the blood and store lipids, instead of breaking them down for energy. And in the liver, it starts the process of converting excess glucose into triglycerides. This is why people who lead a passive lifestyle have problems with excess weight.
Of course, an athlete’s menu should not contain many simple carbohydrates. But there are times when their use is necessary. After intense workout the muscles are exhausted, and the body’s energy reserves are in urgent need of replenishment. This is where organic matter comes to the rescue. high speed assimilation. It is important to eat foods containing fast carbohydrates within 40 minutes after physical activity. This is the “carbohydrate window” period when the body absorbs glucose as much as possible and starts the recovery process.
Slow carbohydrates: if you eat more quietly, you will be healthier
Based on their chemical structure, complex carbohydrates are classified as polysaccharides. Substances representing this group are absorbed into the blood at a slower rate, but more evenly. They help stabilize sugar levels, gradually replenish muscle glycogen stores and maintain constant energy levels. These organic compounds include:
- fiber (cellulose),
- starch,
- glycogen,
- insulin (formed from fructose residues),
- pectins.
Cellulose is the most abundant carbohydrate produced by living things. Every year a trillion tons (10 12) of this substance are formed on the planet. It forms the basis of plant cell walls and consists of 500 glucose molecules that are connected to each other in long, unbranched chains. The human digestive system does not absorb such fiber. However, the role of fiber in the diet is very important:
- stimulates intestinal motility,
- supports internal microflora,
- removes toxins, cholesterol and heavy metal salts from the body.
When plants produce sugars during photosynthesis, they store them as starch to later use as an energy source. A classic example is potatoes. The plant forms tubers in the ground, which must survive the winter and provide a supply of nutrients for the formation of young shoots in the spring.
The classic sports diet includes about 50-60% carbohydrates (of the total amount of food), of which 2/3 are slow. They provide the athlete’s body with strength for a long time and do not provoke a feeling of hunger, since they are absorbed longer than their fast “relatives”. The last factor is also important for those who want to dry out their body.
How do you know what type of carbohydrates are in a food?
It is believed that slow carbohydrates are included in foods with a GI of up to 69. These include:
- cereals (pearl barley, buckwheat, barley, rice, millet);
- flour pasta coarse;
- vegetables (cabbage, spinach, cucumbers, zucchini);
- “non-sugar” fruits (kiwi, apples, pears, grapefruits).
If the GI is above 69, then simple carbohydrates predominate. Examples of such provisions:
- chocolate and candies;
- cornflakes;
- baked goods (bagels, pretzels, gingerbread);
- White bread;
- fried potatoes;
- artificial sweet drinks (syrups, sodas).
Use the table of glycemic indexes of foods () when planning your diet. Remember that the lower the GI, the more complex the organic compounds, which means their absorption is slower and their quality is better.
According to research from the British University open education, an adult should eat 260 grams of carbohydrates every day. At the same time, the share of sugars accounts for no more than 90 grams.
No tags for this post.The table of slow carbohydrates (complex) will be useful to anyone who wants to lose weight or maintain their ideal weight.
Thanks to the table of slow carbohydrates, in order to effectively burn extra calories and lose weight, you can create your own proper diet nutrition and do not completely give up your usual, delicious products nutrition.
It is very important to approach the process of losing weight wisely, to correctly create your menu, then you will not walk around half-starved, and you will look slim and fit, feel cheerful and light. And in order not to get fat and be energetic, you need to reconsider your diet in favor of slow carbohydrates.
Below in the text you will find a table of slow carbohydrates, which contains a list of the main slow carbohydrates, indicating the glycemic index in descending order and their carbohydrate content in grams per 100 g of product.
Carbohydrates- these are substances whose molecules consist of oxygen, carbon and hydrogen. In the process of metabolism, they turn into a source of energy, the most important “fuel” for the body - glucose. Once glucose enters the body, it is used for energy, and unused glucose is stored as glycogen V muscle tissue and liver in reserve or in the form of subcutaneous and intra-abdominal fat. Glycogen is a polysaccharide formed by glucose residues, a reserve carbohydrate for the body.
Carbohydrates are divided into fast (simple) and slow (complex):
Slow carbohydrates- these are low carbohydrates glycemic index.
Slow carbohydrates have a glycemic index below 50 (but this table includes several products whose GI is slightly higher than 50, but they are very useful!) and, unlike fast ones, are absorbed slowly, hence the name, thereby glucose evenly enters the blood without sharp jumps Sahara.
These carbohydrates primarily include cereals, whole grains and some starchy foods - beans, lentils, as well as vegetables and most fruits, which are rich in fiber, which is very beneficial for the body.
In order to simplify the use of knowledge about fast and slow carbohydrates, scientists introduced the term “glycemic index”.
