Where are carbohydrates found? Complex carbohydrates. What are complex carbohydrates

Why does the human body need carbohydrates? The value of carbohydrates.

To build your correct and reasonable diet, you cannot do without the concept of carbohydrates. Carbohydrates, along with fats and proteins, belong to the group of essential nutrients for our body.

• Carbohydrates are the main source of human energy. Thanks to our “smart” digestive system, carbohydrates are processed in the body to form glucose. Which contributes to the full launch and operation of our life activity, “energy engine” and endurance.
• Carbohydrates maintain blood sugar levels.
• The right carbohydrates support good metabolism (and vice versa).
• In a combination of protein and carbohydrate foods, their best absorption occurs, and therefore proper nutrition our cells.

At the same time, a lack of carbohydrates entails chronic fatigue, apathy, irritability and drowsiness. Such people are called unenergetic and lethargic. Those who have gone overboard in limiting themselves to carbohydrate foods (adherents of protein diets) often complain of headaches and depressive states. They are more likely to be stressed and may “verbally attack” others for no reason. People on diets that are sharply limited in carbohydrate foods often subsequently experience “breakdowns”: eating huge portions of sweets or cakes. And there is an explanation for this. I'll write below.

Classification of carbohydrates. What types of carbohydrates are there?

Carbohydrates are natural ( natural products foods to which a person has had a minimal hand :-), for example, vegetables, fruits, cereals) and artificial (which are obtained through industrial, mass production, for example bakery products, cookies and sweets, pasta).

There is also another classification of carbohydrate products.

Carbohydrates are divided into the following types: monosaccharides, polysaccharides, disaccharides and oligosaccharides.

In addition, there is the concept of Glycemic Index (GI) of foods. This is an indicator that reflects the speed at which a given carbohydrate product is broken down in the human body, converted into glucose. It is believed that the lower the GI of a product, the slower it breaks down, the better this affects your figure: you keep yourself in shape and slim body. And vice versa: the higher glycemic index, the greater the likelihood of gaining extra pounds. For you, I have a separate article dedicated to and a summary table.

What carbohydrates should you consume to lose weight, stay fit and healthy?

When we consume simple or fast carbohydrates, our body quickly gains high dose Sahara. But then this blood sugar also drops sharply. This means that very soon you will again experience a sharp feeling of hunger, and a signal will come to your brain that you need to increase your sugar again. To quickly correct the situation, your hand will again reach for the same simple carbohydrates. When breaking down fast carbohydrates, the body spends virtually no energy. For example, sugar and candy are generally broken down in the oral cavity.

Simple carbohydrates.

I will list for you a few examples of fast carbohydrates. As I wrote, these are, as a rule, human-made products that have undergone certain processing, most often these are sweets:

• Cookie
• Cakes, pastries
• Buns, pies, any pastries, flour products
• Candies
• Chocolate
• Ice cream
• Marshmallow
• Bread made from first grade flour
• Instant sweet cereal
• Sugar
• Sweet carbonated and non-carbonated drinks

Carbohydrate addiction. What is this?

I want to say one more thing about simple carbohydrates important thing. They can be seriously addictive. It happens like this: you ate a chocolate bar, you developed the hormone of joy and pleasure - serotonin. And, of course, in order to re-experience this “happiness”, you will reach for the chocolate bar again and again. That’s why people so often “eat up” stress with sweets. Have you noticed this in yourself? If you experience carbohydrate addiction, and now knowing its nature, I recommend that you learn to get your serotonin not from carbohydrate foods. Understand that this way you will type very quickly overweight, and from such a “not the best” reflection of yourself in the mirror, you will fall into an even greater depression, which you will begin to eat again. As a result, you will become obese and collect a whole bunch of diseases, in general, you will completely bury yourself. Therefore, before it’s too late, stop eating your grief and enjoy other things, for example, shopping can also produce serotonin (yes!!! 😆), or listening to your favorite music, dancing, meeting loved ones and dear people, walk in the bosom beautiful nature, gardening, photo shoot, hobby, and so on. Gradually, by retraining yourself in this way, you will notice how you will get rid of carbohydrate addiction.

