Reducing the amount of carbohydrates in your diet is one of the best ways to lose weight. Typically, this method helps to reduce and induces "automatic" weight loss. Moreover, proper control of the amount of carbohydrates eliminates the need to count calories in each portion of food eaten every day.

Why cut back on carbohydrates?

But the problem is, this diet doesn't really work. Even if people manage to stick to it, they get subtle results. A good alternative is to stick to a low-carb diet for a long time. This diet restricts the intake of sugar and starch (bread, pasta, etc.), and replaces them with protein and fats.

The benefits of a low-carb diet aren't just effective weight loss. Eating carbohydrates wisely lowers blood sugar, blood pressure and cholesterol levels.

How many carbohydrates you need to consume per day depends on age, gender, physique, level of physical activity, food culture and current state of digestion.

100-150 grams of carbohydrates per day

This is a fairly moderate consumption.

The body gets its energy from food. About half of the energy requirement is covered by foods containing carbohydrates. Losing weight requires a balance of calorie intake and expenditure.

Why does the body need carbohydrates

Carbohydrates burn faster than proteins and even more so fats. They support, are part of cells, participate in regulation, synthesis of nucleic acids that transmit hereditary information.

An adult's blood contains approximately 6 g of glucose. This reserve provides energy for 15 minutes.

Significant carbohydrate intake has been mistakenly associated with weight gain. In fact, foods containing carbohydrates do not cause overeating, nor do they normally increase fat stores. The body assimilates them faster than proteins and fats, and receives the necessary calories. Therefore, there is no need to oxidize all received fatty foods- it is their excess that forms deposits.

Some foods that contain carbohydrates are also high in fat. For example, in chocolate it is up to 45%, in confectionery cream - up to 55%. To lose weight or keep your weight at the same level, it is helpful to reduce your intake of fatty foods.

To lose weight, do not eat foods containing carbohydrates in the afternoon.

Slimming products table (list)

To lose weight, it is useful to consume no more than 50-60g of carbohydrate-containing foods per day.

To maintain weight at a stable level, it is permissible to include up to 200 g of these products in the daily diet.

An intake of over 300g of carbohydrates increases weight.

Table of carbohydrate-rich foods for weight loss

Products	Calorie content (kcal per 100g)	Carbohydrate content per 100g
Cereals
Rice	372	87,5
Cornflakes	368	85
Simple flour	350	80
Raw oats, nuts, dried fruits	368	65
White bread	233	50
Wholemeal bread	216	42,5
Boiled rice	123	30
Wheat bran	206	27,5
Boiled pasta	117	25
Confectionery
Cream cake	440	67,5
Shortbread cookies	504	65
Butter baked goods	527	55
Dry biscuit	301	55
Eclairs	376	37,5
Milk ice cream	167	25
Milk and dairy products
Fruit kefir	52	17,5
Whole milk powder without sugar	158	12,5
Kefir	52	5
Meat and meat products
Fried beef sausage	265	15
Fried pork sausage	318	12,5
Liver sausage	310	5
Fish and seafood
Fried shrimps	316	30
Oil fried cod	199	7,5
Flounder, fried in breadcrumbs	228	7,5
Oven-baked perch	196	5
Vegetables
Potatoes fried in vegetable oil	253	37,5
Raw green pepper	15	20
Boiled potatoes	80	17,5
Sweet corn kernels	76	15
Boiled beets	44	10
Boiled beans	48	7,5
Boiled carrots	19	5
Fruit
Dried raisins	246	65
Dried currant	243	62,5
Dried dates	248	62,5
Prunes	161	40
Fresh bananas	79	20
Grape	61	15
Cherry fresh	47	12,5
Fresh apples	37	10
Fresh peaches	37	10
Figs green fresh	41	10
Pears	41	10
Fresh apricots	28	7,5
Fresh oranges	35	7,5
Fresh tangerines	34	7,5
Sugar-free blackcurrant compote	24	5
Grapefruit fresh	22	5
Honey melons	21	5
Fresh raspberries	25	5
Fresh strawberries	26	5
Nuts
Chestnuts	170	37,5
Soft nut butter	623	12,5
Hazelnuts	380	7,5
Dried coconut	604	7,5
Roasted salted peanuts	570	7,5
Almond	565	5
Walnuts	525	5
Sugar and jam
White sugar	394	99,8
Honey	288	77,5
Jam	261	70
Marmalade	261	70
Candy
Lollipops	327	87,5
Iris	430	70
Milk chocolate	529	60
Soft drinks
Liquid chocolate	366	77,5
Cocoa powder	312	12,5
Coca Cola	39	10
Lemonade	21	5
Alcoholic drinks
Alcohol 70%	222	35
Vermouth dry	118	25
Red wine	68	20
Dry white wine	66	20
Beer	32	10
Sauces and marinades
Marinade sweet	134	35
Tomato ketchup	98	25
Mayonnaise	311	15
Soups
Chicken noodle soup	20	5

Harm from excess foods containing carbohydrates

Eating large amounts of carbohydrate food depletes the insulin apparatus, causes a lack of mineral salts, vitamins, malfunctions of internal organs, and disrupts the processing and assimilation of food.

The breakdown products of carbohydrates suppress the beneficial microflora. For example, yeast, which is used to make white bread, comes into conflict.

The harm of yeast dough products has long been noticed. For some peoples, bread is baked exclusively from unleavened dough, this rule is enshrined in the dogmas of faith.

Changed: 26.06.2019

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How many carbohydrates do you need per day to lose weight?

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Reducing the amount of carbohydrates in your diet is a great way to lose weight.

This tends to reduce appetite and "automatically" induce weight loss without the need for calorie counting.

This means you can eat your fill, feel satisfied, and lose weight.

Why Should You Eat a Low Carb Diet?

For several decades, health authorities have recommended eating a limited amount of calories and following low-fat diets.

The problem is that this diet doesn't really work. Even when people manage to stick to it, they don't see good results.

An alternative that has been available for a long time is a low carb diet. This diet restricts the intake of carbohydrates such as sugars and starches (bread, pasta, etc.) and replaces them with protein and fats.

Studies show that eating a carbohydrate-restricted diet reduces appetite and forces you to consume fewer calories, which leads to weight loss and helps you lose weight without much effort.

In studies comparing carbohydrate-restricted diets versus fat-restricting diets, researchers continue to aggressively restrict calories in carbohydrate-cutting groups to get comparable results, but a carbohydrate-restricted diet. constantly wins.

A low-carb diet also has benefits that go beyond simple weight loss. It lowers blood sugar, blood pressure, and triglyceride levels. Increases good cholesterol and reduces the amount of bad.

Reducing carbohydrates causes more weight loss and better health than calorie restriction and low-fat diets. This is largely a scientific fact.

How to find out your need for carbohydrates?

There is no clear definition of what constitutes "low carbohydrate" because "low" for one does not mean "low" for another.

The individuality of the optimal amount of carbohydrates depends on the age, sex, body structure, level of activity, personal preferences, nutritional culture and metabolism of a healthy person.

People who are physically active and have impressive muscle mass can consume more carbohydrates than people who are sedentary. This is especially true for those who work at high efficiency, doing anaerobic work such as lifting weights or running long distances.

Metabolic health is also a very important factor. When people get metabolic syndrome, they become obese and prone to type 2 diabetes.

People who fall into this category cannot consume the same amount of carbs as healthy people. Some scientists call these problems "carbohydrate intolerance."

Summary: The optimal carbohydrate range varies between individuals, depending on activity level, current metabolic health, and a host of other factors.

If you simply remove unhealthy carbohydrate sources from your diet, such as wheat (including whole grains) and refined sugars, then you are already on your way. healthy eating.

However, to fully enjoy the metabolic benefits of a low-carb diet, you must also limit other sources of carbohydrates.

Although there is no scientific document that explains how carbohydrate intake is appropriate for an individual, I have personally developed these principles that can be effective.

100-150 grams per day

This is more than a "moderate" carbohydrate intake per day. It is suitable for people who are not overweight, are active and are just trying to stay healthy and control their weight.

It is possible to lose weight on this (and any) amount of carbohydrates you eat, however it may require you to count calories.

• All the vegetables you can find;
• Several pieces of fruit a day;
• Some healthy starches such as potatoes and sweet potatoes, as well as healthy grains such as rice and oats.