Glycemic index
The ability of carbohydrates to increase blood sugar levels (hyperglycemia), determined by the glycemic index. This term was first coined in 1976 as a result of a unique scientific research, which aimed to create a list of foods ideal for diabetics.
Glycemic index or abbreviated as (GI) is an indicator of the influence of the food eaten on changes in glucose levels (Sahara) in blood. The glycemic index of glucose is taken as 100, and all food products rich in glucose have their own individual GI, which is compared with the GI of glucose and shows the rate of breakdown and absorption of carbohydrates by the body.
Slow carbs and training
As we have already learned, there are fast and slow carbohydrates, they differ in the rate of absorption, which is why they got their names. There are recommendations for the use of fast and slow carbohydrates in combination with training. It is recommended to consume slow carbohydrates a couple of hours before training so that they provide energy evenly throughout the entire workout, and fast ones after training during the so-called “carbohydrate window”, which lasts approximately 30 minutes from the end of the workout.
Slow carbohydrates are called so because of the slow rate of absorption by the body, and if you want to lose weight, then they are a more preferable source of energy than fast carbohydrates. Slow carbohydrates, due to the fact that they are absorbed slowly, feed the body with energy for a long time, which means they will give you energy throughout the entire workout. During training, this is the most optimal energy supply, because... By consuming slow carbohydrates before training, the muscles are provided with a constant source of energy throughout the entire workout. What else is good about eating slow carbs before training? - On the one hand, the muscles receive energy throughout the entire workout, but on the other hand, it is always slightly lacking, which forces the body to break down fats to obtain energy. Medical studies have shown that when consuming slow carbohydrates before training, fat is burned much faster, and endurance increases and does not fall throughout the entire workout.
A constant and stable level of energy for the body and muscles is the main function of slow carbohydrates. By eating slow carbohydrates, you do not feel hungry for a long time Thus, you consume fewer calories and lose weight faster.
Table of slow carbohydrates (complex)
Porridge and flour products
| The product's name | Glycemic index | |
| Millet porridge | 69 | 26 |
| Oatmeal | 66 | 9 |
| Rye-wheat bread | 65 | 42 |
| Boiled white rice | 65 | 17 |
| Dumplings with cottage cheese | 60 | 37 |
| Durum wheat pasta | 50 | 27 |
| Barley porridge | 50 | 20 |
| Buckwheat | 50 | 29 |
| Boiled brown rice | 40-50 | 14 |
| Cellulose | 30 | 14 |
| Barley porridge | 22 | 22 |
| Soy flour | 15 | 21 |
Vegetables, greens
Fruits, berries
| The product's name | Glycemic index | Carbohydrate content in g per 100 g. |
| A pineapple | 66 | 12 |
| Bananas | 60 | 21 |
| Persimmon | 55 | 13 |
| Cranberry | 45 | 4 |
| Grape | 40 | 16 |
| Tangerines | 40 | 8 |
| Gooseberry | 40 | 9 |
| Oranges | 35 | 8 |
| Pears | 34 | 9 |
| Strawberry | 32 | 6 |
| Peaches | 30 | 10 |
| Apples | 30 | 10 |
| Red Ribes | 30 | 7 |
| Sea buckthorn | 30 | 5 |
| Blackberry | 25 | 4 |
| Strawberries | 25 | 6 |
| Cherry plum | 25 | 6 |
| Grapefruit | 22 | 6,5 |
| Plums | 22 | 10 |
| Cherry | 22 | 10 |
| Cherries | 22 | 11 |
| Apricots | 20 | 9 |
| lemon | 20 | 3 |
| Black currant | 15 | 7 |
Dried fruits
Legumes
Dairy
Cottage cheese, kefir, etc. - this is of course more protein products, rather than carbohydrates, but due to their usefulness, we decided to include them in this table.
AND complex. The first, sometimes also called fast, give an instant surge of strength and increased performance. And others provide a slow and gradual release of glucose, the main source of energy, which makes them more valuable and useful.
Complex carbohydrates: on the shelves from “a” to “z”
Actually in complex carbohydrates everything is extremely simple, and they got their name because of their molecular structural structure. The group of complex sugars includes long-chain oligo- and polysaccharides, formed by different numbers of organic monomer units, which determine whether the “long-lasting” carbohydrate belongs to a specific class chemical compounds, predominantly aldose, ketosis, less often food acids and alcohols. These substances provide release necessary for the body energy due to the breaking of chemical bonds between structural units molecules, which causes a long time period for the breakdown and digestion of polysaccharides in the intestine.