Complex carbohydrates.

Unlike simple carbohydrates, foods containing complex carbohydrates, are digested more slowly, they tend to have a low glycemic index (up to 55, but there are some sweet vegetables and fruits with a high GI index!), so this does not occur sharp jump Sahara. The human body expends more energy to process such carbohydrates, which means more long time remains full, there is no need to suddenly “throw in” food, thus we lose weight or remain slim.

Here is a short list of foods containing complex carbohydrates:

• Vegetables
• Fruits
• Berries
• Cereals
• Greenery
• Legumes
• Citrus

When a person is oversaturated with carbohydrate foods (and this happens if he leans on fast carbohydrates, I explained above why this happens), and the amount of energy expended by a person is much lower than the amount of carbohydrates consumed, then a set of excess fat occurs and the person gains weight.

This happens because the pancreas begins to intensively produce insulin, which should convert and lower blood sugar levels. If the body has to produce a lot of insulin (from overuse sweets and simple carbohydrates), then the sensitivity of the body's cells to insulin decreases, and the cells are filled with sugar so much that they can no longer take it. This is called prediabetes! And then comes diabetes itself.

Insulin also stimulates sugar to be converted into fat. “It’s good” if this fat hangs on your sides. But if this happens in the vessels of the heart, then a person develops serious illnesses this most important organ!

I would also like to talk about an important component of carbohydrates - fiber.

What is fiber? Why is fiber necessary in a healthy diet?

Fiber is like the hollow fibers of a plant in its coarsest part; it is a type of cellulose, and our body is not able to break it down (this is the “most complex” carbohydrate).

Fiber is very important for the human body; it, like a sponge, takes on everything that has accumulated in the intestines and stomach, bringing it out. Thus, fiber, like a janitor, has a cleansing effect from toxins, waste, carcinogens and pesticides. 1 g of fiber can remove 4 g of “garbage”.

In addition, fiber:

• Is food for bacteria
• Prolongs the feeling of fullness
• Stimulates intestinal motility
• Absorbs fat
• Slows down the absorption of sugar into the blood, thus stabilizing its level
• Lowers cholesterol levels
• Stabilizes blood pressure
• Helps improve heart function

Fiber is found exclusively in carbohydrates, therefore, understanding its value, you should choose carbohydrate foods rich in fiber for your diet.

Here are a few examples of foods that are high in fiber:

• Green and colored salad herbs
• Unpeeled fruit
• Unpeeled vegetables
• Whole grain
• Nuts

On supermarket shelves you can see boxes labeled Fiber or Bran. You can safely buy these products, adding them to your diet according to the recommendations on the packaging. Bran is obtained from grain crops, and fiber from oilseeds.

By adding this fiber to kefir, fermented baked milk or yogurt without sugar or additives, you can use this mixture as an ideal snack! For example, for an afternoon snack.

You can make healthy breads based on bran, replacing regular bread. Store-bought fiber can be added to salads, sprinkled ready meals. In general, there are a lot of options. This means that your daily diet can be tasty and varied, not to mention the benefits and weight loss effect!

It is normal to consume 25-35 grams of fiber per day. You will immediately begin to notice how you lose extra pounds by choosing only the right carbohydrates, I guarantee!

What is the daily intake of carbohydrates for losing weight and staying in shape?

Approaching the end of the analysis of the topic about carbohydrates, I will tell you how much it is normal to consume in order to provide the body with everything it needs, at the same time, so that there is no excess left, which, as we have learned, is easily transformed into fat deposits.

So, if your weight is normal and you want to maintain it at this level, then you need to consume 2-3 g of carbohydrates per kilogram of body weight per day.

If you want to gain weight, you can increase your intake daily norm carbohydrates up to 3.5, sometimes 4 grams per kilogram of desired body weight.

If you want to lose weight, then your daily carbohydrate intake should be limited to 2 g per 1 kg of desired body weight.