50-100 grams per day

This range is suitable for those who want to lose weight effortlessly while allowing some carbohydrates in their diet. This volume is suitable for people who are sensitive to carbohydrates.

Carbohydrates You Can Eat:

• Lots of vegetables
• Maybe 2-3 pieces of fruit a day
• The minimum amount of starchy carbohydrates

20-50 grams per day

It is here that the metabolic benefits begin to hit your feet. This is the ideal range for people who want metabolic contraindications, obesity, or diabetes.

When you eat less than 50 grams of carbohydrates per day, your body goes into ketosis, starting to supply energy to the brain from the so-called ketone bodies. This likely reduces appetite and leads to automatic weight loss.

Carbohydrates You Can Eat:

• Lots of low-carb vegetables
• Some berries;
• Get carbs from other foods like avocados, nuts, and seeds.

Keep in mind that a low-carb diet is not a carbohydrate-free diet. There are many low-carb vegetables ( full list). Personally, I haven't eaten as many vegetables as I have on a low-carb diet.

If you have a medical condition, talk to your doctor before making any changes to your diet.

Summary:

Good carbohydrates, bad carbohydrates

A low-carb diet not only helps you lose weight, it can also improve your own health.

For this reason, it should be based on natural foods and healthy sources of carbohydrates.

The so-called "low-carb junk foods" are poor choices.

If you want to improve your health, choose unprocessed, organic foods such as meat, fish, eggs, vegetables, nuts, healthy fats, and fatty dairy products.

Choose carbohydrate sources that include fiber. If you prefer a moderate carbohydrate intake, choose unrefined starch sources such as potatoes, sweet potatoes, oats, rice, and other gluten-free grains.

Adding sugar and wheat is always a bad option and should be avoided.

For more information on specific products, see this detailed low-carb meal plan and sample menu.

Summary: For people who are physically active and want to maintain their weight, 100-150 grams of carbohydrates per day is optimal. If you have metabolic problems, dropping to 50 grams per day is a good idea.

Become a fat burning monster

Low-carb diets significantly reduce blood levels of insulin, a hormone that transports glucose (from carbohydrates) into cells.

One of the functions of insulin is to store fat. Many experts believe that the reason low-carb diets work is because insulin levels are lowered.

Another function is the accumulation of sodium in the kidneys. This may be the reason why high carbohydrate diets can retain excess water in the body.

When you cut carbs, your insulin levels drop and your kidneys begin to excrete excess water.

This is common for all people on a low-carb diet, when you lose up to 4 kg in a few days, as a rule, you remove excess water from the body.

Research also shows that low-carb diets are especially effective in reducing abdominal fat (belly fat), which is one of the most dangerous in the body and is associated with various diseases.

If you are new to low-carb eating, you will need to go through adaptation phase until your body gets used to burning fat instead of carbs.

This is called the "low carb flu," and it usually clears up within a few days. After the initial phase is over, most people experience a burst of energy, without the "sleepy lapses" in the afternoon that are inherent in most diets.

Summary: It is normal for you to feel unwell during the first few days when you reduce your carbohydrate intake. However, most people do well after the initial adaptation phase.

Let's summarize

My favorite app for this is Cron-O-Meter. It is completely free and easy to manage.

Since fiber is not actually considered a carbohydrate, you can safely exclude it from the calculations. Instead, count your net carbs (net carbs = total carbs - fiber).

However, one of the big benefits of a low-carb diet is that it's ridiculously simple. You don't need to track nothing, If you do not want.

Just add protein, healthy fats, and vegetables to every meal. Add some nuts, seeds, and fatty dairy products. Choose unrefined foods. It couldn't be easier!

While there are many benefits, especially if you can afford to kick your sugar habit or lose weight to improve your health, many are unwilling to try eating this way, fearing that they will have to give up a lot of goodies. They wonder if low-carb foods can be fun.

Rest assured that by following a healthy, low-carb diet, you can still continue to enjoy a variety of great meals. Low-carb recipes include everything from multicooker-cooked chicken and vegetables to burgers. What about low-carb breakfasts or light travel snacks? These can be green smoothies or protein shakes, low-carb desserts made from foods like coconut or almond flour, 1-2 hard-boiled homemade eggs, or newer varieties of grass-fed beef jerky, for example.

While a low-carb diet may not be the magic bullet for long-term weight loss, it can help most people cut back on sugar and carbohydrate intake from a variety of sources. Even if you only plan to cut back on sugar and carbohydrates for a short period of time, perhaps to ease your sugar cravings or eat healthier foods without heavy processing, you can probably see improvements pretty quickly.

Avoiding foods such as breads, cereals, sweetened drinks, processed dairy products, and even whole grains or starchy vegetables from your diet will be an important change in your diet that will cause your body to produce less insulin. This will help tidy up your blood sugar balance, reduce addiction and fatigue, speed up weight loss, which means a clearer head (at least as you get used to the change) and even reduce your risk of heart disease and diabetes.

Replacing high-carb foods with low-carb foods such as non-starchy vegetables, healthy fats, and high-quality proteins will take these benefits to the next level: reduce hunger so you feel better and maybe even even out certain nutrient deficiencies.

It is worth understanding what carbohydrates are and how to avoid them. A "low-carb" diet will look different to different people. In the most general case, however, a low-carb diet means that you only get about 20-30 percent of your daily calories from carbohydrates - such as added sugars, cereals, fruits, or starchy vegetables. This is usually around 50-100 grams or less. In some cases, for example, if a person is on LCHF (low carbohydrate, high fat) or a ketogenic diet, which also belongs to low carbohydrates, they may consume even less carbohydrates, about 20-50 grams per day, in order to enter a state of ketosis (a condition in which fat is burned instead of glucose / carbohydrates for energy).

If your goal is to consume about 100 grams of net carbs per day, divide them between three main meals, each with 30-35 grams of net carbs. What are net carbs? This is the amount of carbohydrates obtained after subtracting the weight of fiber from the total amount of carbohydrates.

In other words, fiber does not count towards the total because it is not actually digested and does not affect blood sugar like glucose. For this reason, most people, even on a very low-carb diet, still try to consume fiber-rich foods such as non-starchy vegetables and sometimes nuts / seeds.

Even those on a very low-carb / ketogenic diet (with a daily amount of about 20-30 grams or less carbs) can still eat any non-starchy vegetables, as they are high in fiber, high in water and nutrients, are very filling, and contain very few calories.

What would a low-carb meal look like with 30-35 grams of net carbs?

One meal on a low-carb diet may include the following:

3 ounces (85 grams) protein (such as chicken breast), 2 cups of non-starchy vegetables such as broccoli and peppers, mixed green salad topped with 1 to 2 tablespoons of butter or sauce. All of this will have less than 35 grams of pure breeders. If you replace vegetables with starchy ones, say, beets or turnips, there would be more growers, but not much. For a meal to be considered moderate to high in carbohydrates, cereals, fruits, sweeteners like honey or potatoes would need to be added - that's 20-25 grams (or more) per serving.

• Lettuce leaves or something green and decorative, such as cabbage, on which are spread vegetables with chopped chicken, sprinkled with sesame seeds.
• Fajitas with any protein of your choice and many vegetables
• Chicken or salmon burgers
• Empanadas or quesadillas made from almond and coconut flour with beef from farm cows and cheese
• Cabbage based pizza
• And many more options like smoothies, casseroles and slow cooker dishes

Healthy and unhealthy low-carb foods

You may be wondering what is carbohydrate and what is not. Let's be clear: even if a food or dish is low in carbohydrates, that doesn't mean it's a healthy meal! In many cases, the quality of the carbs you eat is more important than the quantity. I recommend refraining from packaged low-carb foods, such as most store-bought protein bars or quick snacks, in order to avoid processed or synthetic ingredients in your diet. Yes, they will provide you with fat and protein, yes, they are low in carbohydrates, but globally, they are still harmful because they contain processed powdered proteins, refined oils and artificial sweeteners.

If you're thinking of what to take with you as a quick snack on the run, it's best to do something yourself. You can make low-carb snacks at home using ingredients like nuts, seeds, humus, coconut flour and coconut, protein powder (whey or bone broth), oatmeal and cocoa powder energy bytes, cabbage ovaries, and even these low-carb. " sweets "like cookies, muffins or donuts. And the fastest way is to make a low-carb protein shake.