To successfully carry out its activities, the human body requires the following types of complex carbohydrates:
Most of the smoothly digestible carbohydrates are found in plant foods , but there are also components that can be obtained from food of animal origin. For example, glycogen, called animal starch, enters in small quantities into human body With meat products, but is mainly synthesized by cells as a reserve supply of glucose. Or chitin, the only source of which is seafood (crayfish), also reproduced by living structures within themselves within the framework of the body’s needs. There is a misconception that carbohydrates that provide the body with slow energy are less caloric, although there is no obvious relationship between kilocalories and the carbohydrate composition of foods, but there is a significant difference in the mechanism of action on the body.The importance of complex polysaccharides for the body
Natural food products contain the optimal amount of perfectly balanced components, which is very important if we're talking about about carbohydrates. Many people still misunderstand the meaning of the word "polysaccharide", imagining high-calorie and sweet foods, although this is not always the case. Complex sugars rarely lead to gaining extra pounds; their consumption has an extremely positive effect:
- they ensure the functioning of all cellular structures of the body, smoothly and evenly feeding them with energy throughout the day;
- control brain activity, avoiding glucose starvation;
- regulate and normalize muscle activity;
- In some physiological processes carbohydrates act as receptors;
- with the help of complex sugars, the body replenishes glycogen reserves used up during the day;
- reduce the risk of developing liver atrophy and fat deposition in liver cells.
Slowly digested glucose polymers, unlike its monomeric forms, do not cause sharp increase blood sugar and do not provoke active insulin production, minimizing the risk of diabetes mellitus, which is important principle proper nutrition.
The human body, deprived of sufficient quantities of slow carbohydrates, will eventually begin to destroy itself, because fiber and alimentary fiber necessary to maintain the functioning of the digestive system:
- promote the removal of waste and toxins;
- prevent the accumulation of feces;
- normalize intestinal microflora, eliminating putrefactive processes;
- improve peristalsis;
- prevent the development of diseases of the stomach and intestines, which include gastritis, colitis, flatulence, etc.
The importance of polysaccharides in healthy eating and weight loss
The role of complex sugars in correct and healthy eating is due not only to the normalization of digestion, but also to the maintenance of tone, balance of strength and energy, because, digested over a significant period of time, they contribute to a long-term feeling of satiety. All known low-carbohydrate diets are based exclusively on the mechanism of carbohydrate breakdown of polymers and the duration of their decomposition. The body smoothly breaks down long-chain polysaccharide molecules, and the first glucose monomers enter the blood only through 35-40 minutes after eating. And during this period it is very important not to eat something sweet, trying to get the much-desired feeling of satiety. Further digestion of complex carbohydrates continues for at least three hours, during which hunger is not felt, but a surge of strength and vigor is observed.
Of course, not all polymer sugars are completely digested by the intestines; for example, dietary fiber and cellulose are absorbed on average at 70-75 % , playing the role rather ballast substances, rather than food. They help regulate intestinal activity, controlling its motility, preventing the occurrence of constipation and dysfunction.
It is very important to consume slow carbohydrates for people who are engaged in active physical work
, or bodybuilders, since the lack of complex polysaccharides can provoke irreversible changes and shift the balance of proteins in the body, borrowing some of them to replenish energy. I wonder what nutritionists I don't recommend getting carried away big amount complex carbohydrates in the evening, because such a hearty dinner will provoke an increase in the load on the liver and pancreas, bringing with it restless sleep, a feeling of heaviness and even nausea. Foods rich in slow carbohydrates have different calorie content, but even the most nutritious of them do not cause excess body weight gain. The fact is that with a properly structured diet, when the majority of all carbohydrates supplied with food (about 60%) are complex and make up lunch and partly dinner, the body does not lack glucose fuel. This allows it to replenish the glycogen reserves in the liver cells and muscle fibers that have been used up during the day, without creating unnecessary subcutaneous and fatty deposits. Nutritionists recommend focusing on sugars of plant origin:
- fruits;
- vegetables;
- cereals;
- legumes
They found maximum starch and fiber content, plus vitamins, micro- and macroelements, and others nutrients. It is important to remember that satisfaction of hunger when eating such foods comes gradually, and to measure portion sizes to prevent overeating. To be fair, it is worth noting that simple carbohydrates no less important for the normal functioning of all systems and organs. But it is the polysaccharides that bear the main task, which is to provide the cells with the much needed glucose.
Taking into account the structural features and properties of polysaccharides, products that differ in their high content, do not have a sweet taste and are characterized low glycemic index (GI). The latter refers to the rate of breakdown of a carbohydrate molecule into glucose and the ability of the product to increase blood sugar levels. It must be remembered that complex carbohydrates contained in various groups Products differ in their effect on the body, ability to provide energy, and nutritional value.
Cereals, cereals and porridges
Most healthy carbohydrates contained in whole grain products: baked goods and bread made from wholemeal flour, especially with the addition of bran, as well. But when choosing porridge, you should remember that cereals, for the most part, contain simple sugars. You can safely include pasta made from durum wheat in the list of products with slow carbohydrates. You need to purchase with special attention rice- the further he went heat treatment(grinding, steaming, etc.), the more “useless” it is as a source of food elements. Buckwheat or pearl barley porridge and legumes(peas, soybeans, all types of beans), boiled in water with minimum quantity salt.
