- this is the enemy of the slender figure number one. But carbohydrates are different: fast is really not a place in the diet, but it is better not to give up slow ones. Complex carbohydrates for weight loss are a vital component for the health of the body, when optimized, you can successfully fight excess weight. It is about them that we today will tell you on the portal "Lose Weight Without Problems".
Slow or healthy are biologically fair synonyms for complex carbohydrates or polysaccharides. The complex molecular formula of glucose becomes a real test for the body, which has to spend a lot of time and effort on its breakdown. What does it give us? An instantaneous release of sugar into the blood is not observed, as is usually the case after eating fast carbohydrates, and a person does not feel hunger for a long time. With the right approach to eating slow carbs, you can handle any diet and lose weight in spite of everyone!
The benefits of complex carbohydrates for the body
Complex carbohydrates perform several important tasks in our body:
- They are a source of energy. A low-carb diet causes brain cells to starve, resulting in decreased mental performance and concentration. In addition to brain cells, muscles also suffer from a lack of energy. Unsurprisingly, people looking to lose weight on a carb-free diet take three or even four days to recover from a workout. If they added at least a portion of porridge to their daily diet, it would be much easier to play sports.
- Promote the acceleration of metabolic processes. Cutting back on carbohydrates dramatically increases the production of hormones such as cortisol and prolactin, and thyroid on the contrary, it will decrease its activity. Such a hormonal shift threatens the appearance of fatigue, swelling and bad mood. And most importantly, the weight will rise. A couple of servings of complex carbohydrates, such as boiled potatoes, would make it easier to lose weight.
- They normalize digestion. Foods high in fiber are also sources of polysaccharides. With them, the body will not suffer from constipation, and vitamins will be absorbed more easily and without loss.
- They help to quickly satisfy hunger and maintain a feeling of fullness for a long time. If the diet is long-term, then the satiety factor is an important component of healthy weight loss. It is difficult for the body to hold out for a long time on proteins and vitamins alone. But if you add a couple of spoons of boiled brown rice to a piece of fish with vegetables for lunch, then you can push back the feeling of hunger for another couple of hours.
We have found that complex carbohydrates are beneficial for weight loss and, when properly dosed, can optimize the body's energy reserves, which is very important for people involved in sports and wanting to lose weight.
Foods are sources of complex carbohydrates
Foods that are high in polysaccharides do not taste sweet and have a low glycemic index (GI). This concept is related to the ability of different foods to raise blood sugar levels. In addition, slow-type carbohydrates (starch, glycogen, fiber, and pectins) are poorly soluble in water and are not stored as fat in orgasm. Present in different food groups, they differ in calorie content and in the nature of the effect on the body.
To make it easier to navigate among the whole variety of polysaccharides, nutritionists have developed special tables where complex carbohydrates are combined into a weight loss list.
The portal site offers to familiarize yourself with the list of products where complex carbohydrates are synthesized in more detail:
- Vegetables: tomatoes, cucumbers, potatoes, all types of cabbage (except sea), green beans, zucchini, sweet and bell peppers, beets, carrots, pumpkin, celery, onion and leeks.
- Fruits: citrus fruits, pomegranates, apples, pears, quince, plums, peaches.
- Berries: cherries, black currants, gooseberries, blackberries, olives.
- Whole-grain porridge with low calorie content and maximum fiber content: oatmeal, pearl barley, barley, buckwheat, wheat, as well as brown rice. But it is better to refuse white rice, semolina, all sorts of cereals - you will not be able to lose weight with them.
- Fresh herbs: lettuce, lettuce, and spinach.
- Dairy and fermented milk products: yogurt without sugar and additives, kefir and cottage cheese with zero fat content. Everything else is rich in fast carbohydrates.
- Juices: tomato, carrot, orange, apple and pineapple. It turns out that not only solid food contains polysaccharides - they are also present in fresh juices.
- Legumes and grains: green peas, lentils, beans, chickpeas, durum wheat pasta, rye or coarse bread, bran crispbread.
- Nuts, seeds and dried fruits: dried apricots, figs, prunes, dried apples and pears, any nuts, pumpkin and sunflower seeds. Care is needed here: a few dried fruits or a small handful of seeds will be enough.
Milk, any vegetable oils, animal fat, meat and fish cannot boast of complex carbohydrates.
To make it easier for you to determine the daily dosage, we offer you a visual aid.
Complex Carbs: Food List & Weight Loss Chart
To maintain normal performance throughout the working day, a person needs to normally consume at least 4-5 g of carbohydrates per 1 kg of his weight. If you are trying to lose weight and do a cardio load, for example, go to aerobics every other day, then you can reduce your norm to 3 g. weekends, you can reduce consumption to 3 g.
