Main sources of complex carbohydrates. Complex (slow) carbohydrates: the basics of diet formation. What are carbohydrates for?

What are complex carbohydrates?

Complex carbohydrates are organic compounds, the main sources of which are herbal products. This is the main food component that carries energy. Complex carbohydrates are found in potatoes and grains as a supply of material for plants. In the diet, complex carbohydrates should supply about 50% of the energy.

Complex carbohydrates are made up of at least two monosaccharide molecules (simple sugars). They are divided into digestible and non-digestible (fiber).

They are synthesized mainly by plants from carbon dioxide and water during photosynthesis. Complex carbohydrates can contain from several to several thousand molecules of simple sugars connected to each other by glycosidic bonds.

You're probably thinking, “What does fiber have to do with powerlifting?” Let's answer right away: fiber has a big advantage for a powerlifter.

Fiber is considered a non-starchy polysaccharide. Most people know fiber as dietary fiber. Unlike others healthy carbohydrates, it is not digestible as it is resistant to digestive enzymes human body.

Eating fiber helps prevent colon cancer, diabetes and heart disease. It also reduces levels of “bad” or LDL cholesterol. Soluble fiber removes bile acids from the body, which are necessary for the production of cholesterol, so its levels decrease.

There are 2 types of fibers: insoluble and soluble. Each group has its own types. Insoluble fiber increases the functioning of the digestive tract, slows down the process of starch hydrolysis, improves the removal of breakdown products and delays the absorption of glucose.

Soluble fiber slows down the digestive tract, lowers blood cholesterol (LDL), and also delays the absorption of glucose. As you can see, fiber has a number of benefits that powerlifters can take advantage of. So make sure you have fiber in your diet.

Glycogen

It consists of glucose molecules connected in a chain. After eating, a large amount of glucose begins to enter the blood and the human body stores excess glucose in the form of glycogen. When your blood glucose levels begin to drop (for example, while doing physical exercise), the body breaks down glycogen with the help of enzymes, as a result of which it remains normal and the organs (including muscles during training) receive enough of it to produce energy.

Glycogen is mainly deposited in the liver and muscles. The total glycogen reserve is 100-120 g. In bodybuilding, only the glycogen contained in muscle tissue matters.

When performing strength exercises (bodybuilding, powerlifting), general fatigue occurs due to depletion of glycogen reserves, therefore, 2 hours before training, it is recommended to eat a carbohydrate-rich meal to replenish glycogen reserves.

Types of fibers and their sources

Complex carbohydrate fibers are divided into the following types and forms. Cellulose is found in vegetables, fruits and legumes, as it is the main component of plant cells. Hemicellulose is mainly found in oatmeal and bran.

Attention!

Because they are made up of several different monosaccharide molecules, they can be insoluble or soluble. That is why they are in both columns in the table. Pectins are present in citrus fruits and vegetables. They are also used to thicken jellies because they are able to maintain stability and texture.

Resins and plant glues are used for various purposes. Resins are used as food additives, and vegetable glues are used as food stabilizers. Lignins are found in small seeds, such as strawberries and carrots. Lignins are considered non-polysaccharide fibers.

The role of healthy carbohydrates

Although a high carbohydrate diet may not be the best choice, especially for a powerlifter, this macronutrient plays an important role in the functioning of the body. Carbohydrates serve as the main source of energy or fuel. Powerlifters require a certain amount of carbohydrates for optimal performance. This figure will be different for different people.

Additionally, carbohydrates have a huge impact on proteins. That is, when plasma glycogen and glucose stores are depleted, slow-release carbohydrates prevent the body from consuming proteins as energy. This process is called glyconeogenesis and occurs when the level of glucose in the blood decreases.

Which, in turn, causes the release of the hormone glucagon. It is released by alpha cells in the islet of Langerhans. This is the area of ​​the liver that controls insulin and glucagon. This hormone is called an "insulin antagonist" because they both operate at opposite ends of the same scale.

The main problem with gluconeogenesis is that muscle tissue is burned during this process. This puts the body into a catabolic state or muscle atrophy, thereby reducing muscle mass. This is what everyone wants to avoid, of course, unless your goal is to lose muscle, gain fat, slow metabolism and lose strength.

