Carbohydrates are complex organic compounds vital for the functioning of the body. They are involved in the construction of joint and muscle cells, the synthesis of enzymes, organic acids, hormones, and are responsible for blood pressure and digestion. However, their most important function is to ensure proper metabolism. As a result of this exchange, energy is released that is used by the body for life. Below you will find information about which foods contain carbohydrates; complex and simple carbohydrates are described there. The tables are divided into fast and slow and you can easily select products for your diet.

The carbohydrate class has many representatives found in a variety of foods. Carbohydrates include bread, sugar, fruits, vegetables, carbonated drinks and alcoholic drinks. Not all of them are equally beneficial for the body! What is the reason for the fact that love for sweets, bread and soda leads to the appearance of fatty deposits, and broccoli, grapefruit and pearl barley saturate the body with energy without “ side effects"? Which foods contain “good” carbohydrates, and which ones should you avoid?

To understand all the intricacies of the world of carbohydrates, it is important to classify them correctly. Being organic substances, carbohydrates are able to form very large molecules. The larger the molecule of a substance, the longer it takes to break down into simple components as a result of metabolism, the more evenly energy is released. Depending on the rate of breakdown, carbohydrates are classified into:

• Simple or easily digestible, having no more than 12 carbohydrate atoms per molecule (glucose, galactose, fructose, arabinose, sucrose, maltose, lactose). They are easily broken down, quickly enter the blood and immediately increase the level of glucose in it. Glucose not used to release energy is “neutralized” by a special hormone insulin, which is also responsible for the accumulation of fat reserves in the body.
• Complex foods (starch, fiber, pectins, glycogen) have a breakdown period of several hours, and the blood glucose level increases gradually.

Most of the carbohydrates entering the body should belong to the group of complex carbohydrates. Simple carbohydrates are irreplaceable when you need to quickly restore strength, for example, after active physical or mental stress. In other cases, sharp fluctuations in blood glucose levels are harmful to the functioning of the heart, muscles, and contribute to the accumulation of fat reserves.

The most striking representatives of simple carbohydrates are cakes, pastries, white bread, croutons, pies, buns, and potato chips. Among complex carbohydrates, one cannot help but highlight fresh herbs (parsley, lettuce, basil), all varieties of cabbage, citrus fruits, fiber, and currants.

For practical convenience of applying knowledge about simple and complex carbohydrates, scientists have introduced the concept of “glycemic index”.

Glycemic index

The glycemic index (GI) is a special indicator that reflects the effect of the food eaten on changes in blood sugar levels. The GI of glucose is taken to be 100; all other foods rich in carbohydrates are assigned their own glycemic index, which is compared with the GI of glucose and reflects the rate of breakdown and absorption of carbohydrates by the body.

The concept of "glycemic index" was introduced in the 80s. 20th century as a result of unique scientific research. The purpose of this experiment was to create a list of foods that are ideal for patients diabetes mellitus, because it is especially important for them to control the level of glucose in their blood.

Today, almost all food products are rated in terms of the glycemic index, so it is not difficult for ordinary people to build their carbohydrate diet. Products with a high glycemic level (more than 70) are simple carbohydrates, while those with a low GI are complex carbohydrates. The lower the GI, the slower the breakdown of carbohydrates, the better they perform their functions without health complications and the more they should be included in your diet.

Foods containing slow carbohydrates

Product	Glycemic index
Soy flour	15	21
Barley porridge	22	22
Fiber	30	14
Durum wheat pasta	50	27
Barley porridge	50	20
Buckwheat porridge	50	29
Dumplings, dumplings with curd filling	60	37
Oatmeal	66	9
Rye-wheat bread	65	42
Millet porridge	69	26
Pancakes	69	34
Vegetables, greens
Parsley, basil	5	8
Lettuce	10	2
Tomato	10	4
Raw onions	10	10
Broccoli, fresh cabbage	10	4
Pepper	10-15	5,5
Dill	15	4
Spinach	15	2
Leek	15	6,5
Asparagus	15	3
Radish	15	3
Brussels sprouts	15	6
cucumbers	20	2
Olives	15	9
Fruits, berries
black currant	15	7
Lemon	20	3
Apricots	20	9
Grapefruit	22	6,5
Plums	22	10
Cherry	22	10
Cherries	22	11
Strawberries	25	6
Cherry plum	25	6
Blackberry	25	4
Apples, peaches	30	10
Sea ​​buckthorn	30	5
Red currant	30	7
Strawberry	32	6
Pears	34	9
Oranges	35	8
Tangerines	40	8
Grape	40	16
Gooseberry	40	9
Cranberry	45	4
Persimmon	55	13
Bananas	60	21
Pineapple	66	12
Dried fruits
Prunes	25	60
Dried apricots	30	55
Figs	35	58
Raisin	65	66
Legumes
Lentils	25	20
Green peas	40	13
Seeds, nuts
Sunflower seeds	8
Almond	15	11
Walnuts	15	12
Cashews, hazelnuts, peanuts	15	15