We take into account the glycemic index
Complex carbohydrates for weight loss are only beneficial if you factor in your GI values when planning your diet. The lower this number, the healthier product in terms of the content of complex compounds in it.
Immediately, we note that all products with a GI index of more than 65 can seriously harm your figure, so we present to your attention the tabular values of only those that are below this figure.
Complex Carbs: A List of Low GI Weight Loss Foods
Finally, let's talk about the compatibility of slow carbohydrates with other types nutrients... They do not like being near fat sources, so it is better to eat carbohydrate foods separately from them. Proteins and polysaccharides are combined, unless the latter are fruits or berries. And vegetable oil is allowed to be used as a dressing or porridge.
In order for your food to be truly balanced and complete, you must include in your daily menu. slow carbohydrates from different product groups. Their high nutritional value will reduce the amount of daily intake, which will undoubtedly affect the condition of your figure.
From athletes and adherents healthy eating you can often hear the following phrase: - this is evil, and slow carbohydrates are good. But is everything really so simple? The question requires detailed study. In this article, we will look at the transformation process of slow carbohydrates and their effect on the body of a professional crossfit athlete and representatives of other sports.
General information
Complex carbohydrates - what are they and how do they affect the body? If you are familiar with, then you know that the body is traditionally used to drawing all its energy from carbohydrates. He breaks down all of them without a trace and releases the resulting sugar into the blood. But the body can hide any excess of energy in the fat depot. Slow carbs are a way to prevent excess fat accumulation. By virtue of their structure, they are extremely slowly converted into pure sugar, and, therefore, energy enters the blood in dosed amounts.
What does this mean in practice:
- The body manages to spend almost all the energy it receives from slow carbohydrates, therefore, it does not need to convert it into fat.
- If an excess of caloric intake is observed, then with slow carbohydrates it is more likely to have time to break down into, bypassing the stage of release of triglycerides and alkaloids.
- Complete absence of stress on the liver.
The remarkable properties of complex carbohydrates have made them a traditional source of excess calories in the diet. However, this does not mean that if you replace sweets with porridge, you will begin to lose weight. No, it's just that you will be full much longer, which means that you will eat somewhat less often and less.
Product groups
When considering which foods contain complex carbohydrates, keep in mind the fact that slow carbohydrates can turn into fast carbohydrates during the process of chewing or cooking. Wheat is the simplest example.
- Raw wheat - rich in fiber - the benchmark for slow carbohydrates.
- Refined wheat - devoid of fiber, slightly higher.
- Wheat porridge is still considered a slow carbohydrate, although its GI is well above the standard.
- Coarse flour is already considered a fast carbohydrate, although this factor is leveled by a high fiber content.
- Wholemeal baked goods are considered a healthy dietary meal, although in fact they are fast carbohydrates.
- Fine flour is a very fast carbohydrate.
- Fine flour baked goods are highly discouraged due to their extremely high glycemic index.
Raw food is extremely low and is considered a slow carbohydrate. At the same time, baked goods made from wheat, which were simply finely ground, are practically devoid of starch compounds. Instead, under the influence of mechanical and thermal factors, all carbohydrates are converted from slow to classic monosaccharides.
Group 1: cereals
It is one of the slowest sources of carbohydrates. In the process of digestion, carbohydrates from cereals turn into sugar for a long time, due to which they nourish the body throughout the day. That is why, to maintain strength, even on diets, it is recommended to use cereals.
Group 2: starchy foods
First of all, these are potatoes and corn. This is a faster group of carbohydrates, however, the process of converting starch into a monosaccharide is associated with additional fermentation of products - the missing enzymes are produced for a relatively long time, so they can still be called slow.
Group 3: fiber-rich vegetables
Even if these are foods with sugar content, fiber almost completely compensates for this deficiency. Fiber cannot be absorbed by our body and binds sugar molecules together. The body first needs to separate the monosaccharide from the fiber, which takes a lot of energy and time.
Below is a table of slow carbohydrate foods.
This table is not just pure carbohydrate foods. Many protein foods contain fiber or substances that break down into simple sugars during digestion.
