Carbohydrate products are not only bread, pasta and potatoes. A significant amount of carbohydrates is part of fruits, vegetables and even nuts. At the same time, some of these contain useful fiber, others - sugar and fructose, harmful to metabolism.
In terms of chemistry, carbohydrates are molecules made up of carbon, hydrogen, and oxygen atoms. In nature, carbohydrates are synthesized by green plants from carbon dioxide and water in the process of photosynthesis - in fact, they are formed when the plant grows under the influence of sunlight.
Carbohydrates in foods
Carbohydrates are a key component of most foods. Depending on the structure, carbohydrates are divided into simple and complex. Simple ("fast") carbohydrates are easily absorbed by the body and have a high glycemic index, while complex ("complex") give their calories gradually, providing a long saturation.
Sources of fast carbohydrates are sucrose, fructose and glucose - the list of products containing such carbohydrates includes both ordinary table sugar and most sweet fruits. When eaten, they increase the level of insulin in the blood. Such foods are forbidden to diabetics.
Complex carbohydrates are primarily starch and fiber. Starch consists of bound saccharides, including tens to hundreds of structural elements – the body needs both time and energy to digest foods containing starch. In turn, fiber is also a carbohydrate.
The rate of carbohydrates per day
Recommendations of proper nutrition imply that carbohydrates should account for about 50% of the total caloric intake. However, the role is played by what kind of carbohydrate foods are eaten. A serving of buckwheat contains as many carbohydrates as a glass of cola or other sweet soda.
| Norm at weight 50 kg | Norm at weight 60 kg | Norm at weight 70 kg | Norm at weight 80 kg | |
| Men | ||||
| For weight loss | 160 g | 165 g | 175 g | 185 g |
| To maintain weight | 215 g | 230 g | 250 g | 260 g |
| For muscle recruitment | 275 g | 290 g | 300 g | 320 g |
| // | ||||
| Women | ||||
| For weight loss | 120 g | 150 g | 170 g | 150 g |
| To maintain weight | 150 g | 190 g | 200 g | 220 g |
| For muscle recruitment | 200 g | 245 g | 260 g | 240 g |
List of foods with carbohydrates
Carbohydrates are found in almost all foods - with the exception of food of animal origin. In natural plant products, there are mainly complex carbohydrates, while food with fast carbohydrates is most often made industrially.
The harm of a particular product with carbohydrates is determined not by caloric content, but by the glycemic index. The higher the GI, the faster the blood sugar level rises - and the faster the "fake" feeling of hunger occurs, provoking a person again and again to look for nourishment in sweets.
/ Harmful products with carbohydrates:
- sugar in all variations (including honey)
- sweet drinks (juices, fruit drinks, sodas)
- bread and other pastries made of white flour
- cornflakes and sweet breakfast cereals
- sweet instant porridge
- jams, jams, marmalades
- cakes and most desserts
- biscuits, waffles
- white rice
Complex carbohydrates
The more complex the structure of a carbohydrate, the more time and effort the body needs to digest it. The energy of foods with complex carbohydrates is distributed gradually, providing saturation without insulin spikes in the blood - in contrast to the energy of fast carbohydrates, the excess of which is sent to fat depots.
The more fiber (plant fiber) in a food product, the lower its glycemic index and the more difficult it is for the body to digest it. Among other things, the presence of fiber and other correct carbohydrates in the diet helps the digestive system, and maintains normal cholesterol levels.
Carbohydrates in dairy products
Lactose, which is part of milk and dairy products (kefir, cottage cheese, cheese) also refers to simple carbohydrates - sometimes it is called "milk sugar".
It is also interesting that the use of other carbohydrates at the same time as lactose leads to increased insulin secretion in the human body. For example, the insulin index of yogurt is in higher values than glycemic.
Nutrition for weight loss
If you want to lose weight, you first need to give up simple carbohydrates with a high glycemic index - sugar, sugary drinks, desserts, pastries and white bread. The harm of their regular use is that they break the metabolism and provoke a chronic feeling of hunger.
List of healthy carbohydrates:
- Various vegetables
- Grits
- Buckwheat
- Quinoa
- Bulgur
- Brown rice
- Lentils and other legumes
- Nuts and seeds (including chia seeds)
Carbohydrate-free products
On the rejection of carbohydrates is built a lot of effective diets for weight loss - carbohydrate-free diet and keto diet. In this case, not only products of grain processing (bread, pastries, pasta) are completely excluded from the diet, but also potatoes and all kinds of cereals. It is allowed to eat meat, eggs, green vegetables, as well as nuts and seeds in moderation.
As for products marked "sugar-free", they can not always be considered dietary. In some cases, manufacturers use other sweet carbohydrates instead of sugar – for example, maltodextrin. Despite the different name and more complex chemical formula, this substance has a high glycemic index - in fact, the body reacts to it in the same way as to ordinary sugar.
Carbohydrate-free foods:
-
all kinds of meat and fish
- sыvorotochnыy protein
- bollocks
- oil and various fats
Carbohydrates are the main source of energy in the human diet. They are found in almost all products, with the exception of meat. Proper nutrition or dieting for weight loss implies the maximum rejection of simple carbohydrates - first of all, from sugar and products from white flour. In turn, complex carbohydrates have a low glycemic index and are beneficial for health.