Products containing fast carbohydrates

Product	Glycemic index	Amount of carbohydrates per 100 g of product
Cereals and flour products
Crackers	74	72
Crackers, muesli	80	67
Waffles	80	62
Bread made from premium flour	80	49
Cornflakes	85	80
Premium pasta	85	70
Buns	85-95	55-59
Cakes, cookies, loaf, bagels, croutons	90-100	57-70
Vegetables, greens
Boiled corn	70	23
Baked pumpkin	75	4
Potato chips	85	50
Mashed potatoes	90	14
Fried potatoes, fries	95	22
Fruits, berries
Watermelon	72	9
Dried fruits
Dates	70	69

Simple and complex carbohydrates

To build an individual nutrition plan with a competent balance of carbohydrates, you should consider the following:

• The higher the physical activity of a person, the more more it needs energy, and, consequently, the amount of carbohydrates supplied with food. So, for people leading a sedentary lifestyle, 250–300 g of carbohydrates per day is enough, for those who enjoy an active lifestyle – 400–500 g, athletes need to consume about 500–600 g of carbohydrates per day.
• It is important to balance the intake of simple and complex carbohydrates, this also depends on your lifestyle. Thus, experts recommend that the average person consume complex carbohydrates in the amount of 65% of the average daily carbohydrate requirement. If you are sedentary, slow carbohydrates should be consumed at least 75-80% of the daily requirement. During active physical activity, there is no need to increase the consumption of simple carbohydrates - it is important to choose the right time for their consumption.
• The ideal time to consume simple carbohydrates to quickly help the body is 3-4 hours after training and 2-3 hours before stress bursts (competitions, important negotiations) or mental stress (training, exams).
• When creating a menu, pay attention to the quantitative indicator of the glycemic index; parsley (GI = 5) and pineapple (GI = 66) are in the same table of slow carbohydrates, but it is obvious what you should be careful with.
• Do not overuse nuts and seeds - they have a low GI, but are high in fat.

The ambiguity of the behavior of carbohydrates is a confirmation of the well-known saying “everything is good in moderation.” On the one hand, without carbohydrates the body will not have energy for life, on the other hand, excess glucose leads to problems with blood pressure and obesity. Proper carbohydrate nutrition is a balance between complex and simple carbohydrates consumed. Make your menu correctly, this is the key to a healthy body!

Slow glucose (low GI) is beneficial. Eat these carbohydrates every day, even on the most restrictive diet.
Forget about counting calories! Allow yourself “healthy” foods without regard to calorie content.

The energy for the activity and vitality of a healthy person’s body always comes from food. Most of the energy needs are met by foods rich in carbohydrates. Carbohydrates are traditionally divided into fast and slow. They are also called simple and complex (or complex). Weight loss occurs if you exclude a maximum of simple “bad” carbohydrates from your diet, leaving “good” carbohydrates on the menu.

Fats, proteins and carbohydrates - what goes with what

Nutritionists have long divided all the products on the human dining table into three general groups:

1. Protein food
2. Carbohydrates

The first includes meat and fish in any form, eggs of all types of birds, legumes, and various nuts. The most powerful and at the same time dangerous source of energy in terms of caloric content are heavy animal fats and vegetable-based oils (including refined ones). Fat enters the body with fish and dairy products, meat and eggs. Finally, carbohydrate-containing products are all types of flour products, sugar and all variety of sweets, potatoes, and cereals. Carbohydrates are in no way compatible with proteins and vice versa.

The main difference between the former and the latter is that for proper digestion of a protein product in the stomach and its high-quality breakdown, the gastrointestinal tract must have an acidic environment, and in order for carbohydrate foods to be properly absorbed by the body, the environment in the stomach must become alkaline. Thus, when these incompatible food groups are combined on your plate, your stomach will either ignore the first when digesting it, or will not digest the second. This threatens regular digestive disorders, disruptions in the gastrointestinal tract, decreased metabolic rate, diabetes mellitus and negative weight fluctuations.

But the third group - fats - is compatible with both the first and second, but is categorically not recommended for a person losing weight. True, only in some of its product variations. Despite the persistent associations of fatty foods with French fries and hamburgers and, as a consequence, with extra pounds and blurry waists, the “right” fat (which is unsaturated fatty acids) can burn out the most hopeless fat deposits from the body. TO useful sources unsaturated fats include: avocado, fish and white meat, nuts and natural vegetable oils (first and second pressing).