Of course, in each of these cases (even if you are gaining weight), you need to choose the “right” carbohydrates that meet all the parameters that I wrote about here, namely:

1. Carbohydrates should be complex and slow

2. Carbohydrates should be low to medium glycemic index

3. Carbohydrates must contain fiber

By following these recommendations for carbohydrate intake, those who want to lose weight will begin to lose those hated pounds. Those who are trying to gain weight will successfully gain weight, while the quality of the weight will be in favor of muscle tissue, and at the same time you will not “eat” yourself with a saggy belly.

In general, I hope that from the above you understand what carbohydrates you need to consume to benefit your body, what carbohydrates will be useful for losing weight and keeping fit, for health, energy and sparkle in your eyes!

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Carbohydrates are one of the essential elements necessary to maintain the optimal state of the human body. These are the main suppliers of energy, consisting of carbon, hydrogen and oxygen. They are found mainly in foods plant origin, namely in sugars, bakery products, whole grain cereals and cereals, potatoes, fiber (vegetables, fruits). It is a mistake to believe that dairy and other products are predominantly protein products do not contain carbohydrates. For example, milk also contains carbohydrates. They are milk sugar- lactose. From this article you will learn what groups carbohydrates are divided into, examples and differences between these carbohydrates, and you will also be able to understand how to calculate their required daily intake.

Main groups of carbohydrates

So, now let’s figure out what groups carbohydrates are divided into. Experts distinguish 3 main groups of carbohydrates: monosaccharides, disaccharides and polysaccharides. To understand their differences, let's look at each group in more detail.

• Monosaccharides are also simple sugars. Contained in large quantities in (glucose), fruit sugar (fructose), etc. Monosaccharides dissolve well in liquid, giving it a sweet taste.
• Disaccharides are a group of carbohydrates that are broken down into two monosaccharides. They are also completely soluble in water and have a sweet taste.
• Polysaccharides - last group, which are insoluble in liquids, do not have a pronounced taste and consist of many monosaccharides. Simply put, these are glucose polymers: the well-known starch, cellulose (the cell wall of plants), glycogens (a storage carbohydrate in fungi, as well as animals), chitin, peptidoglycan (murein).

Which group of carbohydrates does the human body need most?

Considering the question of what groups carbohydrates are divided into, it is worth noting that most of them are found in products of plant origin. They contain a huge amount of vitamins and nutrients, so carbohydrates must be present in the daily diet of every person who leads a healthy and active image life. To provide the body with these substances, it is necessary to consume as much grains (porridge, bread, crispbreads, etc.), vegetables and fruits as possible.

Glucose, i.e. regular sugar- a particularly useful component for humans, since it has a beneficial effect on mental activity. These sugars are almost instantly absorbed into the blood during digestion, which helps increase insulin levels. At this time, a person experiences joy and euphoria, so sugar is considered to be a drug that, if consumed in excess, causes addiction and negatively affects general state health. That is why the intake of sugar into the body should be controlled, but it cannot be completely abandoned, because glucose is a reserve source of energy. In the body, it is converted into glycogen and deposited in the liver and muscles. At the moment of breakdown of glycogen, muscle work is performed, therefore, it is necessary to constantly maintain its optimal amount in the body.

Norms for carbohydrate consumption

Since all carbohydrate groups have their own characteristic features, their consumption should be strictly dosed. For example, polysaccharides, unlike monosaccharides, must enter the body in larger quantities. According to modern nutritional standards, carbohydrates should make up half daily ration, i.e. approximately 50% - 60%.

Calculation of the amount of carbohydrates required for life

Each group of people requires a different amount of energy. For example, for children aged 1 to 12 months physiological need in carbohydrates fluctuates within 13 grams per kilogram of weight, but one should not forget into which groups the carbohydrates present in the child’s diet are divided. For adults aged 18 to 30 years, the daily intake of carbohydrates varies depending on the area of ​​activity. So, for men and women engaged in mental work, the consumption rate is about 5 grams per 1 kilogram of weight. Therefore, when normal weight body healthy man needs approximately 300 grams of carbohydrates per day. This figure also varies depending on gender. If a person is engaged primarily in heavy physical labor or sports, then when calculating the norm of carbohydrates, the following formula is used: 8 grams per 1 kilogram normal weight. Moreover, in this case, it also takes into account what groups the carbohydrates supplied with food are divided into. The above formulas allow you to calculate mainly the amount of complex carbohydrates - polysaccharides.

