Carbohydrates – Complex Organic Compounds Vital to functioning of the body. They are involved in the construction of cells. joints and muscles, synthesis of enzymes, organic acids, hormones, responsible for blood pressure and digestion. However the most important their function is to ensure proper metabolism. AT the result of this exchange is the energy used up organism for life. Below you will find information which foods contain carbohydrates, complex and simple carbohydrates are described there. Tables are divided fast and slow and you can easily find products for your diet.
The carbohydrate class has many representatives contained in a variety of products. Carbohydrates are bread, sugar, fruits, vegetables, carbonated and alcoholic drinks. Not all of them are equally useful. for the body! What is the reason that love of sweets, bread and soda leads to the appearance of fatty deposits, and broccoli, grapefruit and pearl barley saturate the body with energy without “side effects “? In which foods are carbohydrates” good “and from which it costs abstain?
- Carbohydrate classification
- Glycemic index
- Slow Carbohydrate Products
- Fast Carbohydrate Products
- Simple and complex carbohydrates
- Nutritional Recommendations
- Simple and complex carbohydrates
Carbohydrate classification
To sort out everyone the intricacies of the world of carbohydrates, it is important to correctly classify them. Being organic substances, carbohydrates are able to line up in very large molecules. The larger the molecule, the longer it breaks down into simple components as a result of metabolism, the more evenly allocated energy. Depending on speed decay carbohydrates are classified into:
- Simple or easily digestible, having no more than 12 atoms carbohydrates in the molecule (glucose, galactose, fructose, arabinose, sucrose, maltose, lactose). They break down easily, quickly. enter the blood and simultaneously increase the level of glucose in it. Non-expended glucose is “neutralized” for energy release special hormone insulin, which is also responsible for the accumulation body fat stores.
- Complex (starch, fiber, pectin, glycogen) have a period splitting in a few hours, blood glucose levels rise gradually.
Most carbohydrates in the body must belong to the group of complex carbohydrates. Simple carbohydrates are indispensable when you need to quickly restore strength, for example, after active physical or mental stress. In other cases sudden fluctuations in blood glucose are harmful to the heart, muscles contribute to the accumulation of fat reserves.
The most prominent representatives of simple carbohydrates are cakes, cakes, white bread, croutons, pies, rolls, potato chips. Among complex carbohydrates, fresh greens (parsley, lettuce, basil), all varieties of cabbage, citrus fruits, fiber, currants.
For practical convenience, the application of knowledge of simple and complex carbohydrates, scientists introduced the concept of “glycemic index”.
Glycemic index
Glycemic index (GI) is a special indicator that reflects the effect of the eaten product on the change in blood sugar. GI glucose is taken as 10 0, all other carbohydrate-rich foods assigned its glycemic index, which is compared with GI glucose and reflects the rate of breakdown and absorption of carbohydrates the body.
The concept of “glycemic index” was introduced in the 8 0s. twenty centuries as a result of unique scientific research. Purpose this experiment was creating a list of products ideal for patients with diabetes, because it is especially important for them to control glucose level in your blood.
Today, almost all food products are priced in terms of glycemic index, so it’s easy for ordinary people build your carbohydrate diet. High glycemic foods level (over 7 0) – these are simple carbohydrates, with low GI – complex. The lower the GI, the slower the breakdown of carbohydrates, the better they perform their functions without complications for health and more should be included in your diet.
