For vigorous activity, the human body must receive a daily norm of energy. Without this, he will not be able to perform even the simplest tasks, and this guarantees health problems and a deterioration in overall well-being. Carbohydrates are the suppliers of the same energy, indispensable for the normal operation of all systems.

Why are carbohydrates needed? What threatens their excess and lack, what are they like, what applies to carbohydrates and what products contain them? All these questions will be discussed in the article.

Consuming at least the minimum daily intake of carbohydrates is important primarily because these substances are the main energy source of the body. This is their primary, but far from their only function. In addition to providing energy, carbohydrates perform the following tasks:

• Participate in the formation of natural immunity and the fight against infectious diseases
• They are an integral part of cell membranes
• They take part in the work of the digestive tract, contribute to the timely removal of toxins from the body
• They play an important role in the synthesis of nucleic acids, fats, in particular cholesterol, and other organic compounds.
• Used in the food and medical industry

It is impossible to neglect carbohydrate-containing food, especially for people whose lifestyle requires constant movement and high energy expenditure. In the case of a carbohydrate deficiency in the human body, disturbances will inevitably occur and unpleasant symptoms will appear, namely:

• Chronic fatigue, apathy. Not getting enough energy from incoming carbohydrates, the body begins to replenish its reserves with the help of other compounds - proteins and lipids. This is a costly process, so even with a normal rhythm of life, a person will feel tired. Attention and concentration fall, memory problems arise.
• weight instability. With a lack of carbohydrates, the weight will initially decrease due to water loss, but not for long. When the level of sugar in the blood rises, the hormone insulin will take over, responsible for everything else for the accumulation of lipid reserves in the body. Thus, the extra pounds will come back again.
• Prostration. The reason, again, is the lack of energy. A person experiencing a carbohydrate deficiency will be constantly tired, no matter how much time he spends on sleep and rest.
• Headaches. This happens due to a lack of sugar in the blood. When the body has used up all its reserves of glucose, fats will go into action, and this process is often accompanied by weakness and dizziness.
• Chair problems. With a lack of fiber, the work of the gastrointestinal tract is disrupted, constipation and abdominal pain occur.

But you should not exceed the norm too much - it is not always safe. Due to an excess of carbohydrates, there may be:

• Hyperactivity
• Problems with concentration
• Trembling in the body

All these symptoms are caused by excess sugar. In addition, in case of immoderate consumption of carbohydrates, a person will experience rapid weight gain - insulin, which fights excess incoming glucose, will convert it into fat.

The need for carbohydrates

The average daily rate of carbohydrates depends on many factors - the lifestyle of a person, his age, weight, external conditions. The best option is considered to be 300-450g per day. A person of working age needs to consume about 50g of simple carbohydrates and 300-400g of complex carbohydrates daily.

Children need carbohydrates the most. A growing body requires more energy, so it is important to ensure that these substances are sufficient in the child's diet.

The minimum level of daily carbohydrate intake is 100g. In case of non-compliance with this rule, serious problems begin in the work of the body.

What are

Carbohydrates are divided into two categories, namely simple and complex.

1. Simple carbohydrates. They are classified as monosaccharides and disaccharides; this group includes the well-known sucrose and fructose. The structure of simple carbohydrates is simple, which is why they got their name. They are quickly broken down in the body and instantly enter the bloodstream, saturating it with energy. Simple carbohydrates include:

• sucrose . Beet sugar, which is capable of hydrolyzing into fructose and glucose under the influence of an acid or an enzyme. Sucrose is present in the composition of all plants, especially a lot of it is found in sugar cane and beets. Its most familiar and affordable source is ordinary sugar.
• Fructose. Fruit sugar, in free form, is found in some fruits and fruits, bee honey. Fructose is involved in the process of metabolism and carbohydrate synthesis.
• Glucose. Grape sugar is essential for supplying living cells with energy. Glucose is often used in the confectionery industry, found in ripe fruits, berries, grape juice.
• Maltose . Malt sugar breaks down to form two glucose molecules. It is easily absorbed by the body, in large quantities it can be found in germinated grains.