Approximate sugar consumption standards for certain groups of people

As for sugar, pure form it is sucrose (glucose and fructose molecules). For an adult, only 10% of sugar from the number of calories consumed per day is considered optimal. To be precise, adult women need approximately 35-45 grams of pure sugar per day, while men need about 45-50 grams of pure sugar. For those who are actively involved in physical labor, normal amount sucrose ranges from 75 to 105 grams. These numbers will allow a person to carry out activities and not experience a loss of strength and energy. As for dietary fiber (fiber), their amount should also be determined individually, taking into account gender, age, weight and activity level (at least 20 grams).

Thus, having determined into which three groups carbohydrates are divided and understanding the importance in the body, each person will be able to independently calculate their required amount for life and normal performance.

For normal life The body requires energy, which a person receives through carbohydrates and fats. How more active person, the more energy he expends.

For example, an athlete, due to intense physical activity, needs more of them than the average person.

Where are carbohydrates found and what do they consist of?

A little less in rye and wheat bread, beans, chocolate, and cakes.

With minimal heat treatment, such as cooking lightly cooked porridge or baking bread from whole grains, carbohydrates retain their beneficial properties.

Carbohydrates contain carbon, oxygen and hydrogen. Eating large amounts of them, from which glucose is formed, leads to the formation of fat.

The body's burning of fuel leads to reverse process: Fat is converted to glucose.

Types of carbohydrates

They are divided into simple (monosaccharides, disaccharides) and complex (polysaccharides).

Simple carbohydrates

Monosaccharides (glucose, fructose, ribose, galactose, deoxyribose) are not broken down in water: Monosaccharides are a source of energy for all processes inside the cell. Glucose and fructose are found in sweet vegetables, fruits, and honey.

• Glucose quickly absorbed by the body and enters the cells through the blood, turning into glycogen. It is easily absorbed with the help of insulin and is the main source of oxidation.

• Fructose It is found less frequently, but also oxidizes quickly and is absorbed more slowly. Fructose is transformed into glucose without the help of insulin. Indicated for patients diabetes mellitus, since it loads the pancreas in a more gentle manner than sugar.

• Galactose contained in lactose. In the body, part of it is converted into glucose, the other part is involved in the process of building hemicellulose.

Disaccharides- compounds of molecules of several monosaccharides: sucrose, lactose, maltose.

• Sucrose is the main source of sugar. In the body it decomposes into many monosaccharides. This refers to sucrose found in beet and cane juice. The sugar we consume has more difficult process assimilation.

• Lactose or milk sugar is found in milk and dairy products. She is important for childhood when milk is the main food product. Milk intolerance occurs when the lactose enzyme, which breaks it down to form glucose and galactose, is reduced or reduced to zero.

• Maltose or malt sugar is formed as a result of the breakdown of starch and glycogen. Maltose is found in malt, honey, beer, sprouted grains and molasses.

Complex carbohydrates

Complex carbohydrates are useful elements for health and figure. This occurs due to their slow breakdown in the body, due to which insulin levels remain normal. Complex carbohydrates include:

Polysaccharides - polymers consisting of many monosaccharides (starch, glycogen, cellulose); poorly soluble in water.

Starch is the main polysaccharide that is digested by the body. 80% of all carbohydrates consumed are starch. It comes through herbal products: cereals, flour, bread.

Buckwheat is especially rich in starch (60%), the least of it is found in oatmeal (oatmeal, cereals). Starch is contained in pasta - 68%, in legumes - 40%.

Leguminous products are those that contain starch: peas, lentils, beans. Soy contains only 3.5% starch.