Healthy carbohydrates serve another important purpose. They are essential for the normal functioning of the central nervous system (CNS). The human brain uses blood glucose as its main source of energy. The brain does not have glycogen stores like the muscles or liver. This is why mental acuity decreases on a low-carb diet.

Adequate amounts of carbohydrates in the diet help avoid hypoglycemia, or so-called low blood sugar. The following symptoms are identified: hunger, dizziness, weakness and fatigue. Nothing saps performance like hypoglycemia during exercise, so make sure you're fueling your body with healthy carbohydrates.

With a basic understanding of carbohydrates, you can create a plan to maximize the benefits of slow-acting carbohydrates. Try to include more healthy and complex carbohydrates and less maltose in your diet.

Source: https://bodymaster.ru/food/meals/osnovy_pitaniya/slozhnye_uglevody.html

Characteristics of complex carbohydrates

Carbohydrates – organic substances – are an important component of the diet. It is a combination of small and large molecules that provide energy to the body. In addition, certain types of carbohydrates (such as fiber and starch) support gastrointestinal health and digestion and help eliminate toxins from the body.

Carbohydrates are divided into two groups:

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

Some of these organic compounds are considered beneficial or “good”, while others are considered “bad”. The difference between simple and complex carbohydrates is the speed at which they are broken down and converted into sugar. The body quickly processes simple sugars, causing blood glucose levels to rise sharply.

Excess of these carbohydrates is stored as fat, so a diet rich in these organic compounds will lead to unwanted weight gain.

Good or complex carbohydrates, made up of monosaccharides, are metabolized more slowly, resulting in glucose levels in the bloodstream rising gradually and evenly. They better saturate the body with energy and participate in the functioning of the immune system.

What are the benefits of foods with complex carbohydrates?

Polysaccharides have many health benefits. Their main function is energy. With a lack of carbohydrates in the diet, a person may feel:

• weakness;
• dizziness;
• his blood sugar level drops;
• health worsens.

People need polysaccharides, because thanks to them they can live and their body can function normally.

Starchy complex carbohydrates

The body slowly breaks down this carbohydrate into individual sugar units, providing a stable source of energy. Eating starch does not lead to a rapid increase in blood glucose.

Digestion of starch also depends on its condition. When we eat whole, unprocessed foods, carbohydrates are processed slowly, providing the body with long-lasting energy. At the same time, we experience a moderate increase in blood sugar levels.

If the source of nutrition is processed foods, the starch included in their composition is more reminiscent of a disaccharide in its properties rather than a polysaccharide. Therefore, people with problems controlling blood glucose levels (hypoglycemia, insulin resistance or diabetes) should avoid these foods and choose more natural foods.

Cellulose

Dietary fiber is considered complex carbohydrates. They have extremely beneficial properties– fiber easily passes through the small intestine and reaches the colon. Thanks to this, the body cleanses itself more successfully and quickly, and the health of the gastrointestinal tract improves.

Dietary fiber, which promotes healthy digestion and waste elimination, is found in vegetables, grains and legumes. However, manufacturers often refine foods to remove fiber, such as removing fiber-rich bran when processing grains.

The skin of fruits also contains dietary fiber, but during processing it is cut off, which causes the beneficial properties of the fruit to deteriorate. Many studies support a link between a high-fiber diet and a reduction in certain types of cancer (including breast and colon cancer).

Scientists have found that dietary fiber supports healthy intestinal microflora. As you know, the human intestine contains a huge amount of bacteria necessary for the body. They are called “friendly flora” or beneficial symbiotic microorganisms.

They support the health of the human body by improving immune function and provide the cells of the intestinal tract with essential molecules, maintaining the integrity of the gastrointestinal tract. These bacteria use some of the types of fiber we eat for their own growth and produce short-chain fatty acid.

Acid production is associated with:

• with a decrease in the number of colon cancer cells;
• decrease in serum cholesterol levels;
• maintaining normal level sugar in the body.

Not all fibers are fermented by friendly flora in the intestinal tract. Some pass through the entire digestive system unchanged, taking toxins and waste products with them to be eliminated from the body.

Certain types of fiber can be fermented by microbes of all types, while other types of dietary fiber are primarily used by bifidobacteria and lactobacilli.

