Many people believe that carbohydrates do not need to be included in the diet when losing weight. This can be explained by the lack of knowledge among women and men about the types of carbohydrate molecules. While losing weight, you can not eat all foods containing carbohydrates. There are cereals, fruits, and vegetables that have fast and slow carbohydrates. During weight loss, preference is given to slow carbohydrate molecules. They release a lot of energy over a long period of time.
Why does the body need carbohydrates?
Carbohydrates are needed in the body as a source of energy. All enzymatic reactions occur due to it. Energy is spent on the breakdown of fat and protein molecules, vitamins. Carbohydrate molecules are required for liver function. It stores glycogen, which is needed during fasting and anaerobic exercise. A large number of carbohydrate molecules are required for brain function.
Carbohydrates are divided into fast (harmful) and slow (good). They differ in the rate of molecular breakdown. Healthy carbohydrates are great for weight loss, as they are absorbed slowly and provide the body with energy in small portions. Harmful carbohydrate molecules are destroyed very quickly.
What carbohydrates are good for weight loss?
The choice of carbohydrate foods for weight loss is based on the glycemic index (GI). It is an indicator of the rate of breakdown of carbohydrate molecules. The higher the GI, the faster the carbohydrates in the product are broken down. If the GI is not high, the rate of breakdown of carbohydrate molecules is low.
Products with a high GI have a negative impact on your figure. GI is directly proportional to the amount of glucose released after the breakdown of carbohydrate molecules. With a high GI, the amount of glucose released after the breakdown of carbohydrates is very large. Its concentration in the blood increases sharply. Some of the glucose is used for the body's needs. Its unspent portion is processed into fat molecules, which are deposited in subcutaneous fat and visceral fat.
Products with a low GI do not harm the body. Glucose is released slowly. It does not cause sudden jumps in sugar levels, which has a positive effect on the condition of organs and systems. The energy generated from food is spent only on the needs of the body.
Attention! During obesity treatment, you should eat only healthy carbohydrate foods. It does not provoke fat deposition and does not provoke surges in blood glucose.
The list of foods with carbohydrates for weight loss should include cereals, legumes, and vegetables. The GI level is recommended to be no more than 40. Anything higher than this indicator is not suitable for someone losing weight.
Complex carbohydrates for weight loss
What are the best foods to eat for weight loss? Complex carbohydrates are most welcome for weight loss. They have the maximum splitting time. As a result of long-term absorption, excess fats do not accumulate in the body, and hunger does not occur for a long time. Products containing carbohydrates with a complex structure help remove toxic substances from the intestine, as well as excess glucose.
The right carbohydrates for weight loss in the table
| A variety of carbohydrate molecules | Description |
|---|---|
| Glycogen | Converts to glucose. Found in pig, cow, chicken liver, yeast, and crab meat. |
| Starch | It turns into dextrose during cleavage. Available for potatoes, legumes and grain crops. |
| Coarse fiber (fiber) | Found in bran, cabbage, cucumbers, tomatoes and other products. Coarse fiber allows you to remove toxic substances, glucose, fats, including cholesterol, from the intestines. |
| Insulin | Produced from fructose molecules. The substance activates the saturation center. Found in chicory and artichoke. For diabetic patients, fructose is sold in jars and replaces sugar. |
| Pectin | Found in fruit and vegetable crops. |
Attention! When creating menus, nutritionists focus on carbohydrates with a complex structure. This allows you to minimize the deposition of fat, increase metabolism, and reduce hunger.
Grocery list
What carbohydrates can you eat when losing weight? When preparing a diet for those losing weight, it is imperative to consider the number of carbohydrate molecules per 100g of product. This will reduce your daily calorie intake.