1. Complex carbohydrates. They consist of monosaccharides and have a more complex structure than simple carbohydrates. Once in the body, they are broken down and absorbed more slowly, so the level of glucose in the blood rises gradually. Complex carbohydrates support the tone of the body and normalize the work of the digestive tract, and also give a feeling of satiety for a long time. Among them are:

• Starch. Formed in plants and has a low calorie content. It stimulates the body's metabolic processes, controls blood sugar levels, and has a positive effect on immunity. Especially it in some cereals and potatoes.
• Cellulose. It is a coarse fiber found in vegetables, fruits, and legumes. It improves bowel function, but is poorly absorbed and almost completely excreted from the body.
• Glycogen. It is a reserve carbohydrate of animals and humans. Saturates the blood with glucose, necessary for building muscles. A lot of starch is found in mushrooms, yeast and sweet corn.
• Pectins. They help the body get rid of poisons and toxic substances, bind and remove excess cholesterol formed in the liver. They are found in large quantities in apples; they are practically not digested by the intestines.

How are they digested?

In the process of oxidation, carbohydrates are broken down and converted to glucose. Sugar is released into the blood, and its amount depends on the volume and quality of the carbohydrate-containing food eaten. The simpler the carbohydrate, the more sugar will enter the body during its breakdown.

Elevated sugar content provokes the production of the hormone insulin. It distributes energy between cells, and its excess is stored by the body in the liver. After eating carbohydrates, the sugar level will drop and return to normal within a few hours.

According to the degree of digestibility, carbohydrates are divided into three groups:

• Fast digestible
• Slowly digestible
• Indigestible

Vegetable carbohydrates can also be divided into categories:

• Digestible
• indigestible

The latter include starch, cellulose and pectins. Only starch supplies energy, the action of pectins and cellulose is aimed at removing toxins from the body.

What are the best carbohydrates to eat?

It is important to know which foods are protein and fat and which are carbohydrates so that foods with the right ingredients make up your diet and provide a healthy diet.

Both complex and simple carbohydrates are important in their own way. Simple representatives are recommended when you need to quickly restore strength after heavy physical exertion - for example, training. Instant release of sugar into the blood will give the body the energy it needs. Foods rich in monosaccharides and disaccharides, such as honey or chocolate, are best suited.

Complex carbohydrates are suitable if the work takes a long period of time. They will be absorbed more slowly and will give a feeling of satiety for several hours.

When losing weight, it will be better to limit yourself to complex carbohydrates only - a lot of sugar in the body will prevent you from getting rid of excess weight. And it is worth remembering that simple carbohydrates in large quantities are dangerous and can harm the body.

Foods containing carbohydrates

This macronutrient is found in a wide variety of foods. But not all of them are equally useful, so it is important to be able to classify foods rich in carbohydrates in order to eat right. Complex carbohydrates in the diet should be six to seven times more than simple ones.

Simple carbohydrates contain:

• Confectionery
• Alcoholic drinks
• Sweet carbonated and non-carbonated drinks
• Sugar
• Chocolate
• Jams, preserves
• Glucose syrups
• Bakery products
• Sweet canned food
• Dried fruits
• Almost any fast food
• Ice cream
• compotes
• compotes
• Pumpkin
• Sugar beet
• Muesli
• Almost all kinds of fruits
• Almost all types of berries

Complex carbohydrate foods are.

To accurately compose a menu, you need to know the substances that we use with food. Including simple carbohydrates, the list of which will help in the selection of healthy food. It is also worth familiarizing yourself with the principle of action of these substances.

Description of simple carbohydrates

What are simple carbohydrates?

The term "simple carbohydrates" is popular. Often, instead of it, the definition of "fast carbohydrates" is put. These concepts are equivalent. This group of substances includes the following carbohydrates: sucrose, glucose, fructose. It is known that in many cases their use provokes an excessive increase in body weight.

How does glucose work?

The role of glucose is to regulate normal carbohydrate metabolism in the body. Also, its activity allows the brain to work normally, receiving enough energy. Eat foods high in glucose in a reasonable amount. These include: pumpkin, grapes, watermelon, cherry, raspberry, sweet cherry, and other products.

Fructose carbohydrate

Fructose can be considered a common fruit carbohydrate. It is recommended for people with diabetes. This substance can gently increase blood sugar. The sweetness of the taste of this carbohydrate is much more pronounced than that of sugar. It is believed that by introducing fructose into food, an overall reduction in the content of harmful carbohydrates in the diet is achieved.