When these friendly microorganisms receive fiber, they begin to work at full capacity, improving the health of the entire digestive tract. Excellent sources of these prebiotic fibers:

• Jerusalem artichoke;
• chicory;
• rice;
• soybeans

Resistant starch

Resistant starch (even though it is a starch) is resistant to digestion in the small intestine. It passes easily through the intestinal tract until it reaches the colon, where, like dietary fiber, it is fermented by bacteria.

Research has shown that resistant starch promotes the formation of short-chain fatty acids and therefore has beneficial fiber properties. It is found in whole grains:

• brown rice;
• barley;
• whole wheat;
• buckwheat.

Scientists also believe that slow carbohydrates improve mood by increasing the amount of beneficial chemical substances in the brain. They help a person feel happy.

In one study, people who ate a low-carb diet for a year were more likely to experience depression, anxiety and anger, compared with those who consumed normal amounts of these substances, found in low-fat dairy products, whole grains, and fruits. and legumes. which refers to complex carbohydrates food list

Carbohydrates support healthy blood sugar levels and promote cardiovascular health. Research has shown that increasing your intake of soluble fiber, found in oatmeal and legumes, by 5 to 10 grams per day can lead to a 5% reduction in bad cholesterol.

In addition, people who eat more whole grains (such as brown rice and bulgur) have decreased levels of low-density lipoprotein and increased concentrations of high-density lipoprotein.

Complex carbohydrates can:

• Prevent the development of degenerative diseases.
• Improve brain function.
• Reduce weight.
• Improve metabolism.
• Reduce nervousness, anxiety and relieve stress.

Eating plenty of whole grains, fruits and vegetables is great way Get enough complex carbohydrates from food. Below are the main sources of these nutrients.

Fruits and vegetables

Although fruits contain some simple carbohydrates, they also contain a large amount of slow carbohydrates. Try to eat about 4-5 servings of fruits and vegetables every day. It can be:

• pears;
• strawberry;
• yam;
• cucumbers;
• zucchini;
• carrot;
• beans;
• grapefruit;
• apples;
• onion;
• tomatoes;
• asparagus.

Seeds, nuts and legumes

By eating foods such as peas and beans, you will not only get enough energy, but also necessary for the body proteins and omega-3 fatty acids that are good for heart and brain health. Legumes reduce the risk of developing:

• diseases of the cardiovascular system;
• type 2 diabetes;
• prostate cancer.

Whole grain

Whole grains are considered good carbohydrates:

• brown rice;
• bread made from unprocessed wheat;
• oats;
• buckwheat;
• millet;
• rye;
• corn.

They are rich:

• fiber;
• vitamins;
• minerals;
• phytonutrients.

In addition, these products have a low glycemic index because:

• cause a slow change in blood sugar levels;
• promote weight loss;
• help control symptoms of type 2 diabetes.

Foods with a high glycemic index, on the contrary, cause rapid rise glucose concentrations and increases the risk of diabetes and cardiovascular disease.

Dairy

When compiling a table of complex carbohydrates, we note the benefits of soy milk, low-fat yogurt and skim milk. These products contain not only the above-mentioned organic compounds, but also a large amount of proteins, vitamins and minerals.

So, we present to you one of the most popular list of complex carbohydrate products in the table.

Sources of carbohydrates (100 g)	Carbohydrates(G)
All bran	80
Muesli	77,8
Corn	77,7
Corn flour (yellow, whole grain)	73
Buckwheat	71,5
Oat bran (raw)	66,2
Oatmeal	62
Wheat germ (raw)	51,8
Rye bread	48,3
Whole wheat bread	41,2
Cassava	38,1
Corn spaghetti	30,9
Barley (raw)	28,2
Corn pasta	27,9
Yam (raw)	27,9
Wholemeal pasta (cooked)	26,5
Brown Long Grain Rice	23
Beans (baked)	21,6
Lentils (boiled)	20,1
Potatoes (boiled, in jackets)	20,1
Peas (edible, raw)	7,5

The recommended daily intake of complex carbohydrates depends on age, level physical activity and whether you are on any diet. It changes during pregnancy and breastfeeding. According to the recommendations, the norm for adult men and women (with a consumption of 2000 calories per day) is 130-250 grams of slow carbohydrates per day.