In addition, in the table you will find foods whose threshold is well above 70. However, they are still considered to be foods with a low glycemic index. The fact is that some of the foods contain fructose instead of glucose, so the process of their digestion takes place without the participation of insulin. Another reason why foods are included in the table is the glycemic load, which is considered an integral part of slow carbs. This parameter is the primary coefficient for determining the GI. And in fact, to determine the real index, it must be multiplied by a coefficient, dividing by 100%.
| Product | ||
| Apple juice (sugar free) | 51 | 10 |
| Black yeast bread | 75 | 12 |
| Whole wheat bread | 75 | 25 |
| 51 | 32 | |
| Sushi | 55 | 45 |
| Spaghetti | 55 | 10 |
| Sorbent | 75 | 40 |
| Orange juice | 75 | 32 |
| Sweet Canned Corn | 57 | 47 |
| (boiled or stewed) | 75 | 10 |
| Fresh pineapple | 77 | 12 |
| Basmati rice | 51 | 25 |
| Rye bread | 75 | 32 |
| Wheat flour | 78 | 45 |
| Sprouted wheat grains | 73 | 10 |
| Industrial mayonnaise | 71 | 40 |
| Pizza on thin wheat dough with tomatoes and cheese | 71 | 32 |
| Shortbread | 55 | 47 |
| Papaya fresh | 58 | 10 |
| Wheat flour pancakes | 73 | 12 |
| Oatmeal | 71 | 25 |
| Muesli with sugar | 75 | 32 |
| Ice cream (with added sugar) | 71 | 45 |
| Marmalade | 75 | 10 |
| Mango | 51 | 40 |
| Pasta with cheese | 75 | 32 |
| Lychee | 51 | 47 |
| Lasagna | 71 | 10 |
| Brown brown rice | 51 | 12 |
| Canned pineapple | 75 | 25 |
| Canned Peaches | 55 | 32 |
| Canned vegetables | 75 | 45 |
| Cranberry Juice (Sugar Free) | 51 | 10 |
| Maple syrup | 75 | 40 |
| 51 | 32 | |
| Ketchup | 55 | 47 |
| Chestnut | 71 | 10 |
| Jacket boiled potatoes | 75 | 12 |
| Cocoa powder (with added sugar) | 71 | 25 |
| Raisin | 75 | 32 |
| Melon | 71 | 45 |
| Long grain rice | 71 | 10 |
| Jam | 75 | 40 |
| Mustard | 55 | 32 |
| Grape Juice (Sugar Free) | 55 | 47 |
| Instant Oatmeal | 77 | 10 |
| 55 | 12 | |
| Sweet potato (sweet potato) | 75 | 25 |
| Banana | 71 | 32 |
| Arabic pita | 57 | 45 |
| Sugar Free Pineapple Juice | 51 | 10 |
The effect of carbohydrates on the body
Yes, complex carbohydrates are not suitable for closing the carbohydrate window. The thing is that, due to the low rate of cleavage, they do not have time to cover and the body begins optimization processes, which is fraught with additional muscle destruction. However, this can be used to your advantage.
- First, slow carbohydrates help you stay full longer. This is important in cases where a person sits down on, which is characterized by not only restricting calories, but reducing the amount.
- Second, slow carbohydrates maintain a positive energy balance throughout the night.
Therefore, it is important to load up on slow carbohydrates along with at night. This will avoid optimization processes.
And most importantly, slow carbohydrates are not stressful for the body, since they do not create energy surges, which are characterized by further depletion without maintaining an appropriate energy level with nutrition from the outside.
To summarize
And yet, are slow carbs really the ideal source of energy and protection from all ills? Yes and no. Slow carbs are not a panacea for all their benefits. An excess of calories remains an excess of calories, and it does not matter where you get it - from a sweet cake or from healthy buckwheat porridge.
The main danger is that slow carbohydrates form a full fat cell, which is much more difficult to break down than fast carbohydrates that are not fully alkaloid bound. This means that the fat accumulated on buckwheat porridge will be much more difficult to drive off, since not only a calorie deficit will be required, but also a special aerobic exercise. That is why all CrossFit athletes do not look at the sources of carbohydrates, but monitor their amount.
Complex carbohydrates are those substances from which the body draws energy. There are many diets based on carbohydrate regulation. Let's talk about the products that contain them.
Foods containing complex carbohydrates: a list
Carbohydrates are organic substances made up of oxygen, hydrogen and carbon. They are needed for the human body to receive energy for a full-fledged existence, increase the level of immunity and are needed for the brain to function.
Allocate simple carbohydrates and those that are called complex. The former quickly saturate the body, increasing the blood sugar content. They are valuable for the health of the body, but they are advised to consume these carbohydrates at the beginning of the day. Then it is easier for the body to regulate the amount of sugar, and it will not create fat deposits.
Complex carbohydrates are processed by the human body for a long time and supply it with important useful substances and energy for a long time.
There are several types of such carbohydrates:
- Starch.
A substance produced by all plants. Once in the human body, it becomes glucose, which supplies the body with energy.
Sources of starch are potatoes, brown rice, as well as oatmeal and buckwheat, rye bread, and legumes such as peas, lentils, and soybeans.