If you intend to tidy up your diet and move on to new low-carb recipes, you also want to get rid of "diet" or "light" food, which contains non-fat artificial ingredients. To achieve a lower fat content in these foods, more flour or carbohydrates, thickeners, emulsifiers or artificial sweeteners are usually used. While they may not be as high in carbs or cane sugar, I would still avoid foods with trans fats or hydrogenated oils, because they are essentially fast food or long shelf life food.

50 Best Low Carb Foods

Listed below are dozens of low-carb foods that will fit perfectly into your diet:

Low carb vegetables

1. Broccoli
2. Cauliflower
3. Mushrooms
4. Pepper
5. Chard or collard greens
6. Asparagus
7. Spinach
8. Green beans
9. Arugula
10. Onions or leeks
11. Tomatoes
12. Brussels sprouts
13. Avocado
14. Cabbage
15. Carrots (moderate carbs)

Eggs and dairy products

1. Homemade eggs
2. Fatty unsweetened yogurt or kefir
3. Raw whole milk
4. Hard cheese, sour cream and heavy cream (all of which are low in carbohydrates, but I highly recommend making sure it is as natural and organic as possible, ideally from raw milk). Low-carb cheeses include blue, cheddar, goat cheese, feta, swiss, parmesan, and asiago.

Meat and seafood

All of the following are low carb foods. I recommend looking for wild-caught fish, as well as avoiding most shellfish like shrimp, as they often contain heavy metals like mercury. Organic beef and other fatty red meats can also be included in the diet, as can poultry and eggs. While some low-carb ketogenic diets include pork and processed meats like bacon, I don't recommend eating such unhealthy foods.

1. Salmon
2. Haddock
3. Trout
4. Halibut
5. Sardines
6. Anchovies
7. Mackerel
8. Tuna or cod (in moderation)

Nuts and seeds

1. Chia seeds
2. Flaxseed
3. Almond
4. Walnuts
5. Pumpkin, sesame or hemp seeds
6. Cashews and Brazil nuts (and almost all other nuts or seeds too)

Oils and fats (all do not contain carbohydrates)

1. Coconut, olive, hemp, flaxseed, walnut or avocado oil
2. Butter or ghee
3. Palm oil
4. Lard

Condiments, herbs and spices

1. Herbs such as turmeric, ginger, oregano, rosemary, basil, natural sea salt, pepper, etc.
2. Hot sauces
3. Apple cider vinegar and most other vinegars in small amounts (balsamic, white, red, etc.)
4. Cocoa powder (best raw and unsweetened)
5. Mustard (just avoid high sugar mustards like honey)
6. Soy sauce, tamari, or coconuts
7. Bone broth (drink alone or use in meals)

Carbohydrate drinks

1. Teas, including green, black, oolong, or white
2. Herbal teas (ginger, chamomile, honey plant, mint, tea, etc.)
3. Freshly squeezed vegetable juices or green smoothies

What about starchy vegetables, beans and fruits: can they be used in diet meals?

If you find it difficult to remember which vegetables are starchy and therefore high in carbohydrates, here are some simple signs:

• Most vegetables growing above the ground are considered “non-starchy,” and therefore lower in carbohydrates (eg cruciferous vegetables such as broccoli, leafy greens, peppers, Swiss chard, and kale). Some squash are also considered non-starchy, including spaghetti squash and zucchini.
  • Vegetables growing underground, also called "root vegetables", are usually richer in starch and carbohydrates (for example, potatoes, carrots, turnips, beets).
  • This is not an ironclad rule. For example, regular pumpkins grow above the ground and are high in carbohydrates, but these traits can be used as a starting point.

While most root vegetables and fruits are not generally considered “low carb,” many are still high in nutrients, low in sugar, and make a good addition to any diet. In fact, sifted, chopped or mashed vegetables and fruits can in many cases serve as substitutes for sweeteners or even cereals. Shredded cauliflower is a good example.

The same applies to legumes or legumes, for example, chickpeas can be made into flour or hummus, and then they make a great pasty side dish that goes well with many low-carb dishes. These foods are rich in antioxidants, provide you with the fiber you need, and make food sweeter, which can help you overcome sugar addiction without adding it separately. For this reason, I recommend including the following fruits and starchy vegetables in your diet:

• Berries - such as strawberries, blackberries, blueberries, or raspberries
• Cherry
• Cranberry
• Citrus
• Sweet or purple potatoes
• Swede
• Beet
• Celery
• Parsnip

Legumes and legumes - such as chickpeas, black beans, mung bean, adzuki, etc. are also not considered low-carb foods, but in moderation are healthy foods. If you decide to include legumes or grains in your diet, I recommend pre-soaking and sprouting them before cooking. This helps in the release of more protein, vitamins and minerals, and also makes them more easily digestible.

Low Carb Diet: An Overview of Benefits and How It Works

A plethora of studies show that a low-carb diet is beneficial for those who make consistent efforts. It's not always necessary to cut out all unprocessed, whole carbohydrate sources (such as the fruits and starchy vegetables mentioned above), but avoiding processed foods, sweeteners, and even cereals can help you:

• Faster weight loss and usually an easier process to maintain a healthy weight. Since glucose from carbohydrates is no longer available as an energy source, the body will use stored body fat instead of dietary fat and protein.
• More satiety from food, less hunger and dependence (especially from carbohydrate-rich foods and sweets).
• Normalization of blood sugar levels. This is due to better control over the surges in insulin and glucose. For a pre-diabetic or diabetic condition, this can be a deciding factor to prevent symptoms or complications.
• Neuroprotective effects, improved cognition, including reduced head fog or loss of energy, improved memory later in life, and relief of epilepsy symptoms.
• In some cases, an improvement in hormonal balance. This often results in better sleep, less fatigue, relief from pain or muscle weakness, and improved overall tone.
• Bone loss and the risk of osteoporosis are reduced.
• For athletes, this gives possible beneficial changes in weight and physique, as well as an increase in the relative values ​​of maximum oxygen uptake (VO2 max) and oxygen uptake at the lactate threshold (VO2 LT).
• In some cases, the risk of cardiovascular disease or metabolic syndrome is reduced by normalizing blood sugar and bad cholesterol levels.

Wondering what types of foods you should really avoid if you're on a low-carb diet? They're more stuff like sweeteners, flours, and thickeners, so avoiding them will help keep your carb intake low:

• If you want to eat really few carbs, avoid grains (including wheat, barley, oats, rice, and other whole grains). This also applies to all foods made with cereal flour such as bread, cakes, cookies, chips, cereals, muffins, pasta, etc.
• Sugar and foods containing artificial sweeteners or added sugars (honey, cane sugar, coconut sugar, etc.)
• Most store-bought fruits and fruit juices (with the exception of lime and lemon juice, they have a lot of added sugar)
• Most ready-made condiments, sauces, or batch mixes, which tend to contain sugar.
• Alcohol, soda, and other sweetened drinks.
• If you want to cut carbohydrates drastically (if you are, say, on a ketogenic diet), also avoid most dairy products such as yogurt, ricotta, or cottage cheese. Cheese that is high in fat and low in carbohydrates is often included in low carbohydrate diets, as they are very low in carbohydrates.

Remember that no matter how many carbs you plan to consume per day, it is helpful to purposefully aim to consume more. natural products and less processed.

It is best to experiment with an extremely low-carb diet for a certain period of time, but in the long term (focusing on how you are going to eat at all times) consider that you need to eat a variety of herbal products containing at least some amount of carbohydrates.

To maintain a long-term, healthy diet, you need to understand carefully how many carbohydrates per day, given a balanced diet, you can consume without risking weight gain or other health problems. This information about your personal biochemistry should be used in order to maintain a balanced diet - one that will contain healthy proteins and fats, as well as fresh vegetables, fruits and even starchy vegetables, legumes or grains, if they suit you.

Examples of low carb meals

Breakfast

Country style eggs

Nutritional information per serving:

• 151 calories
• 46.8 g protein
• 10.4 g fat
• 1.7 g sugar

Try making a hearty breakfast for breakfast: Mexican-style country eggs. This dish includes minced meat, eggs, peppers and spices, served on a tortilla with fresh tomatoes, avocado and cilantro. This low-carb meal will give your day a healthy, protein-rich head start so you can recharge and feel full until lunchtime.