What are bad and good carbohydrates

Carbohydrates are organic compounds of carbon and water. The human body will not function fully without regular carbohydrate feeding. No carbohydrates internal organs will not be able to process either fats or proteins and the liver, the most important organ for enriching blood cells with the necessary substances, will cease to function properly.

Carbohydrates are the main supplier of food for the mind - glucose for the brain.

The division into slow/fast carbohydrates is directly related to the speed of their breakdown by the body and the time of transformation into nutritious glucose. By the way, glucose is precisely the main irreplaceable energy source for the body.

To measure the speed of a car, the indicator of kilometers traveled is used, divided by the unit of time hour - kilometers per hour. To indicate the rate of breakdown of glucose, an equally interesting measurement value has been introduced - the glycemic index.

List of foods with healthy carbohydrates (and glycemic index below 40):

• brown and colored long rice
• unprocessed rice
• wholemeal bread products
• whole wheat noodles
• all types of cereals, with the exception of semolina
• fresh or frozen zucchini
• green spinach and other greens from the garden
• all types of cabbage
• sour fruits (fresh kiwi and grapefruit, orange, and green apple)
• boiled red and green lentils
• all types of soybeans
• beans, beans
• barley porridge
• dried apricots
• plums with peaches
• ripe avocados
• fresh bell and chili peppers
• onions of all types - yellow, red, leek and others
• processed edible mushrooms
• juicy fresh tomatoes

How “proper” carbohydrates work

When they enter the body with food, they are absorbed into the walls of the gastrointestinal tract and slowly raise blood sugar levels. There are no glucose surges in the body, the person’s mood and condition remain stable and even. In general, don’t want to be considered a nervous and fussy person? Adjust your diet towards the healthiest “slow” carbohydrates.

It is noteworthy that a person starts digesting this type of carbohydrate from the first piece of product that enters the mouth. This is facilitated by a special enzyme produced by human saliva. Therefore, no to stress, yes to weight loss and peace!

"Wrong" carbohydrates

As it becomes clear from the explanation of the effectiveness of carbohydrates with an eye to the speed of their absorption, fast carbohydrates (or “death to the diet”) are those that have a high glycemic index. They, of course, are also saturated with a number of vitamins, and they contain microelements. But they have much less benefit than low-index carbohydrates. Therefore, it is not recommended for those who want to lose weight to allow themselves to do so every day. By the way, this type of carbohydrate includes alcohol, which is unloved by nutritionists, in all its variations.

But if you can’t do without “wrong” carbohydrates, then allow yourself delicious desserts, delicious pastries, relaxation with a glass, at least in the format of a very rare “holiday”. Remember, more frequent concessions to your “I want and I will” do more damage not to your waist width, but to your health in general. Thus, the pancreas, which is responsible for the production and supply of insulin, begins to work at the limit of its capabilities as soon as the body is overloaded with such “wrong” carbohydrate foods. As a result, blood sugar jumps, the mood changes from cheerful to tearful, the brain plunges into despondency, and the stressful state and gloomy tension do not go away even after “treatment” with chocolate-enrobed buns.

Stimulation by serotonin (the hormone of happiness) from the consumption of carbohydrate foods can be avoided to the point of absurdity if you heed the advice of doctors. Cheer yourself up (occasionally) with the following foods.

List of foods with a glycemic index above 60:

• honey, propolis, bee waste products
• fresh and canned candied pineapples
• dried raisins
• watermelon
• yellow banana
• sugar melon
• sweet dates
• pancakes, including store-bought ones
• crackers
• sweet corn flour sticks
• corn flakes, including for children
• instant porridge (oatmeal, etc.)
• potatoes baked in the oven or in the coals of a fire
• homemade/instant potato puree
• boiled carrots
• all types of pumpkin fruits and desserts
• white rice
• grain and white bread
• cookies
• couscous, including coarse wheat flour
• semolina porridge
• dry prepared foods (industrial production adds carbohydrates to already processed foods pure form– sugar/glucose, as well as starch).

How to lose weight with carbohydrates, proteins, fats

Knowledge is power, and separate nutrition is power, believe crowds of men and women who have achieved ideal indicators on the scales thanks to the system separate power supply. The main advantage of separate nutrition is the absence of strict prohibitions, and therefore, breakdowns. The creator of the system is Dr. Herbert Shelton, famous in the twentieth century.