What foods are allowed during weight loss?
| Product type | How many carbohydrates do foods contain per 100 g? |
|---|---|
| Cereals | |
| Cereals | 61 |
| Amaranth | 31 |
| Pearl barley | 65 |
| Millet | 67 |
| Brown rice | 74 |
| Wild rice | 75 |
| Buckwheat | 57 |
| Barley grits | 66 |
| Whole wheat flour | 72 |
| Legumes | |
| Green pea | 15 |
| Beans raw | 12 |
| Dried beans | 49 |
| Beans | 47 |
| Lentils | 60 |
| Peanut | 14 |
| Vegetables | |
| Carrot | 8 |
| Tomato | 4 |
| Celery | 2 |
| Beet | 6 |
| turnip | 6 |
| Eggplant | 7 |
| Asparagus | 3 |
| Cucumber | 4 |
| Broccoli | 7 |
| Onion | 7 |
| Radish | 3 |
| Rhubarb | 4 |
| bell pepper | 7 |
| Fresh white and red cabbage | 5 |
| Sea kale | 3 |
| Zucchini | 5 |
| Sorrel | 4 |
| Fruits | |
| Pomegranate | 15 |
| Green banana | 22 |
| Apples | 10 |
| Oranges | 8 |
| Figs | 12 |
| Peach | 10 |
| Pear | 11 |
| Grapefruit | 6 |
| Lemon | 3 |
| Avocado | 6 |
| Berry crops | |
| Cranberry | 4 |
| Prunes | 38 |
| Plum | 10 |
| Raspberries | 6 |
| Blueberry | 8 |
| Gooseberry | 9 |
| Strawberry | 8 |
| Cherries | 10 |
| Currant | 8 |
| Nuts | |
| Sunflower seeds | 16 |
| Pumpkin seeds | 17 |
| Sesame | 12 |
| Poppy | 15 |
| Hazelnut | 17 |
| Almond | 20 |
| Cashew | 23 |
| Pine nut | 13 |
| Pistachios | 28 |
| Walnut | 16 |
| Mushrooms | |
| Champignon | 0.5 |
| White mushrooms | 1.1 |
| Milk mushrooms | 1.1 |
| Russula | 1.4 |
| Butter | 3.2 |
| Boletus | 3.4 |
| boletus | 3.7 |
| Dried white mushrooms | 9 |
| Dried boletuses | 33 |
| Dried boletus mushrooms | 37 |
| Milk | |
| Milk | 30 |
| Cottage cheese | 30 |
This table includes a list of weight loss products. It contains vegetables, fruits, mushrooms, nuts, and dairy products. Vegetables contain the least carbohydrates. If you are obese, it is better to eat them fresh if there are no restrictions. When cooked, the GI of vegetables rises, especially in potatoes, carrots, and beets. Therefore, these processed foods should be limited or combined with fresh vegetables and bran.
Cabbage, zucchini, eggplants, cucumbers, and tomatoes are very useful. They have a minimal GI, which makes it possible not to limit these foods during weight loss. Apples, pears, citrus fruits, and berries are healthy. They do not have a high GI. It is better to limit fruits to cherries, mangoes, bananas, persimmons, grapes, and dried apricots. It is better to introduce these products into the diet once a week.
Nuts have a relatively high GI. In addition to carbohydrates, they contain a large amount of fats and proteins. Therefore, you should consume no more than a small handful of nuts per day. They are best added to salads and combined with vegetables.
Dry legumes have a large amount of carbohydrates, but after cooking their mass increases due to water, and accordingly the GI drops slightly. Legumes can be eaten in soups, as well as as a side dish once a week.
For those losing weight, mushrooms are allowed. They are low in calories, contain proteins and some fat. They contain very few carbohydrates. Mushrooms can be eaten as a main dish, in soups, and salads. Porcini mushrooms contain the most carbohydrates. Champignons have the lowest GI. They are perfect for everyday use.
Attention! If a person losing weight has pathologies of the intestines, liver and pancreas, the consumption of mushrooms should be limited.
Olives have a sufficient amount of carbohydrates, so you should not eat too much of them. They can be consumed in salads, since in addition to carbohydrate molecules there are also fats. This will help compensate for their high calorie content.
Is it possible to have fast carbohydrates while losing weight?
Do not use carbohydrate foods for weight loss or limit their use. Carbohydrate-rich foods have a GI of more than 40 and 60. The glucose concentration rises sharply. Some carbohydrate molecules go into fat deposits after metabolism, which is very bad for your figure.
List of foods rich in carbohydrates for weight loss:
- semolina, rice cereal;
- white and black bread;
- cheap pasta;
- thermally processed potatoes and carrots;
- store-bought sauces;
- alcoholic drinks, especially beer;
- mango, banana, grapes and others.
The consumption of foods that are included in the table of fast carbohydrates should be limited or eliminated altogether.