Nutritionists take a different approach and argue that 60% of calories should come from carbohydrates, with 45-50% of calories coming from complex carbohydrate sources and 10% from simple carbohydrate sources.

“Bad” complex carbohydrates – what are they?

Try to use as little as possible:

1. refined grain products;
2. sweets;
3. cookie.

Bad carbohydrates are:

• White bread;
• Pizza dough;
• pretzels;
• hamburger buns;
• cupcakes.

The grains from which they are prepared are devoid of B vitamins, fiber and many minerals. In addition, they have a high glycemic index and negatively affect blood sugar levels.

Bad carbohydrates:

• chips;
• carbonated drinks;
• bagels;
• cakes;
• baked goods; complex carbohydrates foods
• pancakes;
• high fructose corn syrup.

These foods have little or no nutritional value but are high in calories.

According to researchers from Yale University, eating bad carbohydrates, found in sweets and cookies, affects brain function and leads to a loss of self-control and cravings for unhealthy and high-calorie foods. Such foods contribute to weight gain and increase the risk of developing diabetes and other diseases.

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 are bread, sugar, fruits, vegetables, carbonated 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 the 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 a unique scientific research. The purpose of this experiment was to create a list of foods that are ideal for diabetics, because it is especially important for them to control their blood glucose levels.

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 (over 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
Cellulose	30	14
Durum wheat pasta	50	27
Barley porridge	50	20
Buckwheat	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
Leaf salad	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 Ribes	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
A pineapple	66	12
Dried fruits
Prunes	25	60
Dried apricots	30	55
Figs	35	58
Raisin	65	66
Legumes
Lentils	25	20
Green pea	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 proper balance of carbohydrates, you should consider the following:

• The higher a person’s physical activity, the more energy, and, consequently, the amount of carbohydrates supplied with food he needs. 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!

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 beneficial 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, provides protection against 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.

The sugar level under the influence of insulin decreases 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 in 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 impacts become main reason that 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. Substances included in this group have complex composition, which means their absorption rate is much lower than that of fast ones. These compounds have 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
Chocolate candies	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
bitter chocolate	48,3
Wholemeal bread	46,1
Soybeans	26,6
Durum wheat pasta	23,2
Cashew	22,2
Green pea	13,2
Olives	12,8
Pomegranate	11,9
Apple	11,4
Pear	10,8
Root celery	10,8
Peach	10,2
Plums	9,9
Gooseberry	9,8
Onion	9,4
Raspberries	8,9
Mandarin	8,4
Orange	8,3
Beans	8,2
Red Ribes	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
Leaf salad	2,1
Fresh mushrooms (except champignons)	1,1–3,6
Champignon	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 body receives the energy necessary to maintain vital functions from fatty tissues. 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 the negative consequences associated with an overdose or lack of carbon-based food.

For everyone who is interested in the topic of weight loss and proper nutrition, the harm of carbohydrates is known. Many have heard that they are the main enemy of harmony, but not everything is so simple. All carbohydrates are divided into simple and complex. The first ones really prevent you from gaining slim figure, and without the latter it is impossible to do this. What foods contain complex (often called slow) carbohydrates and what exactly are they?

What you need to know about complex carbohydrates?

All carbohydrates are a source of energy for our bodies and act as a kind of building material. They are needed to supply energy to the brain, central nervous system and all organs. This happens by maintaining glycogen levels within normal limits. There are complex and simple carbohydrates, called polysaccharides and monosaccharides, respectively.

Eating fast carbohydrates is useful only in cases of active energy expenditure, for example, during strength training. For weight gain, foods with a high glycemic index will also be useful, and in other cases, experts advise consuming mainly slow carbohydrates. They are better absorbed and keep you full longer.

Where are slow carbohydrates?

There are many foods containing complex carbohydrates. All of them are distinguished by the absence of sweet taste and low glycemic index. The higher the parameter, the more a certain product increases sugar levels in the body. Complex carbohydrates practically do not dissolve in water and do not turn into fat in the body. Contained in many foods, they provide different calorie content and have different effects on the human body.