So, the rules of separate nutrition (or carbohydrate-protein diet):

1. Never eat proteins with carbohydrates. The latter should be put into the mouth no earlier than three to four hours after eating protein food.
2. A carbohydrate food is one that contains at least 20% carbohydrates. A protein product is one that contains more than 10% protein.
3. One meal should contain only 3-4 foods, either protein or carbohydrate. Are you planning to have a healthy vegetable salad for lunch? And it should be prepared with no more than 2-3 ingredients!
4. Planning a protein lunch or dinner? Supplement it with a freshly chopped vegetable salad without starch (for example, Chinese cabbage, fresh cucumber, juicy radish, red-sided tomato).
5. Avoid combining carbohydrate foods with a GI above 60 with foods containing acids (lemon, apple, grapefruit, tomato).
6. Acidic foods are also incompatible with raisins (cottage cheese, fish, etc.).
7. If giving up sugar is very difficult, replace it with bee products. Don’t be cunning and buy food with “unnoticeable” sugars.
8. No mono diet! No monotonous diet, otherwise there is a high risk of serious harm to your health. On one day, alternate meals as much as possible in different meals.
9. Do you want some bread? Eat! But not as a snack to chicken broth or vegetable salad, but as a separate independent product - an autonomous meal.
10. For pregnant women, any food experiments and diets are completely prohibited. Restrictions on food and adjustments to the diet of an expectant or nursing mother should occur under the strict supervision of a supervising physician.

Approximate daily ration when sharing meals

• Breakfast "Carbohydrate food" plus fresh vegetables
• Lunch "Protein" plus vegetable salad"
• Dinner "Mono-carbohydrate"

Common truths of losing weight

• Eliminate any sugars from your diet.
• Forget about flour and baked goods made from premium flour.
• Throw all purchased processed foods in the trash.
• There is no need for energy bars for athletes; they are easily replaced with natural “correct” carbohydrate products.
• Monitor your blood insulin levels. Its low level starts the fat burning process.
• Carbohydrates - for breakfast, for energy, activity, sports.
• If you have a choice between proteins or carbohydrates for dinner, take proteins (fish, cottage cheese, eggs). This way, insulin will remain at its previous level (there are no sweets on the dinner menu), and the weight loss process will continue even in your sleep!

It is noteworthy that during separate meals you will not have to try to overcome constant feeling hunger. You will eat quite normally and eat as much as you need to feel full. You will not experience mood swings, the desire to take a nap, irritability and fatigue.

Without sacrifices, financial costs, psychological breakdowns, and most importantly - practically without effort, you will begin to lose weight and become more active and cheerful!

Carbohydrates are organic compounds that supply the body with the energy necessary for full functioning. They are part of every tissue and cellular structure. Carbohydrates account for approximately 2.7 percent of total body weight. Without them, internal organs and systems cannot function normally. Maintaining the ratio of carbohydrates in the body becomes possible with a balanced diet, including foods containing these and other useful substances.

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

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

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

Types of carbohydrates

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

They have a simple composition and are quickly absorbed in the body. This feature of carbohydrate leads to a sharp increase in blood glucose. The body's reaction to the consumption of simple carbohydrates is a large release of insulin, the hormone responsible for the production of pancreas.

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

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

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

These negative effects became the main reason why these carbohydrates began to be called harmful or undesirable.

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

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

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

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

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

What foods contain simple carbohydrates?

Sources of fast carbohydrates include:

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

These products are not the most useful.

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

What foods contain complex carbohydrates?

Sources of slow carbohydrates include:

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

These products are healthy.

Food products	Volume of carbohydrates per 100 g (in grams)
Beans	54,3
Lentils	53,8
Dark chocolate	48,3
Wholemeal bread	46,1
Soybeans	26,6
Durum wheat pasta	23,2
Cashew	22,2
Green peas	13,2
Olive	12,8
Pomegranate	11,9
Apple	11,4
Pear	10,8
Root celery	10,8
Peach	10,2
Plums	9,9
Gooseberry	9,8
Onions	9,4
Raspberry	8,9
Mandarin	8,4
Orange	8,3
Beans	8,2
Red currant	8,1
black currant	7,9
Kiwi	7,6
Grapefruit	7,4
Nuts (except cashews)	7,1–11,6
Zucchini	5,8
White cabbage	5,7
Broccoli	5,2
Sorrel	5,2
Brussels sprouts	5,1
bell pepper	4,9
Cauliflower	4,8
Radish	4,2
Feathered green onions	4,2
Green beans	4,2
Lemon	3,7
Tomatoes	3,4
Cucumber	2,4
Spinach	2,4
Lettuce	2,1
Fresh mushrooms (except champignons)	1,1–3,6
Champignons	0,6

What are the dangers of excess and lack of carbohydrates?

Excess carbohydrates entering the body with food lead to a sharp increase in the concentration of insulin in the blood and the rapid formation of fats. In other words, the cause of obesity, diabetes and other health problems associated with excess weight is carbohydrate foods.

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

When there is a lack of carbohydrates, the energy needed to maintain vital important functions, the body receives from adipose tissue. The high rate of fat breakdown causes increased production of harmful catenes. This leads to acidification of the body and ketoacidotic coma.