But there is a lot of it in potatoes (up to 18%), which is why nutritionists do not classify potatoes as vegetables, but equate them with cereals and legumes.

Glycogen or animal starch is found in products of animal origin: in liver, in meat. Consists of glucose molecules.

Cellulose- type of fiber; consists of several glucose molecules. It is not digested in the human body.

Complex carbohydrates	Simple carbohydrates
All cereals	Honey
Peas	Sugar
Beans	Jam
Cereals	Jam
Lentils	White bread
Potato	Fruit and fresh juices
All grains	Carbonated sweet drinks
Whole grain bread	Cakes, chocolate, pastries, etc.
Fruits (with glycemic index up to 60)	Processed cereals containing sugar
Pasta made from durum wheat	Vegetables and fruits with a high GI of 70, for example: grapes, watermelon
Carrots, cucumbers, cabbage, tomatoes, spinach and other vegetables with a GI of less than 60

Functions of carbohydrates

Undoubtedly, our body needs both complex and simple carbohydrates.

When carbohydrates enter the human body with food, some of the amino acids are used as energy material, the rest goes mainly for plastic needs.

Unspent most of settles in the liver in the form of glycogen, and a very tiny part is stored in muscle tissue.

We owe carbohydrates the ability to resist infection and eliminate the “stranger” from the body, for example, the mucous membrane of the nose and larynx has the ability to retain dust.
The importance of carbohydrates for humans is extremely important:

• Energy source
• Implementation of plastic functions
• Regulation nervous system
• The only source of energy for the brain
• Confrontation harmful bacteria and microbes
• Interchange between cells
• Transmission of signals from cell to cell.

Carbohydrate deficiency in the body

When there is a catastrophic lack of carbohydrates, glycogen reserves in the liver are depleted, which leads to the deposition of fats in the liver cells and the liver functions poorly.

Organs compensate for carbohydrate deficiency with proteins and fats. Fats begin to break down at an increased rate, which leads to disruption of metabolic processes and, consequently, intensive formation of ketones.

Excessive amounts of ketones lead to acidification of the internal microflora and poisoning of brain tissue with possible coma.

Excess carbohydrates in the body

Carbohydrate excess causes increased level insulin in the blood, and leads to the formation of fat and disruption of protein metabolism.

When a person decides to eat both lunch and dinner at once in one sitting, the body responds with a sharp jump in glucose production.

It passes from the blood into the tissues through insulin, which promotes the synthesis of fats. There is a rapid conversion of carbohydrates into fat.

Regulates carbohydrate metabolism insulin and other hormones: glucocorticoids that enhance the synthesis of glucose from amino acids in the liver.

Thanks to this synthesis, the pancreas produces the hormone glucagon. These hormones act opposite to insulin.

Daily carbohydrate intake

The ideal amount of carbohydrate intake is considered to be almost 60% of the calories of the daily diet. 1 gram contains 4 calories. It is believed that daily requirement person in carbohydrates - 50 g.

Do you need carbohydrates for weight loss?

If you want to get rid of excess weight, then you must clearly understand what carbohydrates you need to include in your diet.

The human digestive system is designed to digest not only carbohydrates, but also alimentary fiber, And nutrients. These foods include: fruits, vegetables, grains, legumes, brown rice and whole grain, which form complex carbohydrates.

Foods that have been processed (sugar, white flour baked goods, cereals, etc.) are simple carbohydrates and have a low percentage of nutrients.

As a result of their consumption, the body receives a large number of unnecessary calories that cannot be processed all. Their excess turns into fat. In addition, the body develops a deficiency of vitamins, minerals and fiber.

The conclusion from the above suggests itself. Try to include in your diet more products with complex carbohydrates.

For example, for breakfast, it is better to replace sweet coffee with baked goods with porridge made from whole grains, which can maintain energy throughout the day, benefiting the body.