Dinner

Chopped cauliflower

Nutritional Information Per Serving (1 1/3 cups):

• 108 calories
• 9 g protein
• 3 g fat
• 1 g sugar

Shredded cauliflower is a quick and healthy alternative to rice and is your new favorite for lunch. Chop cauliflower, place in a blender or food processor to create a crumbly mass. Add eggs for protein, ghee as a healthier substitute for butter, onions and garlic, and you have a simple, tasty, and dietary meal.

Dinner

Salmon with pecan and pesto

Nutritional information per serving:

• 140 calories
• 17 g protein
• 5 g fat
• 2 g sugar

To make this quick and simple dish it only takes 25 minutes. Rich in omega-3 fats and healthy protein, Salmon Pecan Pesto is an amazing dish you'll want to return to. To top it off, serve it with a leafy salad.

You can also watch, but it is more suitable for professional athletes before the competition.

Key takeaways on low-carb diets

• Low-carb diets can help you lose weight faster and potentially help with certain medical conditions such as sugar addiction, mental confusion, fatigue, and the risk of metabolic syndrome or diabetes.
• Low-carb foods include non-starchy vegetables (such as leafy greens or cruciferous vegetables), healthy fats such as coconut or olive oil, butter and hard cheeses, meats, seafood, and eggs. Moderate carbohydrate foods include nuts, seeds, legumes, legumes, and some starchy vegetables.
• Depending on your overall health and goals, it isn't always necessary to completely cut out healthy sources of carbohydrates such as fruits or starchy vegetables. In some cases, soaked grains and legumes (which are higher in carbohydrates) can be included in a balanced diet of predominantly low-carb foods.
• What can you cook with low carb foods? Recipes with them assume no added sugar, refined grains, or artificial sweeteners, such as protein shakes, smoothies, salads, slow cooker dishes, fajitas, burgers or meatballs, and much more.

Carbohydrates (saccharides) are organic compounds containing carbonyl and hydroxyl groups. They are the main source of energy for the body. For the first time, the name of the class of saccharides was introduced into scientific use by the Russian chemist K.G. Schmidt in 1844. The term "carbohydrates" (English - carbohydrate) comes from the phrase "carbon hydrates" and combines low molecular weight and high molecular weight substances. The latter, in turn, contain residues of simple sugars. By chemical structure, they are divided into simple (, disaccharides), containing one or two units of saccharides and complex (polysaccharides), consisting of three or more particles.

When the compound enters the body, the glucose level rises, which causes a surge of vivacity and strength. With a decrease in the concentration of sugar, a feeling of depression, lethargy, and a feeling of hunger comes.

Simple or fast carbohydrates have a pronounced sweet taste, are easily absorbed in the body, and are characterized by a high glycemic index. Such compounds dramatically increase the percentage of glucose in the blood. Complex or slow saccharides have a low GI and lead to a gradual increase in the amount of sugar in the body.

Compounds of this class make up 3% of the mass of animals, 80% of the dry weight of plants.

Carbohydrates are needed to nourish the brain, provide energy for all vital processes, metabolism of nutrients, and regulate the functions of the central nervous system. In addition, the human body uses saccharides as a building material for the production of nucleic acids, immunoglobulins, amino acids, and enzymes.

Monosaccharides

Organic compounds of this class are the fastest source of energy.

Types of monosaccharides

Glucose

It is the most common member of the simple carbohydrate class. Glucose is the main supplier of energy for the brain. The compound enters the body with fruits and berries, can be synthesized by the breakdown of starch, food disaccharides. The main functions of glucose: nutrition of working muscles, in particular, the heart, for the formation of glycogen stores in the liver tissue, maintenance of sugar within the normal range. At peak loads, it is used as a source of energy, released from amino acids and triglycerides. Foods rich in glucose: bananas, apples, peaches, grapes, persimmons, freshly squeezed fruit juices.

Fructose

It is easily digestible, the sweetest carbon, and has the same properties as glucose. After entering the bloodstream, fructose is absorbed more slowly in the intestines, but very quickly excreted from the bloodstream. Up to 80% of the substance is retained in the liver. Fructose, in relation to glucose, is easier to transform into glycogen, is more sweet, does not oversaturate the blood with sugar. The main sources of monosaccharide: honey, black currant, peaches, apples, pears, raspberries, watermelons.

Galactose

It is a breakdown product of lactose (the main carbohydrate in milk). The empirical formula of glucose, fructose, galactose is C6H12O6. The compound does not occur in free form.

Ribose

The monosaccharide is included in the structure of nucleic acids, and its derivative, deoxyribose, is included in the DNA molecule. Structural formula - C5H10O5. Ribose is involved in aerobic energy metabolism, determines the structure of genes, chromosomes, accelerates the absorption of creatine, fights free radicals, increases efficiency and endurance. Dietary supplement release form: powder, capsules.

Erythrosis

It is a monosaccharide belonging to aldoses. The empirical formula of the compound is C4H8O4. Erythrose is an intermediate component of carbohydrate metabolism involved in the production of fructose-6-phosphate.

In nature, monosaccharides are most often found in molecules containing five carbohydrate atoms (pentose) or six (hectose). In this case, the composition of heterofunctional compounds includes hydroxyl groups and one carbonyl (ketone or aldehyde).

Disaccharides

Disaccharides - two residues of monosaccharides, interconnected by means of interaction of hydroxyl groups (one hemiacetal and one alcohol, or two hemiacetal). The general formula of carbohydrates with 2 units of saccharides is C12H22O11.

Types of disaccharides

1. ... It is of the greatest value for the human body: in the process of hydrolysis, the compound is split into glucose, fructose. The most important food sources of sucrose are beet roots (up to 20%) and sugarcane stalks (up to 25%). In addition, it is concentrated in fruits, berries, fruits, wedge syrup. The content of disaccharide in granulated sugar is 99.75%. When buying products, it is recommended to give preference to natural sources of organic compounds, which, when ingested, quickly decompose into monosaccharides, without creating a load on the human gastrointestinal tract. the transformation of nutrients, namely protein (partially), triglycerides, starch. Abundant consumption of sugar enhances putrefactive processes in the intestines, disrupts cholesterol metabolism, and causes flatulence.
2. Lactose. It is the main carbohydrate in dairy products. The chemical formula of sucrose and lactose is C12H22O11. The disaccharide is broken down into galactose, glucose. Lack of lactose causes disorders of the digestive tract, indigestion, gas, milk intolerance. A deficiency of a compound in the human body is observed with insufficient production of the enzyme lactase.
3. Maltose (malt sugar). The compound is formed by the enzymatic breakdown of glycogen and starch in the digestive tract. Interestingly, maltose is inferior in sweetness to sucrose, but surpasses lactose. Structural formula - C12H24O12. Maltose contains two residues of glucose. In free form, carbohydrates are found in the following foods: cereals, sprouted grains, beer, yeast, malt, honey, molasses.

According to their chemical properties, lactose and maltose belong to the class of reducing (reducing) disaccharides, and sucrose - to non-reducing (non-reducing). In compounds of the first category, one of the monosaccharide residues is involved in the formation of a glycosidic bond with the help of a hydroxyl group. The presence of free hemiacetal hydroxyl determines the possibility of the substance for ring opening. In non-reducing disaccharides, the OH-group is absent in any anomeric center. As a consequence, they do not react with Tollens' reagent, the feling liquid.

Compounds of this category have a complicated molecular structure, they contain from ten to thousands of monosaccharides. According to their structure, in the group of slow carbohydrates, homopolysaccharides are distinguished, which are synthesized from units of the same type, and heteropolysaccharides containing two or more types of monomeric residues. The process of digestion of polysaccharides takes 2 - 5 times longer than mono- or disaccharides.

There are the following types of complex carbohydrates: fibrous, starchy. Compounds of the first group are an indigestible part of plants; they transit through the gastrointestinal tract without adding calories to the diet. Fibrous polysaccharides (fiber) accelerate the transit time of food through the digestive tract, protect against colon cancer, stomach and liver diseases. Starchy carbohydrates (glycogen) are a form of energy conservation in humans. These polysaccharides provide a boost of vigor for the whole day.

