When compiling the menu, it must be borne in mind that carbohydrates are also complex (slow), a table with a list of products will be below. What is the difference, not everyone knows today. The first ones quickly saturate the body, because they have a light structure, and are quickly broken down into water and glucose, but the energy from them is not enough for a short time. Their excess consumption leads to weight gain.
The basic principle of proper nutrition is the harmonious combination of proteins, fats and carbohydrates that enter the body every day. Many, knowing about the properties of the latter that are detrimental to the figure, tend to completely abandon them. But food should be balanced, even if you are losing weight and dieting. By eliminating saccharides, you will lose the main source of energy. The absence of any nutrient will lead to disturbances in the body and various diseases.
A complex carbohydrate breaks down for a long time and is slowly absorbed into the bloodstream, which avoids an insulin surge. This is very important for diabetics and people watching their weight. Insulin is a hormone that breaks down complex carbohydrates into simpler ones. It is necessary to keep the production of this substance in the body under control, and for this it is quite simple, and also to understand which foods contain more useful complex carbohydrates or polysaccharides.
Benefit
Complex sugars keep the body toned and balanced. Due to the low decay rate, they give a feeling of satiety for a long time. Food with a high content of polysaccharides has an extremely positive effect on the body. Among the main properties are:
- improvement of brain function;
- control and stabilization of muscle activity;
- reduced risk of hepatic atrophy;
- participation in intracellular metabolism;
- removal of toxins and toxins;
- improvement of the functioning of the gastrointestinal tract;
- maintaining energy levels throughout the day.
Sources of long-soluble glucose are useful not only for weight loss, they are also indispensable for type 1 and type 2 diabetes, obesity, atherosclerosis and various diseases of the cardiovascular system. Slowly digestible carbohydrates are broken down smoothly and gradually. The first glucose molecules are absorbed into the blood 40 minutes after a meal. Then the product is digested for another 3 hours, giving the body a supply of vigor and strength.
Kinds
Having figured out what slow carbohydrates are and how they affect the body, it is necessary to study what belongs to this group of nutrients. The main types are:
- Cellulose. These are coarse fibers of plant origin. They improve bowel function, remove ballast deposits, give a feeling of satiety. Foods containing fiber are whole grains, fruits, greens, legumes, and beets. Fiber is practically not absorbed, therefore it is not processed into fat, 90% is excreted from the body naturally.
- Starch. This substance is characterized by a low calorie content. It helps control blood sugar levels, stimulates metabolic processes and boosts immunity. Bread, buckwheat, oatmeal, potatoes, pasta are foods rich in starch.
- Glycogen. This complex carbohydrate is essential for building and repairing muscle mass. It is extremely small in food, the highest concentration is noted in fish, beef, and liver.
- Pectins. These substances act as absorbents. They attract and remove toxins, poisons, heavy metals from the body. Pectins are found in root crops, algae, fruits.
Complex carbohydrates have different calorie content, nutritional value and glycemic index (GI). The latter is an indicator of the rate at which the product is broken down and glucose enters the bloodstream. Foods with a low glycemic index (up to 40-50 units) are the most beneficial.
Food with average values up to 60-70 units should be taken with caution, in moderation. If the product belongs to the GI category above 70 units, like wheat bread, it is better to exclude it from your diet altogether. What foods are not recommended, you can find out from the table below.
It is important to understand not only how simple carbohydrates differ from complex ones, but also when it is better to eat this or that product. Polysaccharides are best absorbed by the body in the morning, so they should be included in breakfast and lunch. Products containing complex carbohydrates can be divided into groups:
- Legumes. They feed well, but are not deposited in fat. Lentils, beans, peas - these products can be eaten without restrictions in any type of heat treatment.
- Dairy. They are based on, but there is also lactose - a carbohydrate. The most useful dairy products can be called fat-free cottage cheese and yogurt.
- Greenery. It is rich in fiber and pectins, as well as vitamins, trace elements and acids. Make salads with fresh herbs daily, this will have a positive effect on the figure and overall well-being.
- Kashi. The best solution is whole grains. Often women are interested in rice - a simple or complex carbohydrate? It all depends on the type of cereal. White rice is a fast sugar, and it also contains a lot of gluten. Its brown counterpart takes much longer to break down in the body, so it brings more benefits.
- Vegetables and fruits. Tomatoes, zucchini, sweet peppers, raspberries, bananas - vegetables or fruits should be on the menu every day, the main thing is to combine them correctly with other ingredients, namely protein foods.
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If you want to look good, feel great and radiate vivacity and energy, eat complex carbohydrates, a list of products and a table will help in compiling a daily menu for those who are losing weight.