The appearance of the first signs that signal a deficiency or excess of carbohydrates should be carefully reviewed and subsequently corrected daily diet. A properly composed menu allows you to avoid negative consequences associated with an overdose or lack of carbonaceous food.

Olya Likhacheva

Beauty - how gem: the simpler it is, the more precious it is :)

31 Mar 2017

Content

Most diets offered by open sources require you to eat only proteins for weight loss, but this is unwise for your health. It is much more important to know what carbohydrates you can eat when losing weight, what foods contain them, and the difference between slow and fast. Based on this information, it is easy to create for yourself individual plan nutrition that will not allow you to starve but will contribute to figure correction.

What are carbohydrates

If proteins are the building blocks for muscle tissue, and fats are needed for blood vessels and the heart, then carbohydrates are a source of energy, without which the body’s vital functions are impossible. Their complete exclusion, as you might guess, leads to the fact that a person becomes lethargic, experiences weakness, cannot concentrate on basic tasks, and feels hungry. Doctors say that a deficiency of this macronutrient in the diet (as happens during active weight loss) is the main reason for the craving for “harmful” foods (chocolate, cookies), since they contain glucose, an alternative source of energy.

Figuring out what carbohydrates you can eat while losing weight is the main task of every person who cares about their health. A simple classification helps with this, according to which they are divided into:

• complex or slow;
• simple or fast.

Complex carbohydrates

This group is characterized by a large number of structural units - among which are glycogen, fiber and starch. Moreover, the last element is a set of simple saccharides, and the first is responsible for energy production. Fiber or cellulose is required for saturation and is a slowly digestible element, and is not completely digested. Complex carbohydrates can be eaten frequently because they do not stimulate sharp fluctuations in insulin, and their constituent units additionally help reduce overall sugar levels. This is their most useful type.

Fast carbohydrates

An alternative name for this group is easily digestible or simple carbohydrates. They are distinguished by a minimum number of structural units: no more than 2 molecules. They are processed in a matter of seconds, so they enter the blood almost instantly and provoke a spike in sugar with a high glycemic index. This entails an instant rise in energy, but it falls at the same speed. You can eat fast carbohydrates when you have a loss of strength, when you need to urgently restore your performance. short term, but they do not saturate for long, so it turns out to be a vicious circle.

What foods contain carbohydrates

Almost all foods have some amount of this macronutrient, excluding meat (even shellfish), which is a source of protein. Although after heat treatment it receives a certain amount of carbohydrates if it is supplemented with seasonings, sauces, etc. The same applies to lard, vegetable oils, but fats predominate here. Hard cheeses (Parmesan, Gruyère, etc.) are also deprived of this macronutrient.

Most carbohydrates in food are found in:

• cereal crops;
• plant foods (vegetables/fruits);
• bakery products;
• dairy products;
• eggs.

Foods high in carbohydrates

Even when losing weight, you can safely use carbohydrate foods in your diet, but you need to take into account its composition and understand your daily intake. Products high in carbohydrates are not enemies to the figure and can even be one of the basic elements of the menu if they are difficult-to-digest compounds and not simple sugars. The main carbohydrate-containing products are:

• bread and related products (breads, cookies, buns, pies, etc.);
• confectionery;
• sweet drinks;
• pasta;
• cereals (this includes both cereals and flakes);
• potato;
• mayonnaise;
• honey, sugar;
• fruits;
• nuts, seeds;
• dairy products.

Products with minimal carbohydrate content

Finding food that has almost no this macronutrient is easy if you remember the calorie content of 1 gram of carbohydrate - it’s about 4.1 kcal. A simple logical conclusion would be: foods with minimal carbohydrate content are foods with minimal energy value. Among them:

• green;
• vegetables (excluding the previously mentioned potatoes, boiled carrots and beets);
• eggs;
• mushrooms;
• feta cheese and other soft cheeses.

Slow carbohydrate foods

The basis of a healthy diet should be complex macronutrients, since they satiate for a long time and do not cause insulin spikes. All products with slow carbohydrates have a high calorie content, but this is the case when these numbers are beneficial when losing weight. The list of such products is as follows:

• porridge (with water, since milk is a source of lactose or sugar, which causes a rise in insulin) from cereals, not flakes, which have not been actively purified;
• whole grain bread;
• the legume group - chickpeas, beans, lentils, peas - is additionally a source of vegetable protein, and therefore is valued for weight loss and among vegetarians;
• vegetables, among which the leaders in terms of benefits (due to the amount of fiber) are all types of cabbage, zucchini, tomatoes, and peppers.

Products with fast carbohydrates

You can determine sources of simple carbohydrates by referring to their chemical composition– if the product states large number sugars, it will be classified as easily digestible. All sweets (cakes, candies, etc.) are automatically included in this group, even honey, which is considered safe for weight loss. Dark chocolate is included here, although it can be replaced with milk chocolate due to its good composition. Almost all factory products contain fast carbohydrates, since flavoring additives often contain sugar, even in sauces and mayonnaise.