Vegetables and fruits
Rich in “glucose fuel”, predominantly green in color - this color indicates the presence of a large amount fiber, and those with green skin were found pectins, but they are found in some, for example, black currants and gooseberries. Your daily diet should definitely include apples, pears, plums, cherries, peaches, apricots, fresh green peas and corn, pumpkin, tomatoes and others. herbal products. Of particular interest is potato– depending on the method of preparation, it may contain a predominance of fast or slow carbohydrates. Therefore, it is recommended to consume this vegetable exclusively boiled or steamed.
Other products
But they also do not contain carbohydrates. But from human body easier and faster synthesizes its own glycogen, and seafood (shrimp, crabs and their products) are an unrivaled source chitin.
The benefit to the body is determined by the numerical value of the glycemic index (GI) - the lower it is, the more slow carbohydrates the product contains. It is this indicator that is decisive when constructing a schedule and diet.
| The product's name | Total carbohydrate content, g / 100 g | GI |
| 8,1 | 5 | |
| Basil | 7,8 | 5 |
| 5,4 | 10 | |
| White mushroom | 2,1 | 10 |
| Leaf lettuce | 2,3 | 10 |
| 4,2 | 10 | |
| Honey mushrooms | 3,7 | 10 |
| 7,3 | 15 | |
| 13,7 | 15 | |
| 2,1 | 15 | |
| 3,8 | 15 | |
| 10,8 | 15 | |
| 6,5 | 15 | |
| Radish | 3,4 | 15 |
| Asparagus | 3,2 | 15 |
| red | 5,9 | 15 |
| Green bell pepper | 5,3 | 15 |
| Dill | 4,1 | 15 |
| 16,1 | 20 | |
| Green olives | 1,3 | 20 |
| fresh | 1,8 | 20 |
| 0,3 | 22 | |
| on the water | 22,4 | 22 |
| Plum | 9,6 | 22 |
| 13,6 | 26 | |
| green | 11,5 | 30 |
| fresh | 16 | 30 |
| Red apples | 11,2 | 30 |
| brown | 55 | 30 |
| 5 | 30 | |
| low fat | 1,2 | 30 |
| Strawberry | 6,3 | 32 |
| 9,5 | 34 | |
| 11,5 | 35 | |
| 8,3 | 35 | |
| 53,7 | 35 | |
| natural | 3,5 | 35 |
| Wholemeal pasta | 23,2 | 38 |
| Green peas, fresh | 12,8 | 40 |
| 8,1 | 40 | |
| Gooseberry | 9,1 | 40 |
| 29 | 40 | |
| white | 47,5 | 40 |
| Crab meat | 96 | 40 |
| Red beans | 47,8 | 42 |
| Canned pear | 62,1 | 44 |
| Whole grain bread | 56,5 | 45 |
| Bread "Borodinsky" | 40,7 | 45 |
| 9,2 | 49 | |
| Sherbet | 66,2 | 50 |
| 49,7 | 50 | |
| 11,5 | 50 | |
| sugarless | 55,4 | 50 |
| 23,5 | 52 | |
| 71,7 | 55 | |
| Mango | 13,5 | 55 |
| Durum wheat pasta | 23,2 | 55 |
| Bran bread made from wholemeal flour | 43,9 | 55 |
| Oatmeal cookies | 67,8 | 55 |
| 49,1 | 60 | |
| Peeled rye flour | 61,8 | 60 |
| 22,6 | 60 | |
| Apple jam | 55,9 | 61 |
| Pork tenderloin | 5,7 | 61 |
| 56,9 | ||
| Dry peas | 46,5 | |
| Lentils | 39,4 | |
| 36,1 | ||
| Potato | 18,2 | |
| Almond | 13,6 | |
| Green peas | 6,8 | |
| Beans | 6,1 |
Fitness trainers and nutritionists It is strongly recommended to include foods from all groups in the diet - this will allow you to achieve a balanced and rational daily menu, covering the body's energy needs.
Carbohydrate norm
The total amount of carbohydrates consumed per day is approximately 100-150 g. Defined somewhat differently energy requirement for athletes, in this case carbohydrate consumption reaches 200 g, which is typical for the gaining stage muscle mass or recovery period. In this case, about 55-60% should be occupied by foods with slow carbohydrates, namely:
- fruits;
- vegetables;
- grain and cereal products.
Nutrition adjustments in terms of the content of carbohydrate components is possible only according to a specially designed diet. Typically, this approach is used by bodybuilders to dry their bodies or build muscles. In all other cases, a shift in carbohydrate balance between simple and complex sources glucose may provoke negative consequences:
- glucose deficiency can lead to liver exhaustion, various dysfunctions and its so-called degeneration;
- with an irregular intake of carbohydrates, the body begins to obtain them by transforming proteins and fats from food entering the body;
- Glucose is involved in lipid metabolism; its insufficient amount can lead to improper burning and uncoupling of fats.
