Carbohydrates are what foods, table, list

Carbohydrates are organic compounds containing carbonyl and hydroxyl groups of atoms that occupy dry matter in the plant body about 75%, and in animals and humans up to 20-25%.

What do they give and why are they so important for a person?

It is an important resource of energy, one of the important components for a strong immune response, and also the material from which other vital reactions and metabolites ultimately emerge.

Scientifically proventhat people who consume enough carbohydrates can boast quick reactions and good functioning brain activity. One cannot but agree that in conditions of cold or exhausting physical work, this is a real lifebuoy in the form of fat reserves.

But in the last decade, advertising and nutritionists have made carbohydrates almost enemies of health, and doctors, on the contrary, talk about irreplaceable benefits everywhere.

What should be taken as the truth?

To do this, it is worth understanding the types of carbohydrates and which foods should be excluded from the diet, and which foods, on the contrary, should be given all your attention.

Initially, carbohydrates can be divided into:

• monosaccharides (for example, the well-known glucose and fructose),
• oligosaccharides (e.g. sucrose)
• polysaccharides (eg starch and cellulose).

They are all different in their chemical structure, as well as in the reaction in the body. The first group is called simple sugars, it is she who has a sweet taste and is evil for the figure.

Getting into the blood, glucose is consumed by 6 g every 15 minutes, i.e. if consumed in large quantities, then it will be included in the fat metabolism and deposited "for later." The nature conceived control over these processes. A hormone called insulin, "produced" by the pancreas, lowers blood glucose, sending it into fat, and glucagon, on the contrary, raises its level.

When a person consumes a simple carbohydrate, then in a short time, abruptly and simply glucose level rises.

The body, as originally conceived, immediately sends insulin to the rescue. It helps sugar to convert twice the amount of fat, and the brain perceives small the amount of glucose for hunger signals, and the person wants to eat again.

If such nutrition is repeated from time to time, then the metabolism adjusts to this scheme, releases a large amount of the hormone, which in excess leads to problems with blood vessels and faster aging of the skin, and the pancreas begins to deplete and leads to such a disease, how diabetes. As the saying goes, we are what we eat.

As a result, this closed cycle begins to cause a kind of addiction and a person will need specialized help in order to return to a healthy lifestyle. Simple carbohydrates lead to uncontrollable bouts of hunger, apathy, fatigue, bad mood, if you do not eat something sweet, and disturbed sleep patterns.

What foods are simple carbohydrates?

Here is a list of simple carbohydrate foods:

• bakery products: rolls, bread, biscuits, pies, cookies;
• sugar and honey;
• all factory sweets;
• fruits and vegetables with increased sweetness (grapes, banana, tomato, pumpkin, sweet potato, etc.);
• cereals: rice (white only), corn flakes, semolina;
• carbonated drinks, purchased juices;
• instant food product, fast food.

Complex carbohydrateswhen ingested with food, act differently. Their chemical formula is much more complex. Because of this, it takes more time and energy to break down. Complex carbohydrates cannot raise glucose levels so quickly, insulin production does not exceed the norm, which means there is no continuous stress processing into fat. The cells feed on energy, and the feeling of hunger does not come through 15-20 minutes, but only after 2-3 hours.

Insoluble fiber helps the process, normalizing digestion in the intestines and preventing sugar from being absorbed into the blood so quickly. It easily fills the stomach, so the feeling of fullness is prolonged. Sources of fiber include vegetables, herbs, and bran. Can be purchased separately in the pharmacy in the form of teas or tablets, but only according to the doctor's instructions to regulate metabolism and lose body weight.

If there is a fractional every 3 hours, then the metabolism will be accelerated, stress hormones will not be stored "for later" and the weight will remain normal.

Products rich in complex carbohydrates

Foods rich in complex carbohydrates:

• legumes;
• cereals;
• all types of mushrooms;
• unsweetened fruits and vegetables;
• bread and pasta made only from durum wheat;
• grain with a minimum amount of processing (for example, germs).

Starch can be extracted from potatoes, beans, and various grains.

In addition to the fact that complex carbohydrates do not lead to excess body fat, do not wear out the body and do not destroy blood vessels, you can also add the benefits of trace elements and vitamins obtained with them.

Also an important aspect is glycemic index.

What is it - glycemia is usually called the amount of glucose that is in the blood at the moment. Normally, on an empty stomach, this is about a gram.

The glycemic index is the value of what indicators glucose will acquire when using a particular product per unit of time. From the above, it follows that the value of such an index for simple carbohydrates will be significantly higher than for complex ones. And foods with a high glycemic index for insulin are like a red rag for a bull. Therefore, the diet should not contain food that exceeds 60-65 in terms of performance.