Harmful sucrose

In the composition of the carbohydrate, called the word "sucrose", there are no nutrients. Immediately after its entry into the body, immediate splitting occurs within the stomach and intestines. The resulting substances are transported to certain areas for the formation of adipose tissue. When referring to the class of simple carbohydrates, sugar is often referred to. So many foods contain simple carbohydrates, the list would be very long if you try to name all the possible options. We indicate the most common and saturated of them. These are useful products, but a certain percentage of sucrose is included in their composition. This is the whole range of confectionery products, natural honey, sweetened drinks, jam, ice cream. In a number of vegetables and fruits, there are also products that contain sucrose. These include: beet, tangerine, peach, carrot, plum, melon.

What spoils the figure?

Dishes cooked with granulated sugar have the worst effect on the figure. Vivid examples of such food are: sweets, rolls, cookies, cake. The general negative opinion of nutritionists about simple carbohydrates has been formed due to the special behavior of the substances from these products. After entering the stomach, they are split into components. The bulk of the obtained substances is represented by sugar. It is absorbed into the blood and provokes the production of a significant amount of insulin. This fact causes an active increase in adipose tissue. It is noteworthy that the feeling of hunger with such a meal comes after a short period of time.

Fast carbohydrates in the diet

Features of fast carbohydrates

A characteristic feature of simple carbohydrates, often represented by disaccharides, monosaccharides, is rapid absorption. This is because they are based on fructose, glucose. We eat them with sweet pastries, individual vegetables or even milk. These substances cannot have different behavior due to their simplified structure. It is especially harmful to get a large amount of fast carbohydrates against the background of an immobilized lifestyle. The rapid processing of food eaten under the condition of low mobility causes a rise in blood sugar. When this indicator falls, you can feel severe hunger. At this time, unclaimed carbohydrates are transformed into fat. But with all this, it is necessary to note the opposite feature. We feel constant tiredness and even drowsiness from a lack of carbohydrates.

Simple carbohydrates: to eat or not?

In any case, their use should be kept within reasonable minimum limits. In order to successfully restrict yourself in certain products, you need to properly understand their danger. Easily digestible carbohydrates, when consumed in large quantities, push us to gain excess weight. This mass is then very difficult to remove, and in some cases it cannot be reduced. Foods that are heavily saturated with fast carbohydrates cause a real addiction. Therefore, it is difficult to refuse them completely or use a strictly limited amount. Under the condition of a reasonable approach to nutrition, it is necessary to calculate the use of simple carbohydrates. The menu can be varied with many other useful products, such as delicious berries, healing herbal teas, various fruits, freshly squeezed juices, and healthy cereals. All this also needs to be eaten and drunk in reasonable portions.

Let's list the products, which include fast carbohydrates. Next to each name, we indicate the percentage of sugars.

The list below shows fruits, berries, vegetables, in which a significant proportion of the monosaccharide is found. In other words, they contain pure glucose.

• Carrot and plum - 2.5% each
• Pumpkin and white cabbage - 2.6% each
• Grapes - 7.8%
• Watermelon - 2.4%
• Cherries and sweet cherries - 5.5% each
• Strawberry - 2.7%
• Raspberry - 3.9%

Fructose is found in our food, and in different products its concentration varies significantly.

• Beets - 0.1%
• White cabbage - 1.6%
• Sweet cherry and cherry - 4.5% each
• Pear - 5.2%
• Melon - 2.0%
• Natural honey - 3.7%
• Strawberry - 2.4%
• Blackcurrant berry - 4.2%
• Grapes - 7.7%
• Raspberry - 3.9%
• Apple - 5.5%
• Watermelon - 4.3

Lactose is included in the foods listed below.

• Cow's milk - 4.7%
• Quality yogurt - 3%
• Natural curd - not less than 1.8%; no more than 2.8%
• Kefir (depending on fat content) - 3.8% -5.1%
• Natural sour cream - not less than 2.6; no more than 3.1%

Some of the plant foods contain a high percentage of sucrose.