It's important to remember that deficiency and excess of sugars extremely harmful to the body. A clear glucose deficiency will first lead to the depletion of its own glycogen reserves, and after that the body will begin to take protein from the muscles, internally synthesizing it into amino sugars. More serious consequences of carbohydrate starvation may include poisoning of brain tissue, frequent fainting and even acidotic (diabetic) coma. Excess glucose unused by cells is transformed into fat with related problems in the form of caries, impaired insulin production and an increased risk of developing diabetes. This is why you should be especially careful when dealing with low or high carbohydrate diets. And especially not to make a decision about this diet on your own without consulting a nutritionist.
The biggest misconception of those losing weight, especially young girls, lies in their confidence in the absolute harm of carbohydrates for the figure. However, by sharply reducing their consumption, you won’t be able to achieve the desired slimness, but loss of strength, lethargy, loss of appetite or depression will. It is very important to determine the optimal amount of calories and create a (fractional) nutrition plan that will allow you to bring your body back to normal without harming your health.
Interoperability and Compatibility
According to the principles of healthy eating, it is not recommended to eat sources of fat and carbohydrates together. The best decision– eat carbohydrate-containing foods separately, but it is permissible to combine sources of proteins and slow carbohydrates in one meal, only if these are not fruits or berries. Vegetables and cereals, rich in smoothly digesting polysaccharides, can be seasoned with vegetable oils. Due to their high nutritional value, slow carbohydrates are considered the most best source energy. They perfectly satisfy hunger, promote a longer feeling of fullness, and reduce the number of daytime snacks, which will have a great effect on your figure and mood.
If you have something to say about the role of slow carbohydrates in a healthy diet, join the discussion at
All people want to be healthy and beautiful. But not every person knows how to achieve this. Our first action is to analyze our diet. It’s not for nothing that they say: “We are what we eat.” Carbohydrates are the direct fuel for the human body. But how to choose the right and useful ones? What are they? What products do they contain?
Biological role of carbohydrates
The human body is a kind of perpetual motion machine that requires a constant supply of fuel. The last thing is food, or more precisely, the carbohydrates (sugars or saccharides) contained in it. As a result of the oxidation of one gram of it, a little more than 4 kcal of energy and 0.4 g of water are released. This is enough for 1 second of running with maximum speed. In general, it is believed that the life activity of an average person requires from 1500 to 1700 kcal per day. But the energy function of carbohydrates, although the most important, is not the only one.
Saccharides provide regulation osmotic pressure blood. This is manifested in the fact that it contains more than 100 mg/% glucose (the simplest form of carbohydrates).
These organic substances are part of complex molecules involved in building DNA. And they perform a plastic function.
From carbohydrates are formed cell receptors, responsible for the perception of external stimuli.
As for the support function, in the human body their share ranges from 2-3% of body weight. For comparison: the dry mass of plants consists of 80% carbohydrates. That is why the main source of these organic matter For humans it is plant food.
Classification of carbohydrates
The indivisible structural units of each carbohydrate are saccharides. Depending on their quantity, they are distinguished:
- monosaccharides, or monomers (contain one structural unit);
- disaccharides (contain two monosaccharides);
- oligosaccharides (contain from two to ten structural units - monosaccharides);
- polysaccharides (contain more than ten monosaccharides).
In addition, according to the ability to break down into the smallest components, all types of saccharides are divided into slow and fast carbohydrates or simple and complex. Slow ones include oligo- and polysaccharides, and fast ones include mono- and disaccharides.
The most famous monosaccharides are glucose and fructose, disaccharides are sucrose (ordinary sugar), polysaccharides are starch and cellulose (a component of the cell walls of higher plants).
Glycemic index: the rate at which carbohydrate foods are converted into glucose
Chemical processes in the body convert any type of carbohydrate into the final product of absorption - glucose. In order to characterize the rate of its production from foods containing sugar, the concept of glycemic index (GI) was introduced.
For glucose, it is equal to the maximum, that is, 100. As for other foods, the higher the GI, the faster the blood sugar level rises after eating them. And vice versa. It is customary to distinguish three gradations of the glycemic index:
- low (10-40);
- medium (40-60);
- high (60-100).
It is preferable for people to consume foods with slow carbohydrates, that is, with a low GI. Unfortunately, domestic manufacturers do not care about what GI their products have, but this index can be found quite often on the packaging of European food products.
Slow carbohydrates - the basis of the food pyramid
Developed by nutritionists, the food pyramid (or food pyramid) suggests that the food that forms its base should make up the majority (about 65%) daily diet person.