- Cellulose.
It is a dietary fiber that does not dissolve during the digestive process. At the same time, they have the ability to regulate blood cholesterol levels, improve the intestinal microflora and remove toxins from the body.
Fiber is found in the form of pulp or husk and skin. It is rich in legumes, cabbage, mushrooms and seeds.
- Glycogen, or so-called animal starch.
His body receives glucose from the residues and uses it as a reserve supply of energy.
Glycogen is found in watermelons, raisins, dried apricots, figs, irga.
- Pectin.
Soluble dietary fiber that can lower blood sugar and cholesterol levels.
They are rich in seaweed, berries (currants, cherries, raspberries), fruits like peaches, apples, pears, plums and apricots, as well as vegetables like beets and eggplant.
Complex carbohydrates contain:
- Many vegetables and some fruits.
Cabbage, green beans, bell peppers, tomatoes, pomelo, zucchini, pomegranate, raspberries, cherries and lemon contain enough of them to nourish the body.
- Porridge.
Many cereals, with the exception of semolina, are sources of these carbohydrates. Porridge made from buckwheat, wheat, bulgur and oats will provide the body with complex carbohydrates.
- Greens.
Priceless stores of complex carbohydrates are spinach, lettuce, various types of salad.
- Legumes.
Chickpeas, lentils and peas with beans also contain the necessary substances.
- Fruit juices.
Juices from tomatoes, pineapple, oranges, carrots and apples, prepared correctly, without preservatives, dyes and sweeteners, will provide the necessary supply of complex carbohydrates.
Complex carbohydrates: foods that are not bad for your figure
Carbohydrates in foods come in many different types and types. Therefore, it is important to have information in which type of food contains healthy carbohydrates.
The list of foods that, firstly, contain complex carbohydrates, and secondly, healthy for the figure, looks like this:
- Flakes.
Oatmeal fibers provide vitality and vitality for a long time. Therefore, the product is recommended to be consumed in the morning by those who take care of their figure.
In addition, cereals are great with fruits and berries, which also contain similar carbohydrates.
- Vegetables.
Seasonal vegetables contain both complex carbohydrates and a whole vitamin and mineral complex necessary for the body.
The leaders among the vegetables recommended by nutritionists are zucchini and celery. The first contains a lot of vitamins and dietary fiber. They are able to reduce cholesterol levels. Celery, on the other hand, is rich in both fiber and minerals, which improves the digestion process.
- Fruits and berries that are low in sugar.
Fruits improve the body's metabolic processes thanks to fiber, pectins and other beneficial substances.
Apples, grapefruit, watermelon, strawberries and cranberries are the indispensable diet of a weight-watcher.
- Nuts and seeds.
Carbohydrates in food, when used correctly, will provide energy for a long time, strengthen the immune system and keep the figure slim.
Complex carbohydrates are good for absorbing in the morning, they help to process proteins and fats and are a source of glucose - "fuel" for our brain. These are carbohydrates - an indispensable part of the diet of a healthy person and growing children's organisms.
But even such products, ideal from the point of view of usefulness, can seriously harm your body - it hurts to hit your figure with saggy barrels and clothes cracking at the seams. Therefore, today we will talk about carbohydrates, the importance of their role in our life and when their role is sometimes exaggerated.
All existing carbohydrates are usually divided into two groups:
- Slow (complex, polysaccharide) - that's what they are just useful. They defeat hunger, fill with physical strength and emotional calmness;
- Fast (simple, monosaccharide, disaccharide) - rolls, chocolate cakes, white bread, biscuits and other flour and sweet hazards that burn out in our body so quickly and stupidly that, being not really processed, are immediately sent to our fat reserves.
Today I will dwell on slow carbohydrates in detail. So,
What is the principle of action of the "right" carbohydrates?
Carbohydrates are the main source of energy human body any age. In the stomach, carbohydrates are broken down into glucose. Glucose from the intestine enters the cells of muscles, tissues, and most importantly - the brain. All this is necessary to meet the energy needs of the body. Excess glucose is stored in a "reserve" - in liver cells and in muscles in the form of glycogen. But there is one literally fat "BUT". If the carbohydrates stored in the reserve are not burned on time, then they automatically lead to weight gain.
A detailed video about carbohydrates, how they are, what they contain and much more:
What is the fundamental difference between slow and fast carbohydrates?
Simple carbohydrates are converted too quickly into energy and satisfy only short-term energy needs, while the glucose they contain triggers a "burst" in blood sugar and is instantly converted to fat. Simple carbohydrates are fructose, glucose, sucrose and maltose.