Grocery list
Proper nutrition should contain complex carbohydrates. You need to remove fast carbohydrates from your diet. Foods with an average GI can be consumed in limited quantities. Complex and simple carbohydrates can be combined with vegetables and fruits to compensate for the high GI.
Table of carbohydrates in food
| Fast carbohydrates that are limited when losing weight | Number of carbohydrate molecules per 100 g |
|---|---|
| Corn syrup | 115 |
| Beer | 100 |
| Fried potatoes, potato casserole | 95 |
| Starch | 95 |
| Potatoes cooked in the oven | 95 |
| Rice flour | 95 |
| Gluten free white bread | 90 |
| Carrots (after heat treatment) | 85 |
| Corn flakes | 85 |
| Honey | 85 |
| Popcorn (no sugar) | 85 |
| White bread for sandwiches | 85 |
| Steamed rice | 85 |
| Rice and milk pudding | 85 |
| Wheat flour | 85 |
| Mashed potatoes | 85 |
| Donuts | 75 |
| Pumpkin | 75 |
| Zucchini, squash after heat treatment | 75 |
| Lasagna (soft varieties) | 75 |
| Porridge with rice and milk with sugar | 75 |
| Waffles | 75 |
| Long thin loaf | 70 |
| Combined chocolates with caramel and nuts | 70 |
| Spaghetti | 70 |
| Corn porridge | 70 |
| Risotto | 70 |
| Brown sugar | 70 |
| Biscuit cookies | 70 |
| Carbonated drinks | 70 |
| Boiled potatoes without jackets | 70 |
| Potato chips | 70 |
| Dried bread | 70 |
| White sugar | 70 |
| Jam | 65 |
| Raisin | 65 |
| Whole wheat bread | 65 |
| Dark yeast bread | 65 |
| Quince (canned) | 65 |
| Rye bread (one third of rye) | 65 |
| Ice cream | 65 |
| Long grain rice | 65 |
| Melon | 65 |
| Oatmeal | 65 |
| Durum wheat semolina | 65 |
| Lasagna (dura) | 65 |
| Mayonnaise | 65 |
| Pizza | 65 |
| Dumplings (durum wheat) | 65 |
| Foods with an average GI of less than 70 | 65 |
| Basmati rice | 50 |
| Kiwi | 50 |
| Solid types of pasta | 50 |
| Pineapple juice without sugar | 50 |
| Whole wheat pasta | 50 |
| Biscuit | 50 |
| Chinese pear | 50 |
| Mango | 50 |
| Sugar-free apple juice | 50 |
| Uncooked brown rice | 50 |
| Raw barley | 45 |
| Peas (canned) | 45 |
| Banana | 45 |
| Toasted whole grain bread | 45 |
| Whole grain semolina | 45 |
| Rye | 45 |
| Tomato paste sauce with sugar | 45 |
| Buckwheat | 40 |
| Coconut milk | 40 |
| Pasta per tooth | 40 |
| Cereals | 40 |
| Sugar Free Peanut Butter | 40 |
| Brown bread (whole flour) | 40 |
| Sugar-free carrot juice | 40 |
| Dried apricots | 40 |
| Dried plums | 40 |
| Canned beans | 40 |
| Oat groats | 40 |
| Quince (canned food, jelly products) | 40 |
What is the norm of carbohydrates per day?
What carbohydrates are needed for weight loss? Priority during weight loss should be aimed at slow carbohydrate molecules. It is allowed to consume foods with an average glycemic index to a limited extent.
Adults losing weight require 100-500 g of carbohydrate molecules. This amount is suitable for patients who do not engage in physical labor. For people with mental and physical stress, it is recommended to consume 400-500 g of carbohydrate molecules per day.
Attention! Nutritionists have a formula for calculating carbohydrates by body weight. It looks like this: 5 g of carbohydrates per 1 kg of weight (office work), 8 g of carbohydrate molecules per 1 kg of weight (people actively involved in sports).
Why is the glycemic index of foods important?
What foods contain carbohydrates? Foods rich in carbohydrate molecules necessarily have a glycemic index. It is necessary to count the carbohydrate molecules eaten per day. GI shows how many carbohydrates there are in foods suitable for weight loss. It also helps you know which carbohydrates to cut out.