A few more nuances:

• Semolina is the only porridge that is considered an “empty” carbohydrate.
• Cane sugar is not light in calories, but the same as refined white sugar.
• Snacks and breakfast cereals, even if they are based on cereals, are a secondary product, which is a set of “empty” macroelements.
• Preserves, jams and confitures, even homemade ones, also provoke sugar surges due to GI.

Norm of carbohydrates per day

The daily amount of this element is never reset to zero, even if you are aimed at rapid weight loss. Completely eliminating carbohydrates means starting the active burning of glycogen, but at the same time giving impetus to disturbances in the functioning of the nervous system, liver, kidneys, heart and other systems. In addition, excess protein, which is typical for weight loss methods of this type, leads to ketoacidosis - poisoning of the body with elements of its breakdown. If you calculate your individual carbohydrate intake per day, you can lose weight without such dire consequences and without feeling constant hunger.

When dieting

There is a classic rule that is relevant even for those who want to lose weight quickly - the proportion of carbohydrates in a diet should not be less than half of the daily plate. The ideal ratio is 7:3, where the smaller number refers to the sum of fats and proteins. A shortage is fraught with a permanent feeling of year, as a result of which it will be difficult to maintain the diet. At the same time, simple carbohydrate foods are completely excluded during weight loss, and the indicated figure will need to be supplemented only by those that the body will absorb for a long time.

When losing weight

Even if you need to quickly lose weight, you can only reduce the daily amount of carbohydrates in your diet to 50 g. An individual calculation is more reasonable, according to which at least 2.5 grams of this macronutrient are taken for every kilogram of body weight. So for a woman weighing 55 kg daily norm carbohydrates for weight loss will be 137.5-140 g. If there is physical activity, the consumption of this microelement per day increases to 5 g/kg.

What carbohydrates should you eliminate to lose weight?

From the above information you can isolate key point– simple sugars pose a danger to your figure. As a result, you yourself can easily tell which carbohydrates you should not eat when losing weight – fast ones, i.e. sources of high GI. Their main problem is the synthesis of insulin in response to the entry of such a macronutrient into the blood. If the body does not immediately begin to use the resulting sugars, they become fat deposits. Experts advise eating such foods only before physical activity.

The right carbohydrates for weight loss

Good food for weight loss - rich in fiber, which has a low GI: it takes a long time to break down. The right carbohydrates for weight loss can be easily identified by the absence of natural sweetness, i.e. fructose, sucrose, etc. there are no elements there. “Good” macroelements will be found in:

• vegetables (especially cruciferous);
• greenery;
• cereals;
• legumes

Please note that it is not enough to consume only complex carbohydrates when losing weight - they should be included only in breakfast and lunch, and in the evening and at night you should eat only proteins. If you really want light carbohydrate-containing food (milk and its “relatives” are here), you need to eat it in the morning. For snacks, sweets can be replaced with high-carbohydrate nuts - they are heavy because they contain a lot of fat, but they provide good nutrition, and a small portion (10 pieces) will not harm.

List of complex carbohydrates for weight loss

According to nutritionists, all high-carbohydrate foods that contain more than 2 molecules will not negatively affect your figure. However, for greater confidence positive result From a diet or simple menu correction, you need to know the list of complex carbohydrates for weight loss. Food aimed at losing weight should contain:

• fiber;
• pectins;
• glycogen;
• starch (to a lesser extent).

You can see this list of carbohydrates in weight loss products - cereals, nuts, seeds, which contain fiber, apples and apricots, cabbage, cucumbers, cranberries - sources of pectin, buckwheat, rice, pasta, which contain starch. It is difficult to obtain glycogen from food, since it contains it in minimal quantities (mainly in fish), but it is in excess and is not needed.

A normal life without carbohydrates human body it would be impossible. Along with other biological substances, carbohydrates ]]> perform various functions and provide vital processes.

Carbohydrates and their importance

What are carbohydrates from a scientific point of view? This is a class of organic compounds whose name comes from the phrase “carbon hydrates.” In animals and humans, carbohydrates make up approximately 2-3% of body weight. They are formed due to the process of photosynthesis.

Biological role in the body

What role do carbohydrates play in the human body?

• supporting and structural function in the construction of biostructures (for example, cell walls);
• plastic function (the presence of carbohydrates in complex molecules - in particular, DNA);
• source of energy (when carbohydrates are broken down, water and energy are released, 1 g yields 0.4 g of water and 4.1 kcal);
• storage function nutrients(in the form of glycogen);
• influence on osmotic pressure and blood viscosity (depending on glucose levels);
• receptor function (some carbohydrates are present in the receptive part of a number of cellular receptors);
• participation in metabolic processes;
• maintaining immunity.