• Plum - 4.8%
• Melon - 5.9%
• Mandarin - 4.5%
• Peach - 6%
• Beets - 8.6%
• Carrot - 3.5
• In general, vegetables, except for those mentioned - 0.4% -0.7%
• Sugar - 99.5%

Carb free

Of course, there are foods that do not contain carbohydrates at all. This is a protein food, such as vegetable oil, any meat, animal by-products, fish, seafood, black caviar, red caviar, unsweetened coffee or tea drinks.

It is better to focus on complex carbohydrates in nutrition. They saturate for a long time, establish the best digestion. And at the same time we get an impressive energy reserve. In order not to excessively consume simple carbohydrates, a list of them, along with the calorie content, must be constantly kept in front of your eyes. When compiling a diet, it is worth considering all types of vital substances and trying to use them in an acceptable amount.

Complex carbohydrates found in plant foods are an essential part of a balanced diet due to their higher vitamin and micronutrient content than other nutrients.

The main role of carbohydrates is to provide the body with energy for the normal functioning of all life processes. Among the secondary, but no less important, functions are:

• protective - the formation of certain types of immune cells, as well as mucopolysaccharides that protect the mucous membranes of the respiratory tract from the penetration of bacteria, is impossible without a sufficient intake of complex carbohydrates;
• plastic - carbohydrates are part of cell membranes, a number of enzymes, participate in the construction of nucleotides and nucleic acids necessary for the release of energy in cells and the construction of cartilage tissue;
• prebiotic - some types of complex carbohydrates (for example, fiber) do not break down, but play a significant role in regulating the functioning of the small and large intestines, the formation of chyme and are a breeding ground for beneficial bacteria in the intestines;
• osmotic - carbohydrates are involved in the regulation of osmotic pressure, which ensures the normal flow of blood plasma in the vessels;
• strategic - with the intake of carbohydrates, part of the energy is stored in the body in the form of glycogen and body fat for further use.

Varieties of carbohydrates

All carbohydrates are made up of glucose, the smallest structural unit that can be converted into energy. Depending on the structure of glucose, two main groups of carbohydrates are distinguished:

• Simple (fast) carbohydrates consist of molecules that do not require additional breakdown, therefore they are quickly absorbed and lead to a sharp increase in blood glucose levels. Since the body is not able to immediately use all the energy received, an excessive amount of simple carbohydrates leads to a number of negative health consequences.
• Complex carbohydrates (slow) are high-molecular compounds (starch, fiber, pectin), the absorption of glucose from which occurs gradually, which ensures a uniform supply of energy for a long time without a sharp increase in blood sugar levels.

There are several ways in which glucose is distributed and used in the body:

• first of all, glucose from food is used to meet current energy needs (physical activity, brain function, digestion, cell renewal processes);
• excess glucose is converted into glycogen (energy reserve of the body), which is stored in the liver and muscles in the amount of 200-300 grams;
• after replenishment of glycogen stores, excess sugar from the blood plasma is converted into fatty acids and leads to the accumulation of fat.

Benefits of complex carbohydrates

Complex carbohydrates not only replenish the energy costs of the body, but also normalize the functioning of the digestive tract, as they have the following beneficial properties:

• starch in the composition of complex carbohydrates provides a uniform supply of energy and a long feeling of satiety, as it is absorbed in the small intestine, contributes to a slow increase in blood sugar over 2-3 hours and does not cause insulin surges and increased pancreas function;
• fiber is not broken down in the body, but ensures the normal functioning of the intestines, enhances the secretion of intestinal enzymes and bile secretion, and promotes the excretion of cholesterol from the body;
• pectin acids protect the mucous membrane of the digestive tract from mechanical and chemical irritation with food, and also glue and remove pathogenic, putrefactive microflora and toxins.

Products with complex carbohydrates (table)

The main sources of complex carbohydrates in the daily diet are cereals, legumes, vegetables and fruits, the consumption of which should be 55-60% of the total daily diet.

Complex carbohydrates for weight loss

Fast and effective weight loss is based on the principles of proper nutrition, which consists in a balanced intake of proteins, fats and complex carbohydrates, in the exclusion of foods with simple carbohydrates, and in ensuring a calorie deficit of 10-15% of the daily requirement.