Strictly prohibited carbohydrates for weight loss
Carbohydrate foods with a high GI interfere with weight loss. It should be excluded. Priority for diet planning falls on foods that do not release large amounts of glucose in a short time.
Carbohydrate foods prohibited in the treatment of obesity:
- instant soups;
- flour products: rolls, baked goods, pies, white bread, biscuits, fried flour products;
- sweet lemonades;
- potato;
- confectionery;
- boiled vegetables: turnips, carrots;
- cookie;
- beer;
- sweet fruit crops: banana, watermelon, grapes;
- juices from fruit crops.
The best carbohydrate food options for weight loss
For those losing weight, a protein-carbohydrate diet is more often suitable, as it enriches the body with the necessary energy, vitamins and microelements. Portions during breakfast, lunch and dinner should not exceed 1 glass. During the 2nd breakfast you should eat 1 unsweetened fruit crop. For an afternoon snack, you need to drink 200 ml of a drink low in calories and carbohydrates.
List of carbohydrate foods in the table for weight loss for a week
| Days of the week | First meal | Lunch meal | Dinner |
|---|---|---|---|
| Mon. | Steamed buckwheat porridge, coffee without sugar. | Chicken broth with boiled egg, boiled beef with green salad. | Fish salad with vegetable oil. |
| W | Tomato and cucumber salad with vegetable oil, tea without sugar. | Puree soup on beef broth with vegetables, vegetables with boiled buckwheat and champignons. | Cottage cheese casserole. |
| Wed | Oatmeal without milk with raspberries, coffee with sugar. | Cabbage soup in chicken broth, tomato salad with steamed fish. | Boiled egg 2 pcs. |
| Thurs. | Cabbage salad with vegetable oil, 1 slice of rye bread, tomato juice. | Vegetable soup, baked rabbit, with fresh white cabbage. | Salad with squid. |
| Fri. | Wheat porridge without milk, low-fat kefir. | Fish soup with a small amount of potatoes, carrots and onions on lean fish, tomato salad with butter. | Vegetable salad. |
| Sat. | Salad of greens and Chinese cabbage in vegetable oil, tea without sugar. | Chicken borscht with cabbage, stewed cabbage. | Fruit salad |
| Sun. | Wheat porridge with a small amount of milk, fresh berry. | Mushroom soup, boiled pasta with steamed fish | Omelette |
Is it possible to give up carbohydrates altogether when losing weight, and what are the risks?
Carbohydrates are essential for the body. They cannot be completely removed from the diet. This can lead to disruption of enzymes as well as organs. Without carbohydrate molecules, the liver and brain cannot work.
What carbohydrates should you eliminate to lose weight? To reduce the number of carbohydrate molecules, it is enough to give up fast carbohydrates in food. This will prevent you from gaining weight.
What carbohydrates should you not eat when losing weight? It is necessary to remove boiled potatoes, flour products, sweet fruits, and high-calorie sauces from the diet. Be sure to exclude confectionery products.
To learn what carbohydrates you can eat when losing weight, watch the video:
Conclusion
Carbohydrates for weight loss need to be chosen correctly. Fast carbohydrate foods are removed from the diet. The emphasis is on long-digesting carbohydrate molecules. This allows you to enrich the body with the necessary energy and reduce body weight.
The main source of energy for humans is carbohydrates. Their deficiency leads to rapid fatigue, deterioration of well-being, and loss of strength. However, many people use simple carbohydrates to quickly satiate, which become the main cause of excess weight. An integral part of a healthy diet is slow carbohydrates. They are absorbed for a long time, generating energy for the body for a long time. Let's figure out what foods contain complex carbohydrates.
What are complex carbohydrates?
The building blocks of the human body are carbohydrates. They provide energy to the nervous system, brain and vital organs by maintaining normal glycogen levels. Without their participation, enzymes, amino and nucleic acids are not produced. In turn, carbohydrates are divided into monosaccharides (simple) and polysaccharides (complex). In order for the body to please us with its performance for a long time, it is important to dose them correctly.
When should you eat foods that are difficult to digest? Taking fast carbohydrates is useful when there is a lot of energy expenditure, for example, after a strength workout. To gain weight, it is also recommended to eat foods with a high glycemic index. In all other cases, nutritionists recommend introducing complex carbohydrates into the diet, which are better absorbed by the body, ensuring a feeling of fullness for a long time.