Consider the slow carbohydrate class.

1. ... The compound is a white powder, does not dissolve in cold water... A person consumes about 80% of carbohydrates from starch. The chemical formula of the substance is (С6H10O5) n. The compound accumulates in plant chloroplasts and passes into water-soluble sugars, from where it moves through cell membranes into tubers, roots, seeds. In the human body, raw plant starch begins to break down into maltose in the mouth under the influence of saliva. Which once again proves the hypothesis that thorough chewing of food is the key to good digestion. In the gastrointestinal tract, the compound undergoes hydrolysis, as a result of which starch is converted into glucose. This reaction is aimed at satisfying the human body's need for sugar. Long chains of polysaccharide are ideal for providing the body with energy for a long time (day). Natural sources of carbohydrates: bread, pasta, wheat, rice, legumes, cereals, potatoes.
2. Glycogen. It is a polysaccharide formed by glucose residues. Glycogen is the main storage carbohydrate in the human body. It forms an energy reserve that is able to compensate for a sudden lack of glucose in the blood. The compound accumulates in the liver and muscles. The empirical formula of the compound is identical to starch - (C6H10O5) n. In the liver of adults, the total mass of glycogen can reach 120 grams, and in the muscles, it can exceed the store that is accumulated in hepatocytes.
3. Pectins. These substances are formed by residues of galacturonic acid and are found in all fruits. In the food industry, compounds are used as thickeners, clarifiers, stabilizers, water-retaining agents, in the medical industry - for the encapsulation of drugs. The polysaccharide is registered as food supplement under the E440 mark. Pectin substances act as enterosorbents, they are not absorbed in the human gastrointestinal tract, but they have triple benefits for human health: they reduce the% of glucose in the blood and the amount of "harmful" cholesterol, cleanse the body (remove carcinogenic substances), reduce the possibility of cancer, heart ailments. Sources of pectin: pears, quince, persimmons, tangerines, grapefruits, apples, bananas, plums, pineapple, dates, blueberries, cherries, apricots, figs.
4. Cellulose. The polysaccharide represents plant fibers that are not digested by the human digestive system, which led to the second name of the compound - "indigestible carbohydrates." Types of fiber: soluble (hemicellulose, pectin, resin), insoluble (cellulose, lignin). Complex carbohydrates of the first type slow down the absorption of glucose from the blood, lower the level of cholesterol in the body, the second - they absorb liquid on their way, accelerate the passage of food through the gastrointestinal tract, and prevent constipation. In addition, fiber cleanses the body of toxins, saturates without unnecessary calories and prevents the formation of gallstones. Foods rich in polysaccharide: bran, almonds, soybeans, carrots, cabbage, apples, young peas, peanuts, raisins, freshly squeezed orange juice, whole wheat, meat, fish products, sugar, milk, cheese. Every day a person needs 30 grams of fiber: 7.5 grams of insoluble and 22.5 grams of soluble.

Unlike mono- and disaccharides, glycogen, starch are gradually broken down in the intestines, providing a slow increase in blood sugar and a uniform saturation of the body with energy. In this regard, it is recommended to replenish the daily need for carbohydrates at the expense of polysaccharides (85% of the daily value). At the same time, the consumption of rapidly absorbed compounds should be reduced to 15% of the total amount of saccharides eaten per day.

People with diabetes mellitus, obesity, atherosclerosis, cardiovascular diseases should limit the consumption of slow harmful carbohydrates (flour, confectionery, sugar) to 5% per day.

Remember, it is better to use foods containing natural sucrose, glucose, fructose (sprouted grains, vegetables, fruits, dried fruits) as the main sources of saccharides.

Foods containing fast, slow carbohydrates

To determine the rate of breakdown of saccharides, the glycemic index has been introduced into use. Foods with a GI above 69 units are categorized as fast soluble carbohydrates. These ingredients put a lot of stress on the pancreas, lead to obesity and impaired heart function, so their consumption should be kept to a minimum. Nutritionists recommend replacing mono- and disaccharides with polysaccharides. The GI of slow carbohydrates does not exceed 69 units.

Table number 1 "Simple (fast) saccharides"

Product name	GI indicator, points
Corn syrup	113
Beer	108
Dates	102
Rice and Wheat Syrup	100
Starch	100
Glucose syrup	100
Glucose	100
Fried potato	94
Rice flour	94
Fried potatoes, French fries	94
Baked potato	94
Potato starch	94
Maltodextrin	94
Instant potatoes	90
Honey	90
Glutinous rice	90
White Gluten Free Bread	90
Celery root	85
Arrowroot	85
Rice biscuits, puffed rice	85
Rice milk	85
White breakfast bread	85
Wheat flour, refined	85
Unsweetened popcorn	85
Turnip	85
Rice pudding	85
Parsnip	85
Hamburger buns	85
Cornflakes	85
Instant rice, popcorn	85
Cooked carrots	84
Tapioca (cereal)	84
Corn starch	84
Mashed potatoes	80
Muesli	80
Rice with milk	75
Sweet corrugations (waffles)	75
Pumpkin	75
Squash caviar	75
Lasagna	75
Donuts	74
Watermelon	72
Bagels and bagels	70
Corn porridge, hominy	70
White bread, baguette	70
Milk chocolate	70
Biscuit	70
Air amaranth	70

Table number 2 "Complex (slow) saccharides"

Product name	GI indicator, points
Oatmeal	66
boiled rice	65
Boiled potatoes	65
Beet	65
Raisin	65
Rye bread	65
Compote	60
Melon	60
Bananas	60
Mayonnaise	60
Processed cheese	57
Chees Feta	56
Persimmon	55
Jam	55
Sugar free coffee	52
Buckwheat porridge	50
Egg	48
Grape juice	48
Red beans	40
Durum wheat pasta	38
Carrot	35
Oranges	35
Bran bread	35
Sausage	34
Milk	32
Kvass	30
Wine	30
Peaches	30
Dried apricots	30
Apples	30
Cottage cheese	30
Cream 10%	30
Marmalade	30
Sausages	28
Kefir	25
Prunes	25
Seaweed	23
Barley porridge	22
Bitter chocolate (cocoa content above 60%)	22
Grapefruit	22
Apricots	20
Cucumbers	20
Bitter chocolate	20
Nuts	15
Tomato juice	15
Olives	15
Olives	15
Soy	15
Black currant	15
Ketchup	12
Tomatoes	10
Onion	10
Broccoli	10
White cabbage	10

As you can see, foods with a high GI (over 69 points) are mainly processed, starchy, sweet products: potatoes, cereals, cakes, pastries, pasta, rice. Low-glycemic food usually includes perishable goods.

Enriching the daily menu with healthy slow carbohydrates, you can improve your health.

Functions of carbohydrates in the human body.

1. Energy. Sugars provide 65% of the nutritional value of the diet. When a gram of carbohydrate compounds are oxidized, four kilocalories of energy are released, which is dissipated as heat or "stored" directly in the ATP molecules. When a person's daily need for a useful compound is replenished, only a small amount is consumed by the body for energy needs. Stored carbohydrates (glycogen) or free glucose act as the main source of nutrition.
2. Plastic. The human body uses ribose and deoxyribose to build nucleic acids, ATP, ADP. In addition, saccharides act as a structural part of cell membranes, partially contained in enzymes. The products of glucose conversion, namely glucosamine, glucuronic acid, are concentrated in polysaccharides and complex proteins of cartilage tissue.
3. Supply of nutrients. Organic compounds accumulate in the form of glycogen in the liver, skeletal muscles, and tissues. Polysaccharide reserves depend on the nature of the diet, the functional state of the body, and body weight. Systematic muscular activity contributes to an increase in the amount of glycogen and, as a result, to an increase in the energy potential of a person.
4. Specific. Carbohydrates play the role of anticoagulants, provide the specificity of blood groups, are receptors for the hormone chain, and have an antitumor effect.
5. Protective. Polysaccharides are found in components of the immune system. Mucopolysaccharides are part of the mucous substances that cover the surface of the vessels of the nose, urogenital tract, bronchi, gastrointestinal tract and protect them from mechanical damage and the penetration of bacteria and viruses.
6. Regulatory. Despite the fact that food fiber does not break down in the intestines, it stimulates digestion, activates gastrointestinal enzymes, intestinal motility, and improves the absorption of nutrients.
7. Osmotic. Saccharides are involved in the regulation of excess hydrostatic pressure due to the glucose content, which affects this indicator.