When forming a diet for weight loss, which can be used for a long time, the following rules must be considered:

• calculate and strictly adhere to the norm of carbohydrates (4 grams per kilogram of the desired weight);
• include in the menu slow carbohydrates in the form of vegetables and cereals, which will make it possible to provide the body with fiber and pectin acids;
• eat more fresh vegetables;
• limit the amount of starchy vegetables (potatoes, zucchini) and fruits in the diet;
• take food 4 times a day;
• drink enough water.

There are diets based on the use of one or more foods with complex carbohydrates in the absence of other nutrients, for example:

• Buckwheat - a seven-day diet using buckwheat porridge cooked in water without salt. The menu can include 2-3 apples of sour varieties.
• Diet "6 cereals" - diet food lasting one week. For six days, you need to use one of the types of cereals (wheat, millet, oatmeal, rice, barley, pearl barley), and on the seventh day, choose either one of the proposed cereals, or a mixture of all varieties (2 tablespoons each). The last meal on the diet should be no later than 18.00.
• Barley weight loss - the diet is limited to pearl barley boiled in water without salt for 5 or 7 days.
• Diet on potatoes - for 3 days you should eat 1 kilogram of baked potatoes (4-5 meals) with dill or parsley, but without salt and oil. It is allowed to drink black or green tea without sugar.
• Beets and carrots - the basis of the diet on this diet are raw, baked and boiled root vegetables in unlimited quantities. You can cook vegetables with a pinch of salt and olive oil. For a greater feeling of satiety after breakfast, it is allowed to eat 3 walnuts.
• Pectin diet - based on the use of apples, parsley and green onions with the additional addition of various cereals (rice, buckwheat) and vegetables (cabbage, cucumbers, peppers) for 5 days.

When following any of these carbohydrate diets, calorie content should be controlled, since with an excess of calories, weight increases due to the conversion of energy into subcutaneous fat.

For type 2 diabetes

An important part of the treatment of type 2 diabetes is the use of dietary nutrition, with the complete exclusion of foods with fast carbohydrates, and the restriction of the amount of complex carbohydrates, taking into account the glycemic index.

The glycemic index (GI) is a measure of the increase in blood sugar after eating foods containing carbohydrates. There are high, medium and low GI. Complex carbohydrates have a low glycemic index (below 50 units), including vegetables, fruits with a small amount of natural sugar and whole grains.

The glycemic index can change when food is cooked. For example, the GI of raw carrots is 35, and after boiling it increases to 85. Also, after heat treatment, the GI of potatoes, zucchini, cauliflower and beets increases.

The rate of slow carbohydrates in diabetes is regulated by individual blood sugar levels (measured 2 hours after eating). Moderate consumption of carbohydrates ensures the normal functioning of the pancreas, weight loss and the absence of complications in type 2 diabetes.

For gaining muscle mass

A balanced muscle-building diet should be formulated with foods high in protein, healthy fats, and complex carbohydrates to build and maintain muscle mass that:

• provide the body with energy for strength training;
• replenish glycogen stores after training;
• promote the production of growth hormone after exercise, which further stimulates muscle growth;
• ensure the safety of muscles (if there is a sufficient amount of slow carbohydrates in the diet, muscle proteins are not used as an energy source).

So that nutrients are not deposited in fat, but contribute to muscle growth, it is necessary to consume complex carbohydrates in the amount of 7-9 grams per 1 kilogram of body weight per day, distributing the daily rate as follows:

• in the morning in the form of breakfast, due to which the glycogen stores consumed by the body during the night are replenished;
• after exercise to replenish energy.

Many are sure that all carbohydrates are bad for the figure, today we will try to dispel this myth and, finally, find out which carbohydrates are harmful and which are simply necessary for the normal functioning of our organs. These are the main nutrient for humans; normally, we should receive at least 50% of carbohydrates from the total amount of kilocalories consumed.

It is carbohydrates that are responsible for the level of sugar in the blood, the performance of brain cells depends on them, thanks to them our muscle mass grows, and proteins and fats are much easier to digest. Let's clarify right away - they are divided into complex and simple, everything depends on the speed with which this class of organic compounds is broken down and converted into glucose - the main source of our energy.

Simple connections include:

• disaccharides - lactose, sucrose, maltose;
• monosaccharides - fructose, galactose, glucose and organic acids.