At the very bottom of this pyramid are three food groups, namely fruits, vegetables and grains. As we already know, the mentioned plant sources nutrition gives a person the desired slow carbohydrates that smoothly saturate the blood with glucose. This ensures a measured supply of energy between meals. In this case, the processing of proteins and fats occurs without failure, and the pancreas does not overdo it, since there is no need to produce excess insulin to “process” glucose.
Carbohydrate foods are best absorbed by the body in the first half of the day - for breakfast and lunch. It is recommended to have a protein meal for dinner.
To facilitate the formation of a rational menu, you can make a list of food products containing slow carbohydrates. The list of such products is a kind of cheat sheet, having it in front of your eyes every day, preparing a varied and nutritious menu will not be at all difficult. Over time, choice proper food will become a habit.
Slow carbohydrates: food list
Vegetables, fruits, legumes and grains are considered sources of complex sugars.
For smooth functioning of the body, products from each of the above groups are recommended to be consumed for breakfast and lunch. The ratio of vegetables and fruits is taken to be 3:2. One serving is 150 g, so you need to eat about 450 g of vegetables and 300 g of fruit per day.
Let's take a closer look at the list of food products containing slow carbohydrates. List of products - a table that includes not only relevant food sources, but also their glycemic index. TO eating right We will include those food products that have a low and medium GI, because they do not lead to sudden surges in blood sugar.
Healthy vegetables and fruits
Having a low GI level, vegetables and fruits supply the body with vitamins, minerals, microelements and fiber, which contributes to the efficient functioning of the gastrointestinal tract. Such products suppress appetite, provide little energy and thereby stimulate the body's resources to break down existing fats. Thanks to sharing Vegetables and fruits can reduce the calorie content of dishes with a high glycemic index.
Product | Glycemic index |
Parsley, basil | |
Mushrooms, garlic, lettuce, lettuce, tomatoes, green peppers, raw onions, fresh cabbage, broccoli, greens | |
Brussels sprouts, poached zucchini, stewed and pickled white cabbage, boiled cauliflower, green onions, leeks, red peppers, radishes, turnips, black currants, soybeans, asparagus, cauliflower stewed, spinach | |
Fresh apricots, cherry plums, lingonberries, cherries, crushed yellow peas, grapefruit, blackberries, seaweed, fresh cucumbers, plums, soybeans, blueberries, prunes, lentils | |
Dried apricots, oranges, green bananas, black beans, white currants, dry green peas, pomegranate, pear, sprouted rye grains, figs, cauliflower, strawberries, red currants, raspberries, young peas, raw carrots, nectarine, sea buckthorn, green beans, apples | |
Grapes, blueberries, canned green peas, green beans, green peas, strawberries, strawberries, coconut, gooseberries, tangerines, white beans, | |
Bananas, sweet potatoes, canned sweet corn, mango, papaya, persimmon |
Healthy grains
Cereal products can be called the “golden mean” among food products, since they provide a lot of energy, but at the same time saturate the body with it quite slowly.
But it should be remembered that instant cereal porridges and porridges with flavoring additives lose their “healthy” properties due to the presence of simple sugars and excessive grain polishing.
Product | Glycemic index |
Pearl barley porridge on water, rice bran | |
Quinoa, maize | |
Buckwheat porridge crumbly, oatmeal sticky on water cereals raw, wheat cereals, barley cereals | |
Buckwheat porridge in water, brown rice, oatmeal cookies, bran, crumbly pearl barley porridge, viscous and crumbly millet porridge in water, wild rice, barley porridge |
Fast carbohydrates - potential fat
The tip of the iceberg called the “food pyramid” consists of food ingredients that should be consumed extremely rarely, as they say, on holidays. And these products are rich in fast carbohydrates, which contribute to weight gain. excess weight. Yes, it turns out that 90% of body fat is formed by saccharides, and not fats from food, as we all used to think.
The harm of fast carbohydrates is that they very sharply increase blood sugar levels, provoking the release of excessive amounts of insulin, the main task of which is to reduce the concentration of glucose in the blood. In this case, the pancreas begins to suffer, because overproduction insulin exhausts her.
Insulin is also called the “weight hormone.” And for good reason. Having started working with glucose, it catalyzes its conversion into glycogen - a storage carbohydrate that is deposited in the liver and muscles. If a new portion of fuel does not enter the body for some time, glycogen will again break down into glucose and provide the person with the necessary energy. But constant overeating will eventually cause it to turn into fat, and weight gain is guaranteed.
To control your intake of “bad” carbohydrates, have a list of fast and slow carbohydrates within easy reach.
Foods that contain fast carbohydrates
Products with a high (above 60) GI include mainly products made from white flour (bakery and pasta), refined rice, confectionery, carbonated drinks, alcohol and... potatoes, due to the high concentration of starch.