Thus, carbohydrates are compounds that perform a lot of useful functions for the full functioning of the body. Saccharides are involved in the synthesis of glands, secretions, hormones and are involved in metabolic reactions. Without natural carbohydrates, no living organism will be able to withstand the attacks of viruses.

Carbohydrate metabolism is a set of reactions for converting saccharides and biological polymers into energy necessary for the life of the human body.

Metabolic stages

1. Digestion. The processing of carbohydrate food begins in the mouth, where, under the influence of the saliva enzyme (amylase), the first phases of starch breakdown () occur. After chyme enters the stomach, the effect of enzymes stops, due to the aggressive influence of acidic digestive juice (with a pH of 1.5-2.5). At the same time, in the layers of the food mass, where the secret did not have time to penetrate, the action of amylase still continues. As a result, a partial breakdown of polysaccharides occurs in the stomach with the formation of maltose and dextrins. The most important phase of starch breakdown occurs in the duodenum, since the pH of pancreatic juice rises to neutral values, and amylase acquires maximum activity. At the same time, polysaccharides decompose to monosaccharides, including glucose, 90% of which, with the help of the capillaries of the intestinal villi, enters the circulatory system, and then is delivered to the liver with the blood stream. The rest of the saccharides enter the venous system through the lymphatic ducts.
2. Intermediate exchange. In the liver, the absorbed glucose is converted into glycogen (a form of carbohydrate storage), which accumulates in the form of microscopic granules. With the energy needs of the body, a signal is sent to the brain, after which the blood saturated with glucose is delivered to the “destination.” The rate of breakdown of saccharides depends on the degree of permeability of cell membranes. Thus, in the passive phase of wakefulness, plasmalemmas have a low permeability, as a result of which the penetration of glucose into the muscles occurs with a colossal expenditure of energy. During physical activity, the permeability of cells increases threefold, which leads to the free flow of macronutrients into the tissue.
3. Completion of metabolism. In tissues, the final breakdown of monosaccharides occurs in two ways: aerobic (in the presence of oxygen, the pentose cycle) and anaerobic (anoxic glycolysis). In the first case, when glucose is oxidized, the coenzyme nicotinamide adenine nucleotide phosphate (NADP) is formed, which is necessary for the course of reductive syntheses. In the reactions of glycolysis, for each cleaved glucose molecule, two molecules of adenosine triphosphate (ATP) and lactic acid are synthesized. Moreover, pyruvic acid (an intermediate metabolite of carbohydrate metabolism), being oxidized to carbon dioxide and water in the tricarboxylic acid cycle, is not reduced to lactic acid (provided there is a sufficient amount of oxygen in the tissues).

The regulation of carbohydrate metabolism in the human body is carried out by hormones that are "accountable" to the central nervous system... For example, glucocorticosteroids (hydrocortisone, cortisone) inhibit the rate of transport of monosaccharides into cells, insulin accelerates the delivery of glucose to tissue, adrenaline stimulates the process of "sugar formation" in the liver. In addition, the cerebral cortex is involved in the regulation of saccharides, increasing glucose synthesis through psychogenic factors.

The state of carbohydrate metabolism is judged by the content of glucose in the blood (the norm is 3.3 - 5.5 millimoles per liter). When foods rich in saccharides are introduced, this value increases and then quickly returns to acceptable limits.

The constant retention of glucose in the blood within the normal range occurs due to the simultaneous occurrence of two processes: the ingress of saccharides into the blood from the liver and their consumption from plasma by tissues, where they are used as an energy material. When sugar levels are elevated, the muscles and liver are oversaturated with glycogen, so the "extra" insulin transports it to the fat depot. This phenomenon is a harbinger of disorders of carbohydrate metabolism.

Daily requirement

During the day, a person's well-being is determined by the daily intake of carbohydrates. 50% of the energy produced by the body comes from the effects of saccharides. The daily requirement of an employee engaged in non-heavy physical labor is calculated based on the condition: 5 grams of compound per kilogram of body weight.

Athletes and people who systematically do hard work should increase the amount of carbohydrates eaten per day to 8 grams per kilogram of body weight.

Obese and overweight workers daily rate saccharides need to be reduced to the “ideal” weight they are trying to achieve.

Per day, out of 100% of consumed carbohydrates, 70% should be starchy foods (legumes, cereals), 20% - mono- or disaccharides (fruits, in particular, bananas, pineapples), 10% - dietary fiber (vegetables, cereals ).

For an even flow of energy throughout the day and the absence of the feeling of hunger that occurs between meals, meals should be divided into five times. Small portions of food will improve the functioning of the digestive system and relieve stress on the digestive tract.

A group of people	Age, years	Men		Women
		carbohydrates, gram	energy, thousand kJ	carbohydrates, gram	energy, thousand kJ
Predominantly knowledge workers	18-29	378	11,7	324	10,1
	30-39	365	11,3	310	9,6
	40-59	344	10,7	297	9,2
Light manual workers	18-29	412	12,6	351	10,7
	30-39	399	12,2	337	10,3
	40-59	378	11,5	323	9,8
Medium-duty workers	18-29	440	13,4	371	11,3
	30-39	426	13,0	358	10,9
	40-59	406	12,4	344	10,5
Heavy manual workers	18-29	518	15,5	441	13,2
	30-39	504	15,1	427	12,8
	40-59	483	14,5	406	12,2
Workers engaged in especially hard physical labor	18-29	602	18,0	–	–
	30-39	574	17,2	–	–
	40-59	546	16,3	–	–

During pregnancy daily requirement women in carbohydrates increases to 350 grams, during breastfeeding - up to 400 grams.

The main role of carbohydrates is determined by energy function. Moreover, the rapid decay rate, as well as its reactive extraction from the liver depot, conditions the emergency mobilization of resources during emotional overexcitation, intense sports, and overload.

In the blood of a healthy person, the concentration of glucose is maintained at a constant level, regardless of food intake, phases of wakefulness or physiological states of the body. Possible fluctuations are neutralized by the nervous and endocrine systems. Any violations lead to destabilization (decrease or increase) in glucose levels, causing, in some cases, hormonal disruptions.

When sugar drops to 2.2 - 1.7 millimoles per liter, a condition called hypoglycemic coma develops.

Depending on the degree of "decline" in blood sugar, the following symptoms appear:

• fatigue, weakness;
• trembling limbs;
• drowsiness;
• "Fading" of the heart;
• dizziness (up to fainting);
• pallor of the skin;
• excessive sweating;
• convulsions;
• cardiopalmus;
• "Clouding" of consciousness.

When these symptoms appear, they immediately eat a portion of fast-dissolving carbohydrates (if consciousness is preserved) or give the patient an injection of glucose (in case of loss of consciousness).

If the concentration of sugar in the blood has exceeded the upper permissible limit (5.5 millimoles per liter), hyperglycemia develops - a condition in which the glucose content is so high that the resulting insulin "cannot" completely neutralize it.

Primary symptoms of hyperglycemia:

• persistent thirst;
• reduced immunity;
• itchy skin;
• weakness;
• the appearance of the smell of acetone from the mouth;
• nausea;
• headache;
• profuse urination;
• lowering blood pressure.

As a result of a systematically high level of glucose, the human body ceases to synthesize insulin, as a result of which the mechanism of energy supply to cells is disrupted. Hyperglycemia most often manifests itself against the background of hormonal diseases, increased thyroid gland, hepatic and renal failure.

Remember, if you find symptoms of hypo- or hyperglycemia, it is important to immediately consult an endocrinologist. Prolonged inactivity threatens with further aggravation of the pathology, the development of diseases of the endocrine glands, further hormonal disruption, and death.