The list of foods that contain complex carbohydrates is very extensive. A small table will allow you to understand which foods are not enough for a normal diet, and which foods contain more carbohydrates:

Table of foods containing complex carbohydrates

	Amount of carbohydrates per 100 g
corn grits
barley grits
bran bread
lentils
wheat bread
Rye bread
boiled corn
Pine nuts
potato
apricots
walnuts
oranges
Bell pepper

As you can see, even some fruits are good sources of carbohydrates. The thing is that they contain fiber. To feel normal, you should consume up to 3-4 g of carbohydrates per kilogram of body weight per day. For people trying to gain muscle mass, more is required, and those who are losing weight need less.

Types of complex carbohydrates

Foods that are rich in slow carbohydrates are varied. Let's consider the main types of polysaccharides, their differences and effects on the human body. Everyone decides which foods to consume depending on their health status and personal goals.

Starch

This is the first type of long carbohydrates, which are formed from long chains of glucose molecules. Starch is found in foods, the list of which is extensive:

• pasta;
• cereals;
• bread;
• cereals;
• beans.

The polysaccharides in processed form are called glucose polymers and maltodextrin. They have shorter polymers, with potato starch being a prime example. These substances dissolve quickly in water, so they are instantly absorbed, changing the level of glucose in the blood. Thus, potatoes containing starch are not as beneficial for the body as cereals or legumes.

Cellulose

The list of valuable foods containing complex carbohydrates includes foods with fiber:

• vegetables;
• legumes;
• fruits;
• nuts;
• cereals.

Fiber, called dietary fiber, is a polysaccharide that does not have starch. Unlike other slow carbohydrates, it is not digested by digestive enzymes. Such polysaccharides do not affect the concentration of sugar in the blood, and they are also useful for the gastrointestinal tract, cardiovascular system and diabetics.

Glycogen

Foods rich in such complex carbohydrates are also beneficial. Glycogen consists of glucose molecules formed into a chain. After eating, glucose enters the blood, and the body stores its excess in the form of glycogen. When glucose levels decrease (during physical activity) under the influence of enzymes, glycogen is broken down, and glucose levels remain within normal limits. Thanks to this, the organs receive the necessary supply of energy, and you are not bothered by the feeling of hunger.

Most of the glycogen is collected in the muscles and liver. During physical activity, fatigue occurs after glycogen reserves are depleted, so athletes involved in strenuous sports must eat food with complex carbohydrates 1-2 before training.

Pectins

Many years ago, scientist Braconneau discovered this polysaccharide in fruit juice. It was immediately revealed that it is beneficial for the human body. Pectins absorb harmful substances that enter the body from the outside. Experts recommend eating foods containing large amounts of complex carbohydrates in the form of pectins to maintain youth.

The list of products is represented mainly by fruits. Apples, oranges, apricots, pears, cherries and others are rich in pectin.

Complex carbohydrates for weight gain

To gain body weight you need high physical exercise in gyms. In order for the body to withstand them and have time to recover, the body must receive energy, measured in calories. When ingested, slow carbohydrates are broken down by enzymes and glucose is produced, which provides energy.

If you do not consume complex carbohydrates in the form healthy products, you will not be able to build muscle mass. When there is a shortage of them, the body uses muscle tissue, replenishing energy reserves. As a result, the muscles shrink rather than grow. What foods are the best complex carbohydrates for weight gain? We offer a small list on the basis of which you can formulate a diet:

• oatmeal;
• Brown rice;
• buckwheat;
• legumes;
• durum pasta.

To gain weight, your daily diet should contain at least 5-6 g of complex carbohydrates per kilogram of body weight.

Slow carbohydrates for weight loss

You need to consume carbohydrates for weight loss wisely, otherwise you will get the opposite effect. To get rid of excess weight, remember which foods contain slow carbohydrates, and refuse foods with fast ones. Sometimes people sticking strict diet, generally refuse polysaccharides. For 1-2 weeks this will not harm the body much, but in the long term it is dangerous. Without complex carbohydrates, the immune system will weaken and diseases will begin to develop.

When losing weight, polysaccharides are required to maintain the functioning of the gastrointestinal tract. This is largely due to the effect of fiber, which improves peristalsis. Add to list best products complex carbohydrates for weight loss include:

• millet porridge and buckwheat;
• prunes and dried apricots;
• meat and fish;
• dairy products and eggs;
• nuts;

Depending on your goals, the amount of complex carbohydrates in your daily diet when losing weight is reduced to 1.5-2 g (or less) per kilogram of body weight.