Complex polysaccharides include: glycogen, it is found in animal products, starch, lignins, cellulose, pectin substances are polysaccharides of plant origin. What is the difference between these two types? Complex organic compounds are absorbed much more slowly by the intestines without causing a sharp jump in blood sugar.

Their nutritional value is quite high, and the sugar content is minimal. Whereas simple carbohydrates, getting into the body, immediately turn into sugar. Thus, eating simple glycides, you get empty calories and zero energy value. The only advantage of fast compounds is energy, vitamins and sugar, but its excess is quickly converted into unwanted fat.

But the excessive consumption of complex carbohydrates is also unsafe for our body, their excess causes fermentation in the intestines and the accumulation of fat mass. How to be? First of all, do not overload yourself with useless and harmful carbohydrates, and, of course, exercise to burn excess calories and fat.

• confectionery;
• fruit juices;
• white and brown rice;
• white and grain bread, rye bread;
• baked potatoes and mashed potatoes;
• non-alcoholic and alcoholic products;
• sweets (sweets, chocolate, marmalade, honey, jam, jam, ice cream, corn sticks, wheat crackers);
• fruits high in sugars (overripe bananas, pineapples, watermelons, grapes, melons, dates);
• vegetables (pumpkin, parsnips, turnips, boiled carrots).

Due to the fact that all fast carbohydrates are instantly absorbed into the blood, there is a sharp increase in sugar levels, so refined compounds are considered bad (harmful) carbohydrates. But this does not mean that they should be completely abandoned, except for sugars, they contain a large number of useful trace elements and vitamins. The main thing is to use them before intense physical activity or before a walk, then all the glucose will simply “burn out”.

Now you know where they are present and what are complex or long connections that are simple in themselves:

• legumes (soybeans, lentils, chickpeas);
• durum millet pasta;
• fruits (apples, cherries, peaches, dried apricots, plums, oranges, grapefruits);
• vegetables (zucchini, peppers, spinach, avocados, mushrooms, leeks, cabbage, tomatoes).

Due to the slow breakdown of carbohydrates, there is no sharp increase in sugar, and a person does not feel hungry for a long time.

How to make simple carbohydrates more useful and less harmful?

To do this, you need to use fast organic compounds with or after protein foods (fish, poultry, meat, eggs). Proteins remain in the stomach for some time for final digestion, as a result, simple carbohydrates are also delayed with them.

Conclusion: absorption slows down, and simple carbohydrates turn into complex ones, which means they become useful.

Carbohydrates are the main source of energy for humans. Their deficiency leads to rapid fatigue, deterioration of well-being, loss of strength. However, many people use simple carbohydrates to quickly fill up, which are 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. What foods contain complex carbohydrates, let's see.

What are complex carbohydrates?

The building blocks of the human body are carbohydrates. They feed the nervous system, brain and vital organs with energy, maintaining normal levels of glycogen. 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 use them correctly to dose.

When should you eat indigestible foods? Reception of fast carbohydrates is useful when there is a large energy expenditure, for example, after a strength training session. For weight gain, it is also recommended to eat foods with a high glycemic index. In all other cases, nutritionists recommend introducing carbohydrates of a complex compound into the diet, which are better absorbed by the body, providing a feeling of satiety for a long time.

Types of complex carbohydrates

Slow carbohydrates do not accumulate in the fat layer, do not cause insulin surges and are poorly soluble in water, so the body retains them for a long time. They are broken down (hydrolyzed) into simple carbohydrates, so the time for their assimilation by the body is long. Slow carbohydrates have different glycemic index and different nutritional value. What are complex carbohydrates? Let's consider each type separately.