Slow Carbohydrate Products
| Product | Glycemic index | The amount of carbohydrates per 100 g of product |
| Cereals and flour products | ||
| Soya flour | fifteen | 21 |
| Barley porridge | 22 | 22 |
| Cellulose | thirty | 14 |
| Durum wheat pasta | fifty | 27 |
| Barley porridge | fifty | twenty |
| Buckwheat | fifty | 29th |
| Dumplings, dumplings with curd filling | 6 0 | 37 |
| Oatmeal | 66 | 9 |
| Rye-wheat bread | 65 | 42 |
| Millet porridge | 69 | 26 |
| Pancakes | 69 | 34 |
| Vegetables, greens | ||
| Parsley, basil | 5 | 8 |
| Leaf salad | 10 | 2 |
| A tomato | 10 | 4 |
| Raw onions | 10 | 10 |
| Broccoli, Fresh Cabbage | 10 | 4 |
| Pepper | 10-15 | 5.5 |
| Dill | 15 | 4 |
| Spinach | 15 | 2 |
| Leek | 15 | 6.5 |
| Asparagus | 15 | 3 |
| Radish | 15 | 3 |
| Brussels sprouts | 15 | 6 |
| Cucumbers | twenty | 2 |
| Black olives | 15 | 9 |
| Fruits, berries | ||
| Black currant | 15 | 7 |
| Lemon | twenty | 3 |
| Apricots | twenty | 9 |
| Grapefruit | 22 | 6.5 |
| Plums | 22 | 10 |
| Cherry | 22 | 10 |
| Cherries | 22 | eleven |
| Strawberries | 25 | 6 |
| Cherry plum | 25 | 6 |
| Blackberry | 25 | 4 |
| Apples, peaches | thirty | 10 |
| Sea buckthorn | thirty | 5 |
| Red Ribes | thirty | 7 |
| Strawberry | 32 | 6 |
| Pears | 34 | 9 |
| Oranges | 35 | 8 |
| Tangerines | 40 | 8 |
| Grape | 40 | sixteen |
| Gooseberry | 40 | 9 |
| Cranberry | 45 | 4 |
| Persimmon | 55 | thirteen |
| Bananas | 60 | 21 |
| A pineapple | 66 | 12 |
| Dried fruits | ||
| Prunes | 25 | 60 |
| Dried apricots | thirty | 55 |
| Figs | 35 | 58 |
| Raisins | 65 | 66 |
| Legumes | ||
| Lentils | 25 | twenty |
| Green pea | 40 | thirteen |
| Seeds, nuts | ||
| Sunflower seeds | 8 | |
| Almond | 15 | eleven |
| Walnuts | 15 | 12 |
| Cashew nuts, hazelnuts, peanuts | 15 | 15 |
Fast Carbohydrate Products
| Product | Glycemic index | The amount of carbohydrates per 100 g of product |
| Cereals and flour products | ||
| Crackers | 74 | 72 |
| Crackers, Muesli | 80 | 67 |
| Waffles | 80 | 62 |
| Premium Flour Bread | 80 | 49 |
| Cornflakes | 85 | 80 |
| Pasta premium | 85 | 70 |
| Buns | 85-95 | 55-59 |
| Cakes, cookies, loaf, bagels, croutons | 90 -100 | 57-70 |
| Vegetables, greens | ||
| Boiled corn | 70 | 23 |
| Baked Pumpkin | 75 | 4 |
| Potato chips | 85 | fifty |
| Mashed potatoes | 90 | 14 |
| Fried potatoes, fries | 95 | 22 |
| Fruits, berries | ||
| Watermelon | 72 | 9 |
| Dried fruits | ||
| Dates | 70 | 69 |
Simple and complex carbohydrates
Nutritional Recommendations
To build an individual nutrition scheme with a competent balance carbohydrates should consider the following:
- The higher the physical activity of a person, the greater the amount of energy, and, therefore, in the amount coming from carbohydrate products he needs. So, people leading inactive a lifestyle is enough 250-300 g of carbohydrates per day, for lovers mobile lifestyle – 400-500 g, athletes need to eat about 500-600 g of carbohydrates per day.
- It’s important to balance your intake of simple and complex carbohydrates, it also depends on lifestyle. So, experts recommend the average person to consume complex carbohydrates in the amount of 65% of the average daily carbohydrate rate. At sedentary image of slow carbohydrates should be consumed at least 75-80% of the daily norm. With active physical activity increase the intake of simple carbohydrates is not necessary – it is important choose the right time for their use.
- The ideal time to consume simple carbohydrates for fast help the body – 3-4 hours after training and 2-3 hours before the start stress surges (competitions, important negotiations) or mental stress (training, exams).
- When drawing up the menu, pay attention to the quantitative glycemic index, parsley (GI = 5) and pineapple (GI = 66) are in the same table of slow carbohydrates, but obviously with what should be more careful.
- Do not abuse nuts and seeds – they have low GI, but a lot of fat.
The ambiguity of carbohydrate behavior is a confirmation of the known sayings “all is well – in moderation.” On the one hand, carbohydrate-free the body will not have energy for life, on the other hand – excess glucose leads to problems with blood pressure and obese. Proper carbohydrate nutrition is the balance between consumed complex and simple carbohydrates. Create your own menu right, this is the key to the health of the body!