Complex carbohydrates are digested much longer, providing a long-term release of energy to muscles, brain and cells of internal organs. Complex carbohydrate foods are high in vitamins and fiber, which helps us to always be slim, fit and healthy. Complex carbohydrates are pectin, fiber, glycogen and starch.
What foods are also sources of complex carbohydrates?
- All legumes except soy;
- Cereals, except semolina and white rice (instead of white, brown, unprocessed rice is preferable);
- Corn;
- Whole wheat pasta;
- Whole grain whole grain bread with bran;
- Fruits - kiwi, grapefruit, apples, pears, oranges, avocados and peaches;
- Berries (raspberries and cherries);
- Dried fruits;
- Vegetables (any types of cabbage, tomatoes, zucchini, bell peppers, onions, leeks, green beans);
- Greens (lettuce, parsley, dill, green onions, spinach);
- Mushrooms.
List of foods containing slow carbohydrate table
Foods with a low glycemic index (suitable for any meal)
| Dried apricots | 35 | Amaranth | 35 |
| Anona | 35 | Montignac sugar-free chocolate bar) | 35 |
| Smooth peach, nectarine (fresh fruit) | 35 | Cassoulet (French dish) | 35 |
| Root celery (raw) | 35 | Quince (fresh fruit) | 35 |
| Creamy ice cream (on fructose) | 35 | Falafel (from chickpea) | 35 |
| Figs, fruits of Opuntia (fresh fruit) | 35 | Chickpea flour | 35 |
| Adzuki beans | 35 | Pomegranate (fresh fruit) | 35 |
| White beans, cannelini | 35 | Borlotti beans | 35 |
| Red beans | 35 | Black beans | 35 |
| Yeast | 35 | Tomato juice | 35 |
| Flax-seed | 35 | Brewer's yeast | 35 |
| Sesame, poppy | 35 | Wild corn | 35 |
| Mustard | 35 | Orange (fresh fruit) | 35 |
| Sprouted grain bread | 35 | Peach (fresh fruit) | 35 |
| Chickpeas (canned) | 35 | Green peas (fresh) | 35 |
| Apple (fresh fruit) | 35 | Apple (compote, stew) | 35 |
| Plum (fresh fruit) | 35 | Dried apples | 35 |
| Quinoa | 35 | Sugar-Free Peeled Almond Pasta | 35 |
| Sugar-free tomato sauce | 35 | Wild rice | 35 |
| Sunflower seeds | 35 | Dried tomatoes | 35 |
| Wasa Bread (24% Fiber) | 35 | Durum wheat vermicelli | 35 |
| Yogurt (natural) | 35 | Soy yogurt (flavored) | 35 |
| Apricot (fresh fruit) | 30 | Whole grain bread Montignac | 34 |
| Beets (raw) | 30 | Garlic | 30 |
| Curd ** (natural) | 30 | Carrots (raw) | 30 |
| Green beans, green beans | 30 | Passion fruit | 30 |
| Oat milk (raw) | 30 | Soy milk | 30 |
| Powdered milk ** | 30 | Almond milk | 30 |
| Brown lentils | 30 | Milk ** (any fat content) | 30 |
| Mandarins, clementines | 30 | Lentils yellow | 30 |
| Turnip (raw) | 30 | Fruit jelly (sugar free) | 30 |
| Pear (fresh fruit) | 30 | Grapefruit (fresh fruit) | 30 |
| Goat, oat root | 30 | Chickpea | 30 |
| Soy vermicelli | 30 | Tomatoes | 30 |
| Goji berries | 25 | Blueberry | 25 |
| Black chocolate (> 70% cocoa) | 25 | Cherry | 25 |
| Beans flaskole | 25 | Soy flour | 25 |
| Raspberries | 25 | Strawberry | 25 |
| Red currants | 25 | Pumpkin seeds | 25 |
| Mungo beans (soybeans) | 25 | Gooseberry | 25 |
| Green lentils | 25 | Hummus | 25 |
| Barley | 25 | Blackberry | 25 |
| Chopped peanuts (no sugar) | 25 | Peas Dry | 25 |
| Almond Pasta (Sugar Free) | 25 | Hazelnuts (hazelnuts), chopped into a paste | 25 |
| Eggplant | 20 | Artichoke | 20 |
| Acerola | 20 | Cocoa powder (sugar free) | 20 |
| Lemon | 20 | Black chocolate (> 85% cocoa) | 20 |
| Palm pulp (heart) | 20 | Sugar-free jam Montignac | 20 |
| Almond flour | 20 | Hazelnut flour | 20 |
| Lemon juice | 20 | Fructose Montignac | 20 |
| Ratatouille | 20 | Bamboo sprouts | 20 |
| Raw foods (soy meat, etc.) | 20 | Soy sauce | 20 |
| Agave syrup | 15 | Soy yogurt (natural) | 20 |
| Asparagus | 15 | Almond | 15 |
| Broccoli | 15 | Chard, beetroot | 15 |
| Celery stalks | 15 | Peanut | 15 |
| Champignons, mushrooms | 15 | Grain sprouts (soybeans, wheat) | 15 |
| Sauerkraut | 15 | Cauliflower | 15 |
| Brussels sprouts | 15 | Cabbage | 15 |
| Gherkins, pickled cucumbers | 15 | Cucumber | 15 |
| Shallot | 15 | Zucchini, zucchini | 15 |
| Spinach | 15 | Endive | 15 |
| Ginger | 15 | Fennel | 15 |
| Black currant | 15 | Germ of cereals | 15 |