Product | Glycemic index |
Couscous, instant oatmeal, croissants, instant noodles, pasta, wheat flour, dried fruit compote, boiled potatoes | |
Semolina porridge, millet, millet, steamed white rice, pancakes, wheat bagel, sponge cake, custard, shortbread, donuts, carbonated drinks, fried zucchini, beets | |
Popcorn, loaf, rolls, muesli, tapioca, rice bread, corn flakes, boiled carrots | |
Instant rice porridge, white bread, hot dog bun, fried white croutons, rice flour, beer, fried potatoes, baked potatoes |
Benefits of fast carbohydrates
Despite their high GI, simple sugars still have some positive qualities. The most important thing is their ability to quickly fill the body with energy and provide a surge of strength. Athletes often use this property.
After grueling workouts, muscle glycogen stores are depleted, which can lead to trembling arms and legs, a general loss of strength and cold sweats. Insulin release will help quickly replenish glycogen reserves. As mentioned earlier, this can be triggered by a sharp increase in blood sugar concentration. Along with insulin, amino acids and other substances enter the muscles. useful material, promoting the formation of protein - building material. It is these features of carbohydrate metabolism that bodybuilders use to build muscle mass.
Carbohydrate diet for weight loss
The principle of the carbohydrate diet is quite simple: it is necessary to control the amount of sugar consumed in food so as not to cause excess unspent energy, which will subsequently settle in the form of fat deposits.
In no case should you skip main meals, since a prolonged lack of fuel will give the body a signal to store it for future use. And this, again, is excess weight.
Choose foods with low and medium GI more often, limit the consumption of ordinary sugar and other sweets, and increase physical activity.
At first, a special table of fast and slow carbohydrates will help, and over time, taking care of your health will become an invariable part of your new life.
The effectiveness and efficiency of training directly depends on a balanced diet. Due to the lack of complex carbohydrates, body tone and strength indicators sharply decrease. This is especially negatively reflected in training with weights, since the athlete experiences a constant lack of energy.
Organic compounds that are classified as polysaccharides in their chemical structure are called complex and slow carbohydrates. Their molecule contains a variety of monosaccharides, a lot of glucose and fructose.
Many vital important processes in the body occur with the participation of monosaccharides. They promote the processing of fats and proteins and have a positive effect on the liver. Food containing a high concentration of slow carbohydrates is best consumed before lunch, when carbohydrate metabolism hasn't slowed down yet.
The body metabolizes saccharides in the form of glucose. The rate at which saccharides are converted into glucose divides carbohydrates into simple, that is, fast, and complex, that is, slow. Its indicator is reflected in the glycemic index of the product. In slow ones, it is quite low, and, therefore, the saturation of the blood with glucose does not occur abruptly, but slowly.
Products with a low glycemic index are absorbed by the body while chewing. The process is triggered by the action of an enzyme contained in saliva on food.
Slow carbohydrates show the greatest value in winter period time. Thanks to saccharides, the production of such a special hormone as serotonin is stimulated. It has a positive effect on a person’s mood and also helps to keep the body warm.
Low glycemic index means complex carbohydrates are digestible long time. The low rate of digestion eliminates insulin surges, which provoke the processing of excess carbohydrates into adipose tissue, and, consequently, leading to obesity.
After training, the body needs to quickly replenish expended energy. Complex carbohydrates take a long time to digest. This is what it is main reason It is not recommended to eat slow polysaccharides after completing the training.
Foods rich in slow carbohydrates are best consumed in the morning. After waking up, the body actively produces glycogen.
Types of slow carbohydrates
The structure of a complex carbohydrate includes several molecular chains containing many monosaccharides. A similar composition is typical for starch, glucomannan, dextrin, glycogen, cellulose, and chitin. Each of these substances, referred to as slow carbohydrates, contains thousands upon thousands of monosaccharides, which ensures a long digestion process, during which energy is released slowly.
Carbohydrates should account for at least 50% of the total daily calories consumed. Complex ones are recommended to be consumed before strength training. One dose includes at least 40 grams. Slowly absorbed, it gradually and evenly provides the level of glucose in the blood necessary for the athlete.
Thanks to complex carbohydrates, according to medical research, endurance indicators increase, and the fat burning process accelerates. They maintain energy at a consistently stable level. By eating a portion of carbohydrates, a person does not feel hungry for a long time, which is the main key to success in reducing daily caloric intake.
There are many sources for obtaining this compound. The most common is starch. Its slow breakdown in the gastrointestinal tract, accompanied by conversion into glucose, does not allow monosaccharides in the blood to fall below the required level. Large amounts of starch are found in legumes and grains.
The breakdown of glycogen into glucose occurs in the liver. No additional enzymes take part in this process. The largest amount of glycogen contains pork and beef liver, a little less - yeast cells, seafood, crayfish.