Types of complex carbohydrates
Slow carbohydrates do not accumulate in the fat layer, do not cause insulin spikes and are poorly soluble in water, so the body retains them for a long time. They are broken down (hydrolyzed) into simple carbohydrates, so their absorption by the body takes a long time. Slow carbohydrates have different glycemic indexes and different nutritional values. What are complex carbohydrates? Let's consider all types separately.
- Starch. Low-calorie substance with high energy value. Even with abundant consumption of starch, you will not encounter the problem of extra pounds. It quickly fills the stomach, creating a feeling of fullness for a long time. Starch is an excellent preventative against cancer, normalizing metabolism, regulating sugar levels, and increasing immunity. The highest concentration of starch is found in the following foods: brown (brown) rice, buckwheat, oatmeal, pasta, rye bread, potatoes, lentils, soybeans, peas.
- Glycogen. This type of slow carbohydrate is a chain of glucose molecules. When for some reason its level begins to fall, glycogen helps maintain normal levels. In addition, the carbohydrate glycogen restores muscle mass, which is important for athletes who constantly subject their muscles to heavy loads. In food, glycogen is present in small quantities. You can replenish its reserves by eating: fish, liver, beef heart, red meat.
- Cellulose. It is a plant fiber of coarse origin, which is very important for the normal functioning of the intestines. Most fiber is found in whole grains that are not cooked or mechanically processed. When consuming it, it is very easy to control the feeling of hunger, because coarse fibers provide a feeling of satiety for a long time. Large fiber absorbs ballast and toxic substances of the lower intestine formed during the digestion of food. Small fibers optimize the activity of the stomach, spleen, and pancreas, improving the quality of food digestion. Products containing fiber: nuts (almonds, peanuts, hazelnuts), whole grain cereals (unprocessed), greens and fresh vegetables, fruits with seeds (pomegranate, kiwi, apples, grapes), legumes.
- Pectins. They play the role of adsorbents. Pectin fibers turn into a colloidal mass of viscous consistency after dissolving in water. They absorb carcinogens, toxins, and heavy metals. Pectins normalize the functioning of the gastrointestinal tract and free the intestines from toxins. These are adhesives that are formed from galacturonic acid residues. As a structural element, pectins are present in root vegetables, algae, some vegetables and fruits: black currants, carrots, cranberries, beets, cabbage, gooseberries, cherries, cucumbers, potatoes, eggplants, watermelons, melons and others.
Where are complex carbohydrates found - list of foods
The basics of proper nutrition involve eating complex carbohydrates for breakfast and lunch, as they are better absorbed in the first half of the day. If you need to lose weight, consume more fiber, which is not digested at all and therefore does not turn into fat, but quickly fills you up. To gain body weight while eating, you need to pay more attention to the level of starch and glycogen in foods. We present more detailed information on where complex carbohydrates are synthesized.
Vegetables and fruits
This is the most important element of a healthy diet. Almost all vegetables and fruits contain complex compounds, but in order to preserve the maximum amount of beneficial properties, it is important to eat them raw or lightly cooked. Vegetables and fruits that have undergone heat treatment lose a lot of vitamins, fruit acids, and pectin substances. A list of fruits and vegetables rich in complex carbohydrates: tomatoes, green beans, zucchini, bell peppers, cabbage, raspberries, pomegranates, cherries.
Porridge
Prepared using whole grain cereals, porridges should definitely become part of the daily diet. The best for complete nutrition are oats, bulgur, wheat, and buckwheat. It is better to avoid white rice and semolina due to their high calorie content and minimal fiber content. Derivatives from whole grain classic cereals: oat or buckwheat flakes, muesli are also not suitable for a healthy diet.
Greenery
Nutritionists recommend including vegetable salads with fresh herbs in your menu every day. It enriches the body with essential essential oils, minerals, acids, and vitamins. Greens normalize the functioning of the excretory system and activate the secretion of the digestive glands. The most healthy greens with a high content of complex carbohydrates include: lettuce, spinach, and lettuce.