Why are carbohydrates necessary for humans?

It has been established that the blood of an adult contains approximately 6 grams of glucose. This amount is enough to ensure that the body does not experience an energy deficit for 15 minutes.

To maintain this level at a stable level, the body produces the hormone insulin and glucagon. Why is this needed:

• glucagon increases blood sugar levels;
• insulin “controls” blood sugar levels - it converts glucose either into fat or into glycogen (and this, in turn, is accumulated by the liver and muscles, from where it is taken, if necessary, to supply the body with energy).

Please note: when we feel hungry, it means our blood sugar levels have dropped.

Attention! An amount of 6 g is enough to ensure that the body does not need energy for approximately 12-15 hours. Therefore, those who want to lose weight are not recommended to eat foods rich in carbohydrates in the afternoon.

Based on the complexity of the molecule, the following can be said about carbohydrates:

• simple (monosaccharides);
• complex (disaccharides and polysaccharides).

The more “complex” the carbohydrate, the more smoothly the process of breakdown and release into energy is organized. When consuming simple carbohydrates, the change in blood sugar levels is abrupt, and insulin surges are possible (hence the risk of triggering diabetes or a signal to the body about the need to store fat).

Two words about fiber

In the topic of nutrition, the concept of fiber is often heard. So, this is nothing more than indigestible carbohydrates. Fiber consists of pectin substances and dietary fiber. This product is extremely important for proper bowel function. People whose diets are low in fiber experience:

• very weak intestinal motility;
• poor binding of cholesterol (which most directly threatens blood vessels, clogs them, impedes blood flow and blood supply to organs - including the brain);
• beneficial intestinal microflora is very poorly developed, against the background of which microflora of a pathogenic nature rapidly develops.

Sources of carbohydrates

The most accessible and understandable sources of carbohydrates are foods such as:

• bread and pasta;
• various cereals;
• potato;
• sweets (for example, sugar is a carbohydrate in its pure form, and the carbohydrate content in honey sometimes reaches 75 or even 82% fructose and glucose).

Bread unit

To indicate the amount of carbohydrates in food, a special bread unit (XE) is used. Interpretation of a grain unit in understandable “philistine” language:

• conditional assessment of the amount of carbohydrates contained in products;
• a value that helps control the glycemic index in patients with diabetes mellitus and other disorders of carbohydrate metabolism;
• 1 XE = 10/12 g of carbohydrates (without dietary fiber/with dietary fiber) or 20/25 g of bread (without ballast substances/with ballast substances).

Table of bread units for the most common products:

Product	Weight equivalent to 1 XE, g
1 piece of white bread	20
1 piece of rye bread	25
Dry cookies (crackers) 1 pc.	3
Raw pasta, 1-2 tbsp. l.	15
Buckwheat (dry cereal), 1 tbsp. l.	15
Dry rice, 1 tbsp. l.	15
Millet, rice, semolina (dry), 1 tbsp. l.	15
Oat flour, oatmeal(dry), 1 tbsp. l.	15
Boiled potatoes (the size of a chicken egg)	65
Quince (1 large size)	140
pineapple, lingonberry, blackberry, currant, blueberry, black currant (~100 g)	140
Cherries, pears, plums, apples (~100 g)	90
Pomegranate, grapefruit (1 pc.)	170
Kiwi 1 pc., mango ½, apricots 3-4 pcs.	110
Banana, persimmon - 1 pc., grapes (~100-120 g)	70
Gooseberries (~half a cup of berries)	120
Melon (1 slice)	100
Cream, kefir, milk (1 glass)	200
Green peas, 6-7 tbsp. l.	100
Sugar (refined sugar, 1 piece)	10
Sugar (sand, 1 tbsp without a slide)	10
Ice cream without a cup, 1 pc.	65
Kvass, 1 glass	200

Table of carbohydrates in food

If you monitor your health and analyze your diet, you need to know where carbohydrates are kept and in what quantity. This table will help you navigate your food choices with complete confidence. The quantity is given in grams, based on 100 g of product.