High GI Food Table:

Products	Their GI
Vegetables:
Mashed potatoes	95
French fries	95
Potato chips	90
Fried potatoes in oil	95
Corn (boiled with salt)	75
Zucchini fried in oil	75
Carrots (heat treated)	80
Zucchini caviar	70
Fruits, berries:
Pineapple	67
Watermelon	72
Dates	120
Swede	100
Cereals and flour products:
Starch (mo)	100
Rice porridge with milk	72
Millet porridge on the water	70
Rice porridge on the water	80
Muesli	80
White bread (toast)	95
Gluten Free White Bread	90
Hamburger buns	90
Corn flakes	85
Rice noodles	90
Lasagna	85
Semolina	70
Pizza with cheese	68
Fried pies with filling	90
Bagels	105
Cookies, cakes, factory cakes	100
Dairy products:
Cottage cheese pancakes with sugar	75
Ice cream	70
Condensed milk with sugar	85
Beverages:
Factory multivitamin juice	70
Beer	110
Sweet soda	75
Sweets:
Milk chocolate	72
Caramel candies	80
Popcorn with taste	85
Halva	72
Bars	72
Honey	91
Croissant	70

Low GI foods

Parsley, dill, basil	6
Avocado	12
Tofu cheese	15
Pickled or barrel cucumbers	15
Olives and olives	17
Cabbage (cauliflower, Brussels sprouts)	15
Bran	15
Eggplant, zucchini	15
Raspberries	23
Cherry	23
Tangerines, oranges	30
High cocoa dark chocolate	35
Peaches	30
Garnet	30
Apricots	30
Lentils	31
Sesame	35
Chickpea	35
Drying: prunes, dried apricots	37
Buckwheat	40
Whole grain pasta	45

Do not forget about the amount of food eaten. In terms of calorie content, the daily diet should fluctuate between 1800-2100 without physical exertion and plus 200-300 calories for sports for girls and 2500-2600 for guys, respectively.

By weight, carbohydrates should be up to 70 grams to reduce the current weight, or up to 200 grams to maintain the body at a constant weight for a day. It is ideal to select the amount of complex carbohydrates required by calculating the weight of a person (we exclude simple ones altogether).

Related articles:

— Healthy nutrition menu for weight loss for a month.

On average, 1 kg of current weight needs consume 2-3 grams of carbohydrates. Because carbohydrates release more calories during oxidation than proteins and fats (1 g contains 4 calories), then this fact should be taken into account. To do this, exclude or limit as much as possible products containing carbohydrates in large quantities. These include:

• rice (87 grams of carbohydrates per 100 grams of product);
• corn flakes (85 grams);
• flour (80 grams);
• cakes (70-80 grams);
• raisins (65 grams);
• sugar (100 grams);
• honey (78 grams);
• marmalade (80 grams);
• milk chocolate (78 grams);
• cookies (60-75 grams).

But also small amount carbohydrates can be harmful to the overall metabolism, because they help in the processing of proteins and fats.

Another golden rule is to have plenty of clean water and distribute more the amount of carbohydrate-containing food in the first half of the day, and it is generally advised to include only fiber. Ideal is a combination of a light vegetable salad and a protein product such as grilled fish or eggs. You can make an evening salad in this version:

• cottage cheese 500 grams;
• fresh or salted cucumber, to taste, 1 piece;
• parsley dill;
• some sea salt.

In the evening, it is better not to season the salad, and at lunchtime you can add olive oil or crackers.

In the first half of the day, you can occasionally give yourself a discharge and add something sweet to your diet: make delicious fruit cocktails with ice cream and honey, add peanut butter to the avocado toast, prepare mashed fruit pancakes for breakfast with melted bitter chocolate.

Such breakfasts will not harm the figure, although they are rich in carbohydrates and high in calories, but they will give you the opportunity not to break down with proper nutrition and feel cheerful and full.

When preparing food from carbohydrates, you need to know that in the process itself you can, without realizing it, increase calories by 2-3 times. You need to be careful about the amount of oil and seeds that are used for salads and frying, it is better to exclude the usual vegetable and replace it with olive.

What matters is the amount of honey in your breakfast, the amount of salt in the dish, it is worth counting the grams of dried fruits in snacks, because although they are useful, but only in a very small weight. Nuts can be up to 100 grams, dates - 4-5 pieces, prunes and dried apricots - up to 8 pieces, drying apples and pears - 1 ghmen. You should also be careful with milk powder, because it is much higher in calories than usual.

If you adhere to such easy rules, then gradually you will already know the required amount and you will not need to weigh and calculate the BJU every time. With enough exercise for carbohydrate control, you will definitely achieve your dream body.

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