Fiber is not completely absorbed, but it does important role. She, passing digestive tract, helps cleanse the body and remove cholesterol, toxins and metal salts from the intestines, and also prevents the development of putrefactive processes. By stimulating increased secretion of bile, it increases the feeling of satiety.
As a result of the breakdown of fructose, a by-product polysaccharide called inulin is formed. It is used as a sugar substitute for diabetics and is found in artichokes and chicory.
All slow carbohydrates are rich in fiber, which makes these compounds beneficial for digestion. Gradually breaking down, they turn into glucose, which evenly enters the blood, giving a long-lasting feeling of satiety and maintaining energy balance in the body.
Slow carbohydrates for weight loss (porridge diet)
The key to losing weight is to eat foods that do not cause sudden spikes in blood glucose and satiate you for a long time. Carbohydrates that are complex in their structure satisfy both conditions and are present in many diets, including weight loss with cereals. They are prepared from various cereals, but not from semolina; they may contain natural honey, feta cheese, fruits and berries, nuts.
Porridges are good for weight loss due to the content of complex carbohydrates and fiber, which helps cleanse the intestines. Based on this dish, two types of diets have been developed, differing not only in duration, but also in some other features:
Six porridges
Designed for a week. A diet lasting seven days involves eating porridge from a certain cereal from Monday to Friday in the following order: wheat, oatmeal, millet, barley, pearl barley, rice.
And if every day matches a certain type porridge listed above, then Sunday is a free day. On the seventh day, you can cook any of the listed cereals or all at once. The porridge is prepared without salt and only with water.
In order for the diet to have the desired effect, a few days before the start of the diet they refuse alcoholic drinks, fast food, fried and spicy foods. There is no limit to the amount of porridge eaten.
Ten days
Assumes complete failure from potatoes butter, white and red meat, fish, dairy products, sugar, bread. You can eat absolutely any cereal, except semolina. Porridge is cooked without salt, butter, sugar, and not with milk. Before eating, be sure to drink a glass of water.
It is allowed to add to porridge not a large number of nuts, honey or fruit. Choose cereals at your own discretion. A week and a half is a fairly impressive period during which the body may begin to experience vitamin deficiencies. Taking vitamin complexes can help avoid this.
Any diet, including porridge, based on eating food rich in slow carbohydrates, can be maintained no more than once every six months. More frequent frequency can undermine health. You need to exit the diet as delicately as possible, gradually enriching your diet with additional foods.
The highest concentration of slowly absorbed organic compounds With chemical structure polysaccharides present in bread and pasta products, cereal crops And various cereals. These products have a high concentration of starch. Its breakdown into monosaccharides, including glucose, occurs as a result of hydrolysis. Starch takes a long time to digest because it has a special molecular structure.
Bread products should be consumed with caution. They are not all harmless to the figure. White bread contains compounds with high rate glycemic index, and, therefore, the product is quickly absorbed and provokes the accumulation of fatty deposits. Only those pasta and breads for which the dough was made from coarse grains, in other words, have undergone minimal processing, are considered healthy.
Corn and potatoes also contain a large amount of starch, but are foods with a high glycemic index. It is recommended to limit their consumption, especially for those who are losing weight. Among natural source starch, preference should be given to grains and cereal porridges. Especially high value pearl barley, oatmeal, and buckwheat have.
The listed cereals have the lowest GI. One serving of buckwheat, oatmeal or pearl barley porridge allows a person to feel full for a long time, and also full of energy and strength, which is a direct consequence of the action of slow carbohydrates.
Nuts and legumes contain much less starch but are rich in fiber. The latter is required to maintain normal function digestive system and cleansing the body of harmful toxins and waste.
They represent a fairly large group, which mainly contains starch. A characteristic feature of such products is their unsweetened and neutral taste, which is strikingly different from what is typical for foods with fast carbohydrates.
To replenish your energy supply, you should consume the following rich complex carbohydrates food:
- Pasta made from coarse wheat varieties.
- Wholemeal bread.
- Cookies without sugar.
- Porridge (buckwheat, rice, corn, oatmeal, etc.).
- Legumes.
- Brown rice
- White and red beans.
- Lentils.
- Turkish peas.
- Hulled barley.
- Pearl barley.
- Dried apricots.
- Apples.
- Grapefruits.
- Peaches.
- Oranges.
- Cherry.
- Pears.
- Avocado.
- Spinach.
- Zucchini.
- Green beans.
- Onion.
- Pepper.
- Brussels sprouts, white, cauliflower.
- Broccoli.
- Mushrooms.
- Greenery.
- Tomatoes.
Complex carbohydrates are practically the only way to replenish expended energy without the formation of fatty tissue. They can be consumed throughout the day, but optimal time falls in the first half or 60 minutes before strength training. After training, it is recommended to eat fast (simple) carbohydrates.