Carbohydrates are complex organic compounds vital for the functioning of the body. They are involved in the construction of joint and muscle cells, the synthesis of enzymes, organic acids, hormones, and are responsible for blood pressure and digestion. However, their most important function is to provide correct exchange substances. As a result of this exchange, energy is released that is used by the body for life. Below you will find information about which foods contain carbohydrates; complex and simple carbohydrates are described there. The tables are divided into fast and slow and you can easily select products for your diet.

The carbohydrate class has many representatives found in a variety of foods. Carbohydrates are bread, sugar, fruits, vegetables, carbonated and alcoholic drinks. Not all of them are equally beneficial for the body! What is the reason for the fact that love for 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"? Which foods contain “good” carbohydrates, and which ones should you avoid?

To understand all the intricacies of the world of carbohydrates, it is important to classify them correctly. Being organic substances, carbohydrates are able to form very large molecules. The larger the molecule of a substance, the longer it takes to break down into simple components as a result of metabolism, the more evenly the energy is released. Depending on the rate of breakdown, carbohydrates are classified into:

• Simple or easily digestible, having no more than 12 carbohydrate atoms per molecule (glucose, galactose, fructose, arabinose, sucrose, maltose, lactose). They are easily broken down, quickly enter the blood and immediately increase the level of glucose in it. Glucose not used to release energy is “neutralized” by a special hormone insulin, which is also responsible for the accumulation of fat reserves in the body.
• Complex foods (starch, fiber, pectins, glycogen) have a breakdown period of several hours, and the blood glucose level increases gradually.

Most of the carbohydrates entering the body should belong to the group of complex carbohydrates. Simple carbohydrates are irreplaceable when you need to quickly restore strength, for example, after active physical or mental stress. In other cases sharp fluctuations Blood glucose levels are harmful to the functioning of the heart, muscles, and contribute to the accumulation of fat reserves.

The most prominent representatives of simple carbohydrates are cakes, pastries, White bread, croutons, pies, buns, potato chips. Among complex carbohydrates, one cannot help but highlight fresh herbs (parsley, lettuce, basil), all varieties of cabbage, citrus fruits, fiber, and currants.

For practical convenience of applying knowledge about simple and complex carbohydrates, scientists have introduced the concept of “glycemic index”.

Glycemic index

The glycemic index (GI) is a special indicator that reflects the effect of the food eaten on changes in blood sugar levels. The GI of glucose is taken to be 100; all other foods rich in carbohydrates are assigned their own glycemic index, which is compared with the GI of glucose and reflects the rate of breakdown and absorption of carbohydrates by the body.

The concept of "glycemic index" was introduced in the 80s. 20th century as a result of a unique scientific research. The purpose of this experiment was to create a list of foods that are ideal for diabetics, because it is especially important for them to control their blood glucose levels.

Today, almost all food products are rated in terms of the glycemic index, so it is not difficult for ordinary people to build their carbohydrate diet. Products with a high glycemic level (over 70) are simple carbohydrates, while those with a low GI are complex carbohydrates. The lower the GI, the slower the breakdown of carbohydrates, the better they perform their functions without health complications and the more they should be included in your diet.

Foods containing slow carbohydrates

Product	Glycemic index
Soy flour	15	21
Barley porridge	22	22
Cellulose	30	14
Durum wheat pasta	50	27
Barley porridge	50	20
Buckwheat	50	29
Dumplings, dumplings with curd filling	60	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
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	20	2
Olives	15	9
Fruits, berries
Black currant	15	7
Lemon	20	3
Apricots	20	9
Grapefruit	22	6,5
Plums	22	10
Cherry	22	10
Cherries	22	11
Strawberries	25	6
Cherry plum	25	6
Blackberry	25	4
Apples, peaches	30	10
Sea ​​buckthorn	30	5
Red Ribes	30	7
Strawberry	32	6
Pears	34	9
Oranges	35	8
Tangerines	40	8
Grape	40	16
Gooseberry	40	9
Cranberry	45	4
Persimmon	55	13
Bananas	60	21
A pineapple	66	12
Dried fruits
Prunes	25	60
Dried apricots	30	55
Figs	35	58
Raisin	65	66
Legumes
Lentils	25	20
Green pea	40	13
Seeds, nuts
Sunflower seeds	8
Almond	15	11
Walnuts	15	12
Cashews, hazelnuts, peanuts	15	15

Products containing fast carbohydrates

Product	Glycemic index	Amount of carbohydrates per 100 g of product
Cereals and flour products
Crackers	74	72
Crackers, muesli	80	67
Waffles	80	62
Bread made from premium flour	80	49
Cornflakes	85	80
Premium pasta	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	50
Mashed potatoes	90	14
Fried potatoes, fries	95	22
Fruits, berries
Watermelon	72	9
Dried fruits
Dates	70	69

Simple and complex carbohydrates

To build an individual nutrition plan with a proper balance of carbohydrates, you should consider the following:

• The higher physical activity a person, the more energy he needs, and, consequently, the amount of carbohydrates supplied with food. So, for people leading a sedentary lifestyle, 250–300 g of carbohydrates per day is enough, for those who enjoy an active lifestyle – 400–500 g, athletes need to consume about 500–600 g of carbohydrates per day.
• It is important to balance the intake of simple and complex carbohydrates, this also depends on your lifestyle. Thus, experts recommend that the average person consume complex carbohydrates in the amount of 65% of the average daily carbohydrate requirement. At sedentary slow carbohydrates you need to consume at least 75-80% of the daily requirement. When active physical activity There is no need to increase the consumption of simple carbohydrates - it is important to choose the right time to consume them.
• The ideal time to consume simple carbohydrates is quick help body - 3-4 hours after training and 2-3 hours before the start of stress bursts (competitions, important negotiations) or mental stress (training, exams).
• When creating a menu, pay attention to quantitative indicator glycemic index, parsley (GI = 5) and pineapple (GI = 66) are in the same table of slow carbohydrates, but it is obvious what you should be careful with.
• Do not overuse nuts and seeds - they have a low GI, but are high in fat.

The ambiguity of the behavior of carbohydrates is a confirmation of the well-known saying “everything is good in moderation.” On the one hand, without carbohydrates the body will not have energy for life, on the other hand, excess glucose leads to problems with blood pressure and obesity. Proper carbohydrate nutrition is a balance between complex and simple carbohydrates consumed. Make your menu correctly, this is the key to a healthy body!

What are complex carbohydrates and a table with a list of the main foods containing complex carbohydrates. About it we'll talk in this article, and also consider why complex carbohydrates are called that and how they differ from simple ones.

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Without carbohydrates functioning human body impossible. They are a source of energy for the functioning of muscles, the nervous system, internal organs. Recently, many power systems with strict limitation carbohydrates for fast weight loss. And yet, we cannot do without these substances. Let's find out why.

Complex carbohydrates

Why are carbohydrates called complex? The molecules of such carbohydrates are longer, so when broken down they give large quantity energies than simple ones. At the same time, they are digested much slower and longer, without causing a sharp release of insulin. The feeling of fullness lasts much longer, and the person feels cheerful and energetic.

This group includes starch, glycogen, pectin, and fiber. The first is the most valuable in nutrition; approximately 80% of complex carbohydrates consumed come from starchy foods. Glycogen as such is synthesized in the body and does not come from food (it is found in small quantities in meat, liver, and mushrooms).

Pectin and fiber are poorly digested in the body and do not have much nutritional value, but they also play a role important role. While in the intestines, they create favorable conditions for development normal microflora, contribute to its cleansing and normal digestion of food. They also help reduce the glycemic index of food. The list below will show the strategy for choosing dishes using rice as an example.

Table 2. Decrease in GI using rice as an example:

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Another important point: It is better to consume carbohydrates in the first half of the day, so it is preferable to eat dishes rich in them for breakfast or lunch. In the evening it is better to switch to protein food or skip dinner altogether.

Product table

This table does not provide the entire list of foods containing complex carbohydrates, but only those that are most beneficial for weight loss. For example, potatoes are complex carbohydrates, but you won’t be able to lose weight on them.