| Lupine | 15 | Green peas | 15 |
| Walnuts | 15 | Hazelnuts | 15 |
| Onion | 15 | Cashew | 15 |
| Sorrel | 15 | Olives | 15 |
| Physalis | 15 | Pesto | 15 |
| Pimento | 15 | Pine nuts | 15 |
| Leek | 15 | Pistachios | 15 |
| Bell pepper | 15 | Chicory vegetable | 15 |
| Radish | 15 | Carob powder | 15 |
| Green salad (different types) | 15 | Rhubarb | 15 |
| Bran (wheat, oat ..) | 15 | Soy | 15 |
| Tofu (soy) | 15 | Tempeh (fermented soy product) | 15 |
| Pasta Montignac | 10 | Avocado | 10 |
| Lobster, crabs, lobster | 5 | Spaghetti Montignac | 10 |
| Vinegar | 5 | Spices | 5 |
What glycemic index?
It is an indicator of the rate at which saccharides are broken down. The glycemic index of slow carbohydrate foods is low. This is why they slowly raise blood sugar levels. Products with a low glycemic index do not begin to be absorbed immediately as they enter our mouth, but are slowly absorbed through the intestinal wall. Thus, there is no sharp jump in carbohydrates in the blood. As a result, insulin is at a normal level, mood is normal, and there is no fat.
How and in what quantity to consume carbohydrates?
Carbohydrates are the staple of the diet, starting with breakfast. The ideal option is oatmeal with fruits and dried fruits.
Carbohydrates are also eaten in the form of side dishes - cereals and potatoes (just do not overuse fats, or even then do not take up a healthy diet!)
Carbohydrate dieters eat mostly cereals WITHOUT added oil and salt (but honey, fruits and nuts are allowed, within reasonable limits, of course). At the same time, portions are not limited (saturation still comes quickly). Before each meal, it is advisable to drink a glass of water for 15-20 minutes.
A carbohydrate diet is useful no more than once every six months and no longer than 10-15 days. In the process, you need to eat vitamins - do not forget, the body also has its own needs, which, despite the diet, must be satisfied daily. These are vitamins, minerals and trace elements that are not always found in foods loaded with slow carbohydrates.
Withdrawal from such a diet should take place slowly, with the gradual addition of foods contrary to the carbohydrate diet.
And the last thing ...
Slow carbs for weight gain
Naturally, we are talking about athletes whose nutrition and body weight are strictly interrelated. Their goal is to gain muscle mass.
Everyone knows that for strong muscles and beautiful relief muscles, athletes first of all need protein. But about the protein in more detail another time. What are carbohydrates useful for?
The athlete's diet should contain 90% of slow carbohydrates. They break down slowly, give a lot of energy and are not deposited in fat. Mandatory products for those who want to gain muscle mass with regular sports are potatoes, vegetables, pasta (from coarse grains), cereals, nuts.
Together with fats and proteins, carbohydrates are required by the body for its normal functioning. It is carbohydrates that saturate the brain, nervous system and other organs with the necessary energy, regulate glycogen levels. Carbohydrates are simple and complex. In order to maintain the vital functions of the body, it is necessary to dose them correctly and eat complex carbohydrates - this is an important element in the exchange of energy; in case of a shortage, a person exposes internal organs and muscles to destruction. What products are available complex carbohydrates - a list of foods will be presented and a table to assist in addressing the question asked.
What are complex carbohydrates - a chain of three or more molecules of a simple carbohydrate, in another way they are called - polysaccharides. But most often they are called - "slow", "useful", "long" and other designations of this kind. Complex carbohydrates differ from simple ones in the duration of decay - it goes so slowly that it does not quickly increase blood glucose levels and, as a result, does not lead to a sharp release of insulin. To fully absorb them, the body needs to expend more energy, so the feeling of fullness lasts a long time.
Polysaccharides exist in several forms:
- Starch. This product is low in calories, but with a high energy value... It quickly saturates the body, with the result that the feeling of fullness lasts for hours, so it is included in all diets. It has many useful properties: stimulates metabolism, controls blood sugar levels, boosts immunity and protects against cancer. Foods that contain a huge amount of starch: potatoes, soybeans, brown rice, peas, buckwheat, lentils and oatmeal.
- Glycogen. It is a polysaccharide composed of many glucose molecules. It is indispensable in the body because it controls sugar levels. For athletes, polysaccharide is needed to restore muscle mass. Glycogen aids in protein production. It is quickly consumed by ordinary people - 3 hours after a meal, and by athletes after training within 30 minutes. For the normal functioning of the muscles, it is necessary to constantly replenish the reserves of the presented polysaccharide. Regular products contain it in small quantities and cannot compensate for the deficiency of the substance. The richest are liver and fish.
- Pectins. Almost two centuries ago, a polysaccharide was discovered in fruit juice... Their benefits for the body are undeniable, pectins can absorb harmful elements and toxins that enter the body with food. By doing this, they contribute to the preservation of youth. In appearance, it is a thick, glue-like mass. In cooking, pectins are used as a thickener, stabilizer and gelling agent. Most of them are found in apples and oranges. It is also found in other fruits: cherries, apricots, plums, pears, quince and dates.
- Cellulose- this polysaccharide is present in most plant products... It is not processed in the stomach, enzymes cannot digest it. But the intestinal microflora copes with it perfectly. From this, the work of the digestive tract is normalized, harmful cholesterol is removed from the body. Fiber saturates the body well and makes the digestive organ feel full. Fiber is found in many foods, but most of all in bran, mushrooms, carrots, broccoli, beets, cabbage, and so on.
Cellulose can also be attributed to fiber. This is a slow carbohydrate polysaccharide, does not carry an energy load, but is necessary for the formation of the necessary microflora in the intestine. Stimulates the production of vitamin B.
Expert opinion
Smirnov Victor Petrovich
Nutritionist, Samara
All slow polysaccharides and their representatives are indeed "long-range artillery" and lead to long-term saturation of the body. Of these, the table contains not only exogenous, but also endogenous carbohydrates, which are practically not found in products, they cannot be found on sale in their pure form. This animal starch is glycogen. After a meal, it is formed in our liver, which gets glucose under the influence of insulin. In glycogen, sugar is stored as condensed glucose residues. Glycogen in our body is the first "accumulator" of energy and, gradually decomposing again into glucose under the influence of the counterinsular hormone glucagon, ensures its concentration in the blood plasma. It is on the first and even on the second day of complete starvation that all adequate carbohydrate intake, including for the work of the brain and myocardium, is provided due to the slow decay of glycogen. And only on the third or fourth day during fasting, an acidotic crisis begins, when the body begins to look for other ways of metabolism, activating lipolysis, or the breakdown of fats. The rest of the slow carbohydrates are also essential, especially pectins and fiber. Fiber differs from all carbohydrates in that it is, at first glance, a ballast substance: it is not nutritious, since it is not absorbed by the body. But it is fiber that binds various exotoxins, radionuclides, prevents dysbacteriosis, stimulates peristalsis and is very useful in the fight against atonic constipation.
What are sugars in the body for?
Carbohydrates are required by the body in order to maintain energy. It produces approximately 60% of its energy from mono- and polysaccharides. The rest is fats and proteins.
Please note: It should be noted that fast carbohydrates immediately return the lost energy, but they themselves are quickly consumed and then the body signals the supplement. Then polysaccharides come into work, they supply the body with fuel slowly, but for a long time. Especially the body needs heavy carbohydrates for those who do not like to sit in one place.
To feel energized and not hungry, the carbohydrate ratio should be as follows:
- polysaccharides - 70%;
- monosaccharides - 25%;
- fiber - 5% of the total required carbohydrates.
How slow carbs help you lose weight
How to tell fast from slow carbs? It is necessary to taste the product - all monosaccharides are sweet. Such food must be excluded from the diet if you want to lose weight, and limit it as much as possible to maintain a slim figure. Polysaccharides do not have a pronounced taste of sweetness, glucose does not rise sharply from them, and the body slowly processes them into simple carbohydrates. Heavy carbohydrates are essential for weight loss, they kill appetite for a long time and supply energy without interruption. Products with complex carbohydrates are very useful because they have vitamins and minerals. In addition to the fact that they help get rid of obesity, strengthen hair and nails, improve the skin.