Causes of carbohydrate metabolism disorders:

• violation of the absorption of saccharides in the digestive tract;
• hereditary pathologies, accompanied by an imbalance in the work of the enzyme apparatus (Gierke's disease and glycogenosis);
• conditions that cause a failure in the intermediate metabolism of carbohydrates (liver disease, hyperlaccidemia, acidosis, hypoxia, concomitant anemia or circulatory disorders);
• low-carb diets, fasting;
• violation of intrauterine development of the fetus;
• prolonged hypovitaminosis;
• excessive use of harmful sweets (cakes, pastries);
• the predominance of fats and light carbohydrates in the diet;
• sedentary lifestyle;
• alcohol abuse, due to a decrease in the activity and suppression of the pancreas;
• hormonal disruptions.

The imbalance of carbohydrate metabolism is manifested by excessive or insufficient concentration of glucose in the blood, dysfunction of the endocrine glands and chronic diseases of the digestive tract.

Consider common diseases resulting from dysfunction of carbohydrate metabolism.

1. Diabetes mellitus is a condition caused by insufficient production of insulin or a violation of its absorption by the cells of the body, as a result of which the content of glucose in the blood rises (the so-called hyperglycemia), the concentration of glycogen in the liver decreases, and saccharides appear in the urine (glucosuria). At the same time, the cells do not receive the necessary energy for full life, which leads to disruption of the normal functioning of organs, including b - cells of the pancreas. Along with this, muscle tissue loses its inherent ability to utilize blood saccharides, and liver tissue, on the contrary, against the background of a decrease in the intensity of biochemical reactions, increases the synthesis of gluconeogenesis enzymes. With the development of diabetes, a person experiences a constant feeling of hunger, fatigue, dry mouth, vaginal infections, frequent urination, thinness, blurred vision, numbness in the limbs, decreased libido, tingling in the hands and feet. The introduction of insulin injections leads to a rapid correction of metabolic changes: the balance between glycolysis and gluconeogenesis is restored, the permeability of the muscle cell membranes for glucose is normalized. The pancreatic hormone controls these processes at the genetic level, acting as an inducer of the synthesis of the enzymes glycolysis and glycogen synthase. In this regard, even with the preserved secretion of corticosteroids, the elimination of the effect of insulin leads to a sharp increase in the concentration and synthesis of gluconeogenesis enzymes, which, in some cases, cause a hyperglycemic crisis. This phenomenon occurs due to the excitation of the metabolic centers of the brain by impulses from the chemoreceptors of cells, which experience an energy hunger due to insufficient supply of glucose to tissue cells.
2. Glycogenoses are hereditary diseases caused by impaired glycogen synthesis due to the lack of certain enzymes that are involved in carbohydrate metabolism. At the same time, the clinical picture of pathology directly depends on the nature of the enzyme failure. In Gierke's disease, glycogen accumulates in the muscles, kidneys, liver, in Andersen's and Hers's disease, mainly in the liver, in Pompe pathology, in myosomes, kidneys, heart, and brain.
3. Fructose intolerance is a condition that occurs when the absorption of natural sugar is impaired due to a lack of the enzyme fructokinase.
4. Galactosemia is a hereditary pathology, which is based on a failure in carbohydrate metabolism in the way of modifying galactose into glucose. This phenomenon is due to a mutation in the genome responsible for an enzyme that breaks down "simple" monosaccharides.
5. Metabolic syndrome (prediabetes) is a complex of interrelated changes in fat and carbohydrate metabolism, in which insulin resistance (insensitivity) to insulin develops. This dysfunction leads to impaired penetration of glucose into the liver tissue, as a result of which damage to the pancreas begins. Metabolic syndrome is closely associated with thyroid diseases, obesity, hormonal disruption, fluctuations in blood sugar levels, and high triglyceride levels.
6. Malabsorption syndrome is a complex of symptoms arising from impaired absorption of macro and micronutrients, including carbohydrates, in the small intestine. This condition develops against the background of hereditary or acquired organ pathology, occurring with the syndrome of intestinal digestive insufficiency.
7. Modifications of the pancreas are diseases caused by impaired secretion of enzymes, including carbohydrate ones. These include: pancreatitis, viral hepatitis, cirrhosis, benign and malignant neoplasms.

Symptoms of hereditary disorders of carbohydrate metabolism appear in the first days of a child's life during breastfeeding (with lactase deficiency) or after switching to artificial mixtures (with a deficiency of disaccharidases or wasp-amylase). These pathologies in 80% of cases are accompanied by a lag physical development baby and chronic dysbiosis.

If you suspect an imbalance in carbohydrate metabolism in the baby's body, you should immediately contact a pediatrician.

Food sources

Saccharides are mainly found in fruits, vegetables, berries, dairy products, cereals, freshly squeezed juices, sweet, flour products. To lose weight, nutritionists recommend limiting carbohydrate intake to 60 grams per day, to maintain body weight at a stable level - up to 200 grams, to gain weight - eat more than 300 grams daily.

Mono-, di- and polysaccharides are found mainly in plant foods.

Table number 3 "The body's need for carbohydrates during the day"

Product name	Calories in kilocalories per 100 grams	Carbohydrate content in 100 grams of product, grams
Cereals
Rice	372	87,5
Cornflakes	368	85
Simple flour	350	80
Pearl barley	324	73,7
Millet	334	69,3
Buckwheat	329	68
Oat groats	345	65,4
Raw oats, nuts, dried fruits	368	65
Chickpea	328	54
White bread	233	50
Wholemeal bread	216	42,5
Boiled rice	123	30
Wheat bran	206	27,5
Boiled pasta	117	25
Wheat bran	165	3,8
Confectionery
Cream cake	440	67,5
Shortbread cookies	504	65
Butter baked goods	527	55
Dry biscuit	301	55
Eclairs	376	37,5
Milk ice cream	167	25
Milk and dairy products
Fruit kefir	52	17,5
Whole milk powder without sugar	158	12,5
Kefir	52	5
Meat and meat products
Fried beef sausage	265	15
Fried pork sausage	318	12,5
Liver sausage	310	5
Fish and seafood
Fried shrimps	316	30
Oil fried cod	199	7,5
Flounder, fried in breadcrumbs	228	7,5
Oven-baked perch	196	5
Vegetables
Lentils	310	53,7
Potatoes fried in vegetable oil	253	37,5
Boiled corn	70	22,5
Garlic	106	21,2
Raw green pepper	15	20
Boiled potatoes	80	17,5
Horseradish	71	16,3
Sweet corn kernels	76	15
Green olives	125	12,7
Boiled beets	44	10
Black olives	361	8,7
Parsley (greens)	45	8
Boiled beans	48	7,5
Eggplant	24	5,5
Boiled carrots	19	5
Tomatoes (ground)	19	4,2
Fruit
Dried raisins	246	65
Dried currant	243	62,5
Dried dates	248	62,5
Dried rosehip	253	60
Prunes	161	40
Fresh bananas	79	20
Grape	61	15
Cherry fresh	47	12,5
Mulberry	53	12,5
A pineapple	48	12
Fresh apples	37	10
Fresh peaches	37	10
Figs green fresh	41	10
Pears	41	10
Raspberries	41	9
Black currant (fresh)	40	8
Kiwi	47	8
Blueberry	37	7,7
Fresh apricots	28	7,5
Fresh oranges	35	7,5
Fresh tangerines	34	7,5
Sea buckthorn	30	5,5
Sugar-free blackcurrant compote	24	5
Grapefruit fresh	22	5
Honey melons	21	5
Fresh raspberries	25	5
Nuts
Chestnuts	170	37,5
Cashew nuts	600	22,5
Pine nut	675	20
Poppy	556	14,5
Soft nut butter	623	12,5
Hazelnut	650	9
Hazelnuts	380	7,5
Dried coconut	604	7,5
Roasted salted peanuts	570	7,5
Sunflower seeds	578	5
Sesame seeds	565	5
Almond	565	5
Walnuts	525	5
Sugar and jam
White sugar	394	105
Honey	288	77,5
Jam	261	70
Marmalade	261	70
Candy
Lollipops	327	87,5
Iris	430	70
Milk chocolate	529	60
Soft drinks
Liquid chocolate	366	77,5
Cocoa powder	312	12,5
Coca Cola	39	10
Lemonade	21	5
Mushrooms
Dried boletus	314	37
White dried	286	9
Boletus fresh	31	3,4
Fresh butter	19	3,2
Truffles	24	2
Raw materials fresh	17	1,4
Fresh milk mushrooms	18	1,1
White fresh	34	1,1
Champignon	27	0,5
Alcoholic drinks
Alcohol 70%	222	35
Vermouth dry	118	25
Red wine	68	20
Dry white wine	66	20
Beer	32	10
Sauces and marinades
Marinade sweet	134	35
Tomato ketchup	98	25
Mayonnaise	311	15
Soups
Chicken noodle soup	20	5

Nutritionists strongly advise against sticking to strict carbohydrate-free diets, as the lack of polysaccharides in the diet puts the body under stress, which can negatively affect your health. In addition, remember that healthy gut microflora needs regular feeding, which is provided by saccharides.