Cereals and pasta

Name	Carbohydrates, g/100 g product
Buckwheat (raw cereal)	61,5
Buckwheat, fried, dry	64,65
Buckwheat fried, cooked	17,24
Buckwheat flour	60,59
Yellow corn	66,96
White corn	74,26
Cornstarch	90,37
Whole wheat pasta, dry	66,73
Whole wheat pasta, cooked	23,74
Whole grain oats	55,67
Oat bran, raw	50,82
Oat bran, cooked	8,84
Oat flour, partially hulled	59,2
Barley, raw cereal	62,12
Boiled pearl barley	24,42
Red grain soft wheat	61,74
Soft white wheat	62,66
Wheat, sprouted grains	41,43
Durum wheat	71,13
Wheat flour	60,37
Wheat bran (raw)	21,71
Rye flour, sifted	65,63
Rye flour, wallpaper	46,14
Rye flour, peeled	62,89
Rice noodles, dry	8,64
Rice noodles, cooked	23,9
White rice, dry	75,32
White rice, cooked	18,93
Brown long grain rice, dry	73,14
Long grain brown rice, cooked	21,16
White rice flour	77,73
Brown rice flour	71,88
Barley flour	64,42
Husked barley	56,18
Spelled/spelt, cooked	22,54
Spelled/spelt, uncooked	59,49
Egg noodles, unenriched, dry	67,97
Egg noodles, unenriched, cooked	23,96
Millet, raw	64,35
Millet, cooked	22,37

Dairy and egg products

Name	Carbohydrates, g/100 g product
Low fat sour cream	15,1
Low fat sour cream	6,4
Whole milk, fat content 3.25%	4,52
Low fat whipped cream	23,6
Fruit yoghurt, low fat	19
Butter, salted	0,06
Condensed milk with sugar	54,4
Condensed milk, no sugar	10,04
Goat milk	4,45
Sheep milk	5,36
Milkshake, vanilla	17,75
Milkshake, chocolate	20,85
Pasteurized processed cheese, low fat	11,5
Parmesan cheese	3,14
Soft cheese "Domashny"	3,46
Swiss cheese	5,38
Cheese "Gouda"	2,22
Camembert cheese	0,46
Mozzarella cheese, low fat	2,77
Mozzarella cheese, whole milk	2,19
Chicken eggs, whole, fried	0,88
Whole, hard-boiled chicken eggs	1,12
Whole eggs, omelet	0,68
Goose eggs, raw	1,35
Quail eggs, raw	0,41
Duck eggs, raw	1,45
Egg powder	21,8

Nuts and seeds

Name	Carbohydrates, g/100 g product
Pumpkin seed, roasted without salt	9,53
Pumpkin seed, dried	13,91
Sesame seed, dried	11,65
Sesame seeds, toasted without salt	11,74
Sesame flour, low fat	35,51
Sunflower seeds, dried	11,4
Sunflower seeds, roasted without salt or oil	12,97
Dried acorns	53,66
Raw acorns	40,75
Acorn meal, whole	54,65
Almonds, dried	9,47
Brazil nuts, dried	7,35
Cashew nut, raw	26,89
Cashew nuts, roasted without oil or salt	29,69
Coconut meat, raw	6,23
Coconut flakes, dried, sweetened	41,95
Hazelnut (hazelnut), raw	7
Pine nut, dried	9,38
Walnut, raw	7,01
Roasted and salted pistachios	16,48
Flax seeds	1,58

Name	Carbohydrates, g/100 g product
Apricots	9,12
Avocado	1,83
Pineapple	1,72
Orange	9,35
Watermelon	7,15
Acerola (Barbados cherry)	6,59
Raw banana	29,59
Dried banana	78,38
Pomegranate	14,7
Grapefruit	7,31
Pear, raw	7,05
Pear, dried	62,2
Guava	8,92
Blackberries, raw	4,31
Raisin	75,5
Figs, raw	16,28
Figs, dried	54,07
Lime, raw	7,74
Lemons, raw	6,52
Mango, raw	15,2
Raspberries, raw	5,44
Tangerines, raw	11,54
Papaya	8,81
Plum, raw	10,02
Feijoa, raw	10,63
Currants, raw	9,5
Currants, dried	67,25
Persimmon, raw	33,5
Sweet cherries, raw	13,91
Blueberries, raw	12,91
Apples raw, without peel	11,46

Name	Carbohydrates, g/100 g product
Sauerkraut	4,5
Cauliflower	4,9
White cabbage	5,4
Red cabbage	6
Boiled corn	22,5
Zucchini	5,7
Tomatoes (greenhouse)	2,9
Tomatoes (ground)	4,2
Beet	10,8
Green salad	2,2
Dill	4,5
Parsley, root	11,0
Parsley, leaf	8,1
Swede	8
Eggplant	5,5
Green olives	12,7
Carrot	7
Horseradish	16,3
Sweet red pepper	5,7
Sweet green pepper	4,7
Black olives	8,7
Turnip	5,9
Radish	7,0
Radish	4,1
Potato	19,7
Greenhouse cucumbers	1,8
Ground cucumbers	3,0
Onion	9,5
Leek	7,3
Green onion	4,3
Sorrel	5,3
Spinach	2,3
Garlic	21,2
Rhubarb (petiole)	2,9
Cheremsha	6,5

Name	Carbohydrates, g/100 g product
Champignons	0,5
Fresh russulas	1,4
Fresh boletus	3,7
Dried boletus	37
Truffles	2