1. Starch. Low-calorie substance with a 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 satiety for a long time. Starch is an excellent prophylactic against oncology, normalizing metabolism, regulating sugar levels, and increasing immunity. The highest concentration of starch is found in the following products: brown (brown) rice, buckwheat, oatmeal, pasta, rye bread, potatoes, lentils, soybeans, peas.
2. Glycogen. This type of slow carbohydrate is a chain of glucose molecules. When, for any reason, its level begins to fall, glycogen helps maintain normal levels. In addition, 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.
3. Cellulose. It is a vegetable 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 subjected to heat treatment or mechanical stonecrop. When using 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 the ballast and toxic substances of the lower intestine, formed during the digestion of food. Small fibers optimize the activity of the stomach, spleen, pancreas, improving the quality of food digestion. Fiber foods: nuts (almonds, peanuts, hazelnuts), whole grains (unprocessed), greens and fresh vegetables, fruit with seeds (pomegranate, kiwi, apples, grapes), legumes.
4. Pectins. They play the role of adsorbents. Pectin fibers turn into a colloidal mass of a viscous consistency after dissolving in water. They draw in carcinogens, toxins, heavy metals. Pectins normalize the work of the gastrointestinal tract, free the intestines from toxins. These are adhesive substances that are formed from the residues of galacturonic acid. Being a structural element, pectins are present in root crops, algae, some vegetables and fruits: blackcurrant, carrots, cranberries, beets, cabbage, gooseberries, cherries, cucumbers, potatoes, eggplants, watermelons, melons and others.

Where are complex carbohydrates found - a list of products

The basics of proper nutrition involve the use of complex carbohydrates for breakfast and lunch, as they are better absorbed in the first half of the day. If you need to lose weight, eat more fiber, which is not absorbed at all, therefore does not turn into fat, but quickly saturates. 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

It is the most important element of a healthy diet. Almost all vegetables and fruits contain complex compounds, but in order to retain the maximum amount of useful 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, pectin substances. The list of fruits and vegetables rich in complex carbohydrates in their composition: tomatoes, green beans, zucchini, sweet peppers, cabbage, raspberries, pomegranates, cherries.

Kashi

Prepared with whole grain cereals, cereals should definitely become part of the daily diet. The best for good nutrition will be oats, bulgur, wheat, buckwheat. It is better to refuse white rice and semolina because of the high calorie content and the minimum fiber content. Derivatives from whole grain classic cereals are not suitable for a healthy diet: oatmeal or buckwheat flakes, muesli.

Greenery

Nutritionists recommend including vegetable salads with fresh herbs in the menu every day. It enriches the body with essential essential oils, minerals, acids, vitamins. Greenery normalizes the functioning of the excretory system, activates the secretion of the digestive glands. The most useful greens with a high content of complex carbohydrates include: leaf lettuce, spinach, lettuce.

Milk products

All dairy products are almost entirely composed of simple carbohydrates, because they contain lactose. But you should not completely abandon dairy foods, because some of its types contain slow carbohydrates. These include: natural yogurt, low-fat kefir, fat-free cottage cheese. Dairy products also contain many vitamins, a large amount of phosphorus and calcium, without which the normal functioning of the body is impossible.

The drinks

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, pineapple juice. In addition to them, freshly squeezed fresh juices provide powerful immunity support, especially during cold seasons.

Legumes and grains

Complex carbohydrates are found in whole grains and legumes. A source of long-term energy is barley and oat flakes, pasta made from whole grains, wholemeal bread. If you need to get a large amount of fiber, replace with whole grains. As for legumes, to maintain the desired carbohydrate balance during a diet or fast, eat more peas, lentils, chickpeas, and beans.

Table of content of complex carbohydrates in food

To maintain a normal state of health of a person, the daily intake of carbohydrates should be 4-5 grams per kilogram of weight. For people involved in professional sports or hard physical labor, it is advisable to consume up to 8 grams of carbohydrates per kilogram of body weight daily. We suggest that you find out in the table of complex carbohydrates their content in different foods in order to calculate how much you need to consume them per day.

Complex carbohydrates for weight loss

Nutritionists, calculating an individual diet, always proceed from the correct ratio of BJU (proteins, fats, carbohydrates). Unfortunately, many people during weight loss generally refuse to consume carbohydrates, not knowing what they are for. This is wrong, because the absence 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 the normal functioning of the intestines, as fiber improves peristalsis and nourishes beneficial microflora. These are essential components of sports nutrition, because they contribute to a set of muscle mass. What are these products? Include hard pasta, lentils, oatmeal in weight loss recipes.

The list of products needed for energy during drying of the body also contains prunes, dried apricots, eggs, fish, and meat. The list of breakfast dishes should include hard-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.