Complex carbohydrates for diabetics

Above we reviewed a table with foods that are sources of complex carbohydrates, but not all of them are suitable for diabetics. The main selection criterion for such people is the glycemic index, which affects the rate of conversion of polysaccharides into glucose.

Simple carbohydrates are broken down instantly, so diabetics should forget about them. Previously, it was believed that it was dangerous for such people to eat only sweets, but in reality, even potatoes will harm the body. The reason is that starch quickly raises glucose concentrations, and this is unacceptable for diabetics. Consequently, diabetics choose foods that contain complex carbohydrates and have a glycemic index of up to 40-60 units. The list of the best includes:

• vegetables, except potatoes;
• cereals, except semolina;
• unsweetened fruits (pear, grapefruit, kiwi);
• legumes;
• bran products;
• brown rice;
• whole grain products.

They are allowed to be consumed constantly, without fear of provoking sudden surges in glucose, which are dangerous for people with diabetes.

Video about complex carbohydrates and the glycemic index

IN Lately the world is obsessed with low-carb diets, declaring almost a third of all carbohydrate products world war. Fitness trainer, fashion model Heidi Klum is on the blacklist. Not to mention cereals.

I am not so categorical and believe that carbohydrates are necessary even during weight loss. All that is needed to peacefully coexist with these nutrients is knowledge of which carbohydrates are “good” and which are “bad” and how much to consume.

There are two types of carbohydrates – “simple” and “complex”. Their type depends on the speed of digestion and absorption into the blood; accordingly, “simple” carbohydrates are digested quickly, and “complex” carbohydrates are digested slowly.

Complex carbohydrates - filling and healthy

Complex carbohydrates are made up of long molecular chains, so digestive system It’s not so easy to break them down into glucose. Complex carbohydrates are digested slowly, without increasing blood sugar levels, providing us with energy and a feeling of fullness for 3-4 hours. Complex carbohydrates are starch, glycogen, pectin and fiber. Starch and glycogen are sources of energy, and pectin and fiber are dietary fiber.

Sources of complex carbohydrates include unprocessed grains, vegetables, and wholemeal bread. These are the foods that should be present in your diet: for breakfast - porridge, for lunch - salad and cereal (buckwheat, quinoa, brown rice) or vegetable side dish, for dinner - stewed or baked vegetables. Without forgetting the component.

There are foods with high and low carbohydrate content, for example, vegetables (except potatoes, carrots) have few of them. But potatoes, pasta, and cereals contain a lot of carbohydrates (from 20 g per 100 g of the finished product) and they are used as a complete side dish or even a main dish. You can eat about 50 g of bread, 150 g of potatoes or ready-made pasta, about the same amount of ready-made porridge and 400-500 g of fruits and vegetables per day.

Fiber and pectin are also complex carbohydrates, but their peculiarity is that the body does not absorb them, but eliminates them naturally. This does not mean that they are useless; on the contrary, you need them for proper digestion and maintenance. normal microflora intestines. Fiber is a kind of “brush” that helps remove all unnecessary and undigested food debris. Fiber also slows down the absorption of carbohydrates, preventing blood sugar levels from rising sharply, which allows you to stay full longer.

Where can I get it? Fiber can be found in unprocessed cereals, whole grains, cereals and breads, vegetables and fruits. There is especially a lot of fiber in cabbage, carrots, beets, greens, apples, pears, kiwi, berries, etc. There is a lot of pectin in apples, pears, citrus fruits and some other vegetables and fruits. These products should definitely be on your plate every day.

You need about 20-25 g of fiber per day. Per serving oatmeal contains approximately 5-7 g of fiber, 1 apple contains about 4 g. Fiber can be purchased separately in powder form or in pharmacies and supermarkets. If you don't eat enough vegetables and fruits, you can enrich your diet with fiber by adding it to your dishes or simply eating it separately, not forgetting to drink liquid.

Oh yes, now about potatoes and pasta, these two products are a point of contention among many people who are losing weight. Potatoes are high in starch and pasta is made from flour, but how they behave in your body depends on how they are prepared and served.