Among the variety of nutrients, carbohydrates are most actively involved in energy production. During the course of metabolic reactions, 2 times more resource is released than with lipid metabolism. Considering that oxygen is a limiting factor during prolonged training, it is advisable for athletes to use a carbohydrate energy source that requires the lowest concentration of O2 for continuous energy production. Along with this, saccharides accelerate the burning of adipose tissue and potentiate muscle building. However, in order to obtain a lasting effect, it is important to know what type of carbohydrates are needed in a particular phase of the training cycle.

Consider a step-by-step plan for taking saccharides while playing sports.

1. Before the competition. The athlete's food before physical activity is needed to satisfy the feeling of hunger and replenish the plasma glucose concentration. If you exercise in the morning on an empty stomach, there is a rapid depletion of glycogen in the liver, which leads to a decrease in physical performance. Therefore, in order to maintain the proper glucose level, it is advisable to plan morning exercises 1 - 4 hours after a high-calorie low-fat breakfast (60 - 70% of the daily diet). At the same time, the portion of carbohydrates is calculated based on the ratio: 4 grams of compound per kilogram of the athlete's weight. The shorter the interval between food intake and physical activity, the less food you need to eat. So, 4 hours before training, they consume 4 grams of carbohydrates per kilogram of body weight, and 1 hour - a gram per kilogram of body weight. Along with this, 15 minutes before sports, it is advisable to drink 200 milliliters of clean, still water (to compensate for future fluid losses). This diet helps the athlete to "come up" by the time of the competition with an empty stomach, a complete cycle of enzyme formation, and a supply of glycogen in muscles and liver.
2. During training or competition. With prolonged loads requiring endurance (1 - 3 hours), it is important to replenish the body's energy costs. To do this, during physical activity, take 200 milliliters of a carbohydrate drink every 20 minutes. The optimal glucose content in the "cocktail" is 7 - 8%. A low concentration (up to 5%) is ineffective, and a high concentration (from 10%) is fraught with spasmodic pain, nausea and diarrhea. Thanks to regular replenishment, the athlete's performance and endurance increase, and the onset of fatigue is delayed.
3. Carbohydrate intake after exercise. At the end of intense sports, the rate of recovery of glycogen in the muscles is 5% per hour. In view of this, the replenishment of energy reserves in the body occurs after 20 - 24 hours, provided that 600 - 900 grams of carbohydrates are consumed. The choice of food is directly related to the ability to increase plasma glucose. For an emergency replenishment of sugar reserves, it is recommended to eat 100 grams of carbohydrate food within 30 minutes after training. Considering that after physical activity decreased appetite, carbohydrate-containing drinks are an acceptable way of consuming saccharides. In the first 6 to 24 hours after sports, eat foods with a moderate or high glycemic index. At a later date, complex carbohydrates will help to increase the concentration of glycogen in the muscles. In addition, adding 5-9 grams of protein for every 100 grams of carbohydrates helps activate the glucose branching enzyme (glycogen synthetase), which accelerates the resynthesis of glycogen in muscles.

To achieve the desired result, it is advisable to agree on the carbohydrate intake scheme with a nutritionist. Uncontrolled intake of saccharides during training threatens the development of serious problems: excess weight gain, depression, muscle flabbiness.

Frequently asked Questions

What is the harm of consuming large amounts of carbohydrates?

The abundant intake of saccharides with food depletes the insulin apparatus, disrupts the processing, absorption of food, leads to a deficiency of mineral salts in the body, and causes malfunctioning of organs and systems. In addition, the breakdown products of carbohydrates inhibit the growth of beneficial microorganisms for human health. For example, baker's yeast interferes with the intestinal microflora.

What principles should be followed while consuming polysaccharides?

Carbohydrates are preferable to eat in the morning, since it is easier for the body to process sugar before lunch. In the late afternoon, the likelihood of the deposition of fast mono- and disaccharides as extra pounds increases. Remember, glucose absorption is slowed down by pectin, proteins, so a baked apple, dried fruits, marshmallows, candy will be safer for your figure than cakes or cakes.

How many calories do saccharides contain?

Considering the fact that the composition of carbohydrates includes compounds of the same type, which differ exclusively in the method of organizing molecules and their quantity, the energy value of fiber, starch, fructose, according to literature data, is 3.75 kilocalories per gram. Practically, plant fibers in the human body are not digested, as a result, the final indicator of calories obtained from the dish depends directly on the composition of the saccharide. For example, the amount of released energy from complex carbohydrates, in particular, cereals, vegetables is 50 - 70%, and from sugar from carbonated drinks increases to 95 - 100%.

Why are carbohydrate-free diets dangerous?

Refusal from saccharides causes the loss of dietary fiber, antioxidants (vitamins A, C, K). The loss of extra pounds does not lead to a deficiency of vitamins in the body and wear and tear of internal organs, which work hard to process amino acids. This process is much more complicated than the breakdown and digestion of carbohydrates. Rebuilding the body to extract energy from protein products is very difficult for the body.

Carbohydrates are found only in solid foods?

No. Sources of saccharides are also drinks (alcoholic and non-alcoholic). The main ones are: vegetable juices, in particular tomato and 100% freshly squeezed fruit juices. Only such drinks contain the largest number useful "liquid" carbohydrates.

What is the role of polysaccharides for weight loss?

If a person is tasked with losing extra pounds, fast (simple) carbohydrates, which lead to the accumulation of fatty tissues, need to be excluded from the diet. In this case, nutritionists recommend switching to polysaccharides. The compounds are slowly broken down, gradually saturating the body and eliminating the feeling of hunger. Monosaccharides, on the other hand, suppress appetite for a short time, after which you need to re-eat.

What are phytonutrients and how are they related to carbohydrates?

Phytonutrients are active substances in vegetables and fruits. These compounds, like carbohydrates, are concentrated in components of plant origin. Thus, when consuming berries and root crops, a person receives phytonutrients with food, which slow down the aging process, burn fat, fight inflammatory processes, and participate in metabolism.

How many saccharides should you consume during the day?

The daily intake of carbohydrates depends on the activity and purpose of the person (see Table No. 3 "The body's need for carbohydrates during the day").

Is it true that all dairy products are high in carbohydrates?

This is nothing more than a myth. Indeed, milk contains a disaccharide, which is degraded to galactose under the influence of the enzyme lactase. The processed monosaccharide, when oxidized, forms mucus, galacturonic, galactonic acids, it is easily absorbed and enters the bloodstream. At the same time, 100 grams of whole milk contains only 4.7 grams of carbohydrates and 60 kilocalories, respectively.

How Much Saccharide Should You Eat Daily to Prevent Ketosis?

The minimum requirement is 130 grams (55% of your daily calorie intake).

How to nourish the body with energy without harming yourself?

Whole grains that are allowed for frequent consumption: brown rice, pancakes, unleavened dough pancakes, bread, cereals, crackers, pasta, oats, bagels, bagels, pasta. In addition, it is recommended to eat legumes, low-fat dairy products, vegetables and fruits. Sometimes you can include potatoes, white rice, white flour products, fruit juice in the daily diet. Try to exclude sweets and desserts from the menu: ice cream, sorbet, potato chips, pastries, pies, cakes, salted pretzels, sweet cereals, soda, baked goods , donuts, candy and table sugar.

Conclusion

Carbohydrates are an important component of a healthy diet. To make your well-being become your constant companion, nutritionists recommend reducing the intake of harmful monosaccharides by increasing the intake of polysaccharides. This will prevent insulin release into the bloodstream, the development of dangerous diseases and excess weight gain.

The consumption of foods with a low GI (up to 55 - 69) will give a feeling of lightness, provide an even burst of energy throughout the day, a good mood and a toned figure.