Dairy
All dairy products consist almost entirely of simple carbohydrates, because they contain lactose. But you shouldn’t completely give up dairy foods, because some types contain slow carbohydrates. These include: natural yogurt, low-fat kefir, low-fat cottage cheese. Dairy products also contain many vitamins, large amounts of phosphorus and calcium, without which the normal functioning of the body is impossible.
Beverages
Complex carbohydrates are not only found in solid foods. Their sources are freshly squeezed vegetable and fruit juices. The largest accumulation of slow carbohydrates is found in tomato, carrot, orange, apple, and pineapple juice. In addition to them, freshly squeezed juices provide powerful support to the immune system, especially during cold seasons.
Legumes and grains
Complex carbohydrates are found in whole grains and legumes. Sources of long-lasting energy are barley and oat flakes, pasta made from whole grains, and wholemeal bread. If you need to get a lot of fiber, replace it with whole grains. As for legumes, to maintain the required carbohydrate balance during a diet or fast, eat more peas, lentils, chickpeas, and beans.
Table of complex carbohydrate content in food
To maintain normal human well-being, the daily intake of carbohydrates should be 4-5 grams per kilogram of weight. For people involved in professional sports or heavy physical labor, it is advisable to consume up to 8 grams of carbohydrates per kilogram of body weight daily. We suggest finding out in the table of complex carbohydrates their content in different food products in order to calculate how much you need to consume per day.
Complex carbohydrates for weight loss
Nutritionists, when calculating an individual diet, always proceed from the correct ratio of protein, fat, carbohydrates. Unfortunately, many people, when losing weight, completely refuse to consume carbohydrates, not knowing what they are for. This is wrong, since the lack of complex carbohydrates can lead to a weakened immune system and, as a rule, to the occurrence of a number of diseases.
Complex compounds during weight loss are useful for normal intestinal function, as fiber improves peristalsis and nourishes beneficial microflora. These are mandatory components of sports nutrition, because they contribute to muscle gain. What are these products? In recipes for weight loss, include durum pasta, lentils, and oatmeal.
The list of foods needed for energy while drying the body also contains prunes, dried apricots, eggs, fish, and meat. The list of breakfast dishes should include difficult-to-digest carbohydrates: millet porridge, raisins, nuts, honey. Instead of sweets, it is advisable to eat dried fruits, fruits and berries in small portions in the morning and evening.
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:
- 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.
- 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.
- Form energy reserves for the body. Carbohydrates, taking the form of glycogen, are deposited in muscle and other tissues, and the liver.
- They are anticoagulants. These substances thin the blood and also prevent the formation of blood clots.
- 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.
- 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 effects became the 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. 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 high nutritional value and therefore the sugar concentration 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:
- determine your weight norm, that is, subtract 100 centimeters from your height;
- 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 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 reconsidered and the daily diet should be adjusted in the future. A properly composed menu allows you to avoid the negative consequences associated with an overdose or lack of carbon-based food.
Carbohydrates are complex compounds that should make up at least 50 percent of a person's diet. The famous book “On Tasty and Healthy Food” even recommends a ratio of 1:1:4 (proteins, fats and carbohydrates, respectively). The list of carbohydrate foods is extremely large and you need to navigate it if you want to monitor your figure.
The most carbohydrate foods
Limiting the consumption of only carbohydrate or fatty foods is not always the answer, because... these compounds perform important functions in the body. For example, carbohydrates help normal liver function and provide muscles with energy. The carbohydrate table of foods will help you choose the right diet.
That is why it is worth carefully reviewing the list of carbohydrate products, which is based on the classification of hydrocarbon-containing products. The list of carbohydrate products is divided into the following items:
Low carbohydrate products (the amount of carbohydrates ranges from 2 to 4.9 grams per 100 grams of product):
- lettuce leaves
- radish
- tomatoes
- lemons
- mushrooms (fresh)
Products for carbohydrate nutrition are often those that do not contain many hydrocarbons. Low or limited hydrocarbon content (about 5-10 grams per 100 grams of product):
- melon and also watermelon
- citrus
- apricots
- carrot
- pumpkin
- peach
- pear
With a moderate concentration of hydrocarbons (up to 20 grams per 100 g):
- ice cream
- beets, potatoes
- grapes and sweet apples
- fruit juices
Rich in carbohydrates (on average from 40 to 60 grams of carbohydrates per 100 g):
- bread products
- chocolate
- halva
- peas and any beans
With a very high concentration of hydrocarbons in 100 grams of product (more than 65 g):
- candies
- refined sugar
- bakery
- dried fruits (dates, raisins)
- jam and marmalade
- pasta
- rice, other cereals
Almost any diet prescribes cutting back on carbohydrate foods. A list of carbohydrate foods is presented below.
Carbohydrate food table
The table forms a clear concept of the need for a particular product in the diet: for example, you should not replace healthy cereals and fiber-containing products with sweets and other simple carbohydrates. It is best to print out the carbohydrate table of foods and keep it in sight at all times.
Do not forget that belonging to the last three groups is not a reason to exclude a particular product from the diet. No one doubts that the health benefits of halva and beans are by no means equal, just like the health benefits of beets and ice cream. The highest carbohydrate foods are candies and this cannot be changed.
“Friends” and “enemies”: how to calculate what you need?
Many nutritionists tend to divide carbohydrates based on their usefulness. They include “positive” carbohydrates – complex compounds (for example, starch) as useful ones. The processing of such compounds by the body takes a long time, which allows a person to feel full for a long time. On the other hand, they also do not contribute to a sharp increase in blood sugar (which then leads to the production of insulin and the same sharp decrease, as a result of which the feeling of hunger after eating sweets overtakes very, very quickly).
To roughly calculate your diet, you can use the well-known rule of dividing a portion into three parts. About a third of a serving of food should be “protein”, a little less than two-thirds should be carbohydrates, preferably complex, positive hydrocarbons and low-carbohydrate foods. The “fat” component should account for very little, but under no circumstances should fats be completely excluded from the diet. The list of carbohydrate foods in this article will help you create proper nutrition depending on your goals.
If you compare your body to a car, carbohydrates are fuel. Simple or complex carbohydrates are broken down in the body and converted into glucose, which is used for energy. Carbohydrates are an excellent source of energy, but not all are created equal.
Simple carbohydrates - the sugar you all know, white bread, sweet drinks - are usually refined foods devoid of vitamins and other beneficial substances. They provide the body with quick energy but contain virtually no nutritional value, which is why they are called “empty calories.” These are all cakes, pastries, candies, carbonated drinks and chocolate bars.
Fast carbohydrates contain simple sugar and quickly increase blood sugar levels. This can lead to numerous health problems, such as the risk of diabetes and heart disease.
Complex carbohydrates include whole grains such as brown rice, oatmeal, legumes and starchy vegetables, which are loaded with fiber, vitamins and minerals.
The main function of carbohydrates is to provide fuel to the nervous system and keep muscles moving. It sounds trivial, but this is an extremely complex process that affects almost all systems of the body.
In addition, carbohydrates promote the production of serotonin, the “feel-good hormone.” Once activated in the brain, it stimulates sleep, regulates blood pressure, controls mood, appetite and sensitivity to pain.
Fiber acts as a digestive stimulant. It is usually rich in carbohydrate foods such as fruits, vegetables and grains. However, not every carbohydrate is fiber. Don't forget about refined sugars and starches, which slow down digestion and have a detrimental effect on microflora.
In addition to fiber, carbohydrates provide another group of healthy foods. These are prebiotics - indigestible carbohydrates that stimulate the growth and activity of bacteria in the colon. They reduce the risk of colon cancer and cardiovascular disease, and also alleviate the symptoms of IBS.
There is another important function of carbohydrates. The brain and its nerve cells require more energy than any other organ. It's hard to imagine, but the brain consumes half of all the glucose in the body! This leads us to think that when the body lacks adequate amounts of glucose, it affects the brain and its functions (thinking, learning and memory). But this is not necessarily the case. There are low-carb diets that contain lots of healthy fats, such as omega-3s, which play an important role in brain function.
Table of complex and fast carbohydrates Here is a list of foods where you will find the most carbohydrates:
Dairy products - milk, yogurt and ice cream
Fruits - whole fruits and fruit juices
Cereals - bread, rice, crackers and cereals
Legumes - beans and other plant proteins
Starchy vegetables - potatoes and corn
Sweets - soda, candy, cookies and other desserts
List of foods with complex carbohydrates:
Whole grains
1. Oatmeal: A bowl of oatmeal is a healthy breakfast. As an excellent source of dietary fiber, oatmeal improves bowel function, lowers cholesterol and provides you with energy until lunch.
2. Quinoa. Contains especially high levels of essential minerals, including magnesium, phosphorus, folate, copper and iron. Rich in protein compared to other plant foods, it is also easy to add to salads.
Fruits and berries
1.Raspberry: Has a great taste and ability to sweeten a green smoothie. Its rich antioxidant, mineral and vitamin composition reduces the risk of cancer.
2.Kiwi: Contains more vitamin C per serving than an orange. The firm green flesh allows kiwi to be added to salads or snacks.
Blueberries: Pairs well with oatmeal and may reduce the risk of heart disease. It has greater antioxidant capacity than vitamin C or E and effectively fights free radicals.
3. Pomegranate: reduces the risk of prostate cancer. An excellent source of fiber. Particularly rich in vitamins K and C, as well as microelements, including potassium, which help regulate heart function.
Legumes
Lentils: One cup of cooked lentils contains about 16 grams of fiber, which is more than 60 percent of the recommended daily intake. It is a valuable source of protein, is quick and easy to prepare and is full of nutrients, especially folic acid, manganese and iron.
Black beans: Rich in fiber, iron and nutrients. Has a powerful antioxidant effect.
Green vegetables
These vegetables are low in calories and can be included in a low-carb diet.
Kale: A bowl of kale has only about 30 calories and is loaded with vitamins and minerals. You can add kale to salads or smoothies.
Garlic: Strengthens the immune system. It contains a compound called allicin, which gives it its distinct smell and promotes health benefits.
How to identify slow carbohydrates
Complex carbohydrates are usually the colored version of "white" carbohydrates. For example, there is white rice and brown rice, white bread and brown bread. Color is determined by nutrient content, so check labels when purchasing. Complex carbohydrates most likely contain about 3 grams or more of fiber per serving.
Pay attention to terms such as whole grain, whole grain wheat. They refer to slow carbohydrates. Beware of sugar, which is sometimes called fructose, sucrose, and common labels ending in "ose." Complex carbohydrates also lose nutritional value due to cooking methods such as deep frying.
There is a glycemic index, which divides carbohydrates depending on how quickly they are converted into energy and affect blood sugar levels. Slow carbohydrates have a lower GI, while fast carbohydrates have a GI of 70 and above.
Here is a list of foods containing fast carbohydrates
Sweet drinks
Sports drinks, fruit juices and nectars, soda and energy drinks contain fast sugars, but lack the fat, fiber or protein that prevent sugar rushes. Pure water, unsweetened tea or coffee, and freshly squeezed juices are much healthier. Avoid drinks with a glycemic index of 68 or higher.
Refined cereals
Refined grains lose fiber during the purification process and turn into fast carbohydrates. For example, the glycemic index of white rice is 87, that of a French baguette is 95. The crushed grains are used in the preparation of breakfast cereals.
Sugary foods, baked goods and sweets are low in nutrients and high in calories. These foods are considered fast carbohydrates due to their highly refined grain and sugar content. For example, the GI score for cake-type donuts is 76. The GI score for buckwheat pancakes is 102.
Processed foods
Such products are easily digestible and have a high glycemic index. For example, the GI of berry bars is 90. The GI of mashed potatoes is 85. The GI of chocolate dessert is 115.
How many carbohydrates do you need per day when losing weight?
1.If you are young but not physically active
The carbohydrates you consume should make up 45-65% of your daily caloric intake. If you are over 20 years old and don't exercise much, you need to consume 1500-1800 calories per day to lose weight, and your carbohydrate intake should be 168-292g
2. If you exercise
100-150 grams of complex carbohydrates per day will be enough. This way you can maintain a normal weight. Your daily portion will be:
4-5 servings of 5 different vegetables.
4 servings of 3 different fruits.
Some sweet potatoes, potatoes with skins, millets, oats, rice, etc.
3.If you want to lose weight without training
Eat 50-100 grams of complex carbohydrates per day. This will help you lose weight and maintain a healthy weight. Ideally you should use:
4-5 servings of 5 different vegetables.
2-3 servings of 3 different fruits.
Some sweet potatoes, potatoes with skins, and brown rice.