This is important: Slow carbohydrates should be eaten in the morning, and the rest of the time it is better to eat protein food... And don't forget about the glycemic index. A large indicator indicates that this product is quickly converted into glucose. It will not benefit weight loss, but it can be harmful. It is especially important to take this indicator into account for patients diabetes mellitus.
Food ingredients with complex carbohydrates often have a high GI. One of the deceiving potatoes is considered, despite the high starch content. Eating it, it is impossible to lose weight, therefore nutritionists prohibit its use with dietary nutrition. To lose weight, you need to eat foods with complex carbohydrates, but that have a low GI.
Polysaccharide Food Table
In order to know exactly and navigate well in foods with slow carbohydrates and GI values, the following table has been developed:
| Glycemic index | Grocery list |
| 10 | Avocado |
| 15 | Agave syrup, broccoli and Brussels sprouts, some types of nuts, zucchini, white cabbage, onions, beets, cucumbers, bran, greens, lettuce, bell peppers, black currants, peas, champignons |
| 20 | Eggplant, lemon, soy sauce, dark chocolate |
| 25 | Cherries, blackberries, strawberries, gooseberries, raspberries, red currants, pumpkin seeds, blueberries, lentils |
| 30 | Apricot, grapefruit, pear, tangerines, sugar-free marmalade, milk, carrots, tomatoes, raw beets, green beans |
| 35 | Orange, durum wheat pasta, peaches and nectarines, pomegranate, figs, yogurt, poppy seeds, dried apricots, sunflower seeds, wild rice, celery, plums, tomato juice, beans, apples |
Not all ingredients with a high glycemic index are shown in the table. There are some fruits and vegetables over which there is a lot of controversy. These are persimmons, strawberries and other berries, fruits and vegetables. Before using it, it is still important to find out the indicator so as not to provoke an increase in blood sugar levels. For people with diabetes, this negatively affects the general well-being and the state of blood vessels. For those who simply strive to maintain a slim figure, the presence of polysaccharides is contraindicated - an increase in sugar levels also provokes the formation of fat cells.
Products containing polysaccharides
There are foods that contain only simple sugars or complex ones. How to prepare them so that they bring the maximum benefit to the body? What foods contain complex carbohydrates, and how to cook them correctly for proper nutrition, the following table is suggested.
| Products | Group description |
| Vegetables and greens | Most of them are found in vegetables and herbs. The richest of them: tomatoes, bell peppers, zucchini, leeks, celery, cabbage, spinach, lettuce. These vegetables contain practically no calories, especially if they are eaten fresh. Vegetables are good for steaming or making smoothies with them. They need to be cooked until half cooked, while some of the useful elements pass into the broth. High temperatures and prolonged cooking will reduce the health benefits of vegetables. |
| Berries and fruits | This group of products contains both hard-to-digest carbohydrates and simple ones. The GI indicator is important here. They must be eaten raw. The most ideal are: kiwi, apples, figs, cherries, peaches and pomegranates. Some of them, bananas, watermelons, mangoes and pineapples, are very healthy, but they have a large GI. Canned food in its own juice from these products does not lose good quality. Of dried fruits, dried apricots are considered the most useful. Freshly squeezed juice without added sugar is useful. |
| Dairy products | This group does not contain complex carbohydrates, they only contain disaccharides. In addition to sugars, milk contains a lot of phosphorus and calcium, vitamins. These products can be eaten daily, but not zealous. |
| Porridge | All whole grain cereals are of great benefit to the body. These include oatmeal, bulgur, buckwheat, wheat and brown rice. It is not recommended to eat semolina and muesli. It is better to cook cereals like this: steamed with boiling water or kefir. Buckwheat or oats filled with kefir cleanse the body of harmful elements. |
| Cereals and legumes | This group of products contains a lot of fiber and is very useful for losing weight. Recommended food from this group: bread and pasta made from coarse flour or whole grain, barley or oatmeal. Fiber stimulates intestinal motility, removes toxins and dampens hunger. A group of legumes regulates carbohydrate levels and saturates the body with proteins. The best products: peas, chickpeas, lentils, boiled beans. |
| Beverages | Freshly squeezed juices from fruits, berries and vegetables always contain slow carbohydrates. There are a lot of them in tomato juice. In other drinks from plant materials, there are not too many polysaccharides, but, being on a weight loss diet, it is correct to drink a glass of juice for a snack than to eat a bun. |
When choosing products, you should take into account their calorie content. The more high-calorie ones, it is better to eat before lunch. With a sedentary lifestyle, it is required to limit foods with a high content of polysaccharides in the diet. Knowing which foods have complex carbohydrates and some types of polysaccharides, you can safely use them and not be afraid to get better. It is important to eat a balanced diet, then metabolic processes will not be disturbed, and the risk of gaining excess weight will not increase.