For example, a jacket potato, which you peel and serve with fresh vegetables, will not harm your figure, which cannot be said about fried potatoes or mashed potatoes (I’m silent about chips, they should not be in the diet healthy eating at all). It’s the same story with pasta - you should undercook it slightly and buy only those pasta products that say “made from durum wheat.” Addition butter, a fatty cutlet will not make them healthier. If you want to combine pasta with protein products, then choose lean meat or fish, low-fat cheese, and cottage cheese.

What are simple carbohydrates?

The name speaks for itself - the body requires practically no effort and time to digest simple carbohydrates, they are partially digested in your mouth - when interacting with saliva, and are absorbed literally within an hour, after which you will most likely want supplements. Simple carbohydrates include all natural sugars - fructose, glucose, lactose, maltose and sucrose. You can find them in sweets, products made from white refined flour, fruits and some vegetables, milk and dairy products.

An example of simple carbohydrates is Napoleon cake. Sweet white dough + sweet milk cream - there is nothing worse for your figure if you want to lose weight.

It’s really easy to gain weight from simple carbohydrates, because they can turn into fats if consumed in excess, and they also increase appetite. You ate cakes, and a lot of sweet and starchy foods entered your body.
To process all this “wealth” and reduce blood sugar levels to normal, the hormone insulin is released. It helps simple carbohydrates to be digested as quickly as possible - some of them go into glycogen (these are carbohydrate reserves in the liver and muscles), and some into fat!

After the insulin has finished its work, the blood sugar level drops and - hello again, appetite or even hunger! Why did you want to eat 1.5 hours after the cake, because it was so high in calories? It’s simple - the brain sends a signal that you need to eat when your blood sugar level drops, and you just experienced a sharp fluctuation in blood sugar - first a rise, and then a decrease.

For this reason, after a hearty feast in the morning, sometimes we wake up terribly hungry. And also, sweets and starchy foods form a strong addiction, so giving them up will require serious willpower.

Is it possible or not to have fruit?

Special conversation about fruits. Fruits and dried fruits contain simple carbohydrates. Their quantity is less than in flour and sweet, but still quite high. But you can and even need to eat them, since in addition to simple carbohydrates, fruits contain a lot of complex, healthy fiber, which, as we remember from the beginning of the article, slows down the absorption of carbohydrates. In addition, fruits contain vitamins and minerals, which would be a mistake to refuse. Just to lose weight, fruits should be consumed in moderation - about 200 g of fruit or 50 g of dried fruits per day.

In general, you should not think that simple carbohydrates are an absolute evil. They only promote weight gain if you exceed the recommended amount. A few sweet fruits, dried fruits, a piece of white bread or even 1-2 candies will not do any harm. The main thing is to know when to stop!

Just try not to let sweets accompany you all the time. Believe me, the waiter every time offers to order dessert at the end of the meal, not because it is right or as it should be according to etiquette. The restaurant just needs to sell as much as possible. But you need to think about yourself, right? Avoid dessert altogether or replace it fruit salad. Stop snacking on cookies and chips at work. Potatoes are best consumed in their skins; choose porridges and baked goods made from whole grains. It is better not to add sugar to tea, and consume sweet fruits (persimmons, grapes) in moderation.

What is the glycemic index?

The glycemic index is an indicator of how quickly carbohydrates from a particular product are absorbed into the blood. There are entire tables where all the products and their glycemic index are indicated. They are very easy to use - the higher the index, the more undesirable the product and vice versa. This table is useful for diabetics, as well as for those losing weight.

Low-fat dairy products without sugar, non-starchy vegetables - low GI foods can be eaten as much as possible.

Cereals, bread, potatoes, beets, carrots - consume in moderation.

And sweets, baked goods, fried potatoes - as rarely as possible.

Maintain the ratio of “complex” and “simple” carbohydrates - 90% should be “complex”, and 10% should be “simple”, then you will not gain weight. You need approximately 250-300g of carbohydrates per day. Add fruit or honey to porridge, oil - no more than 10 g, eat 1-2 fruits and two servings of vegetables a day. And remember that people get better not from bread and pasta, but from butter spread on them, fatty sauce added to the pasta and fatty meat. The only thing worse than simple carbohydrates are simple carbohydrates with fat. I’ll tell you more about this in one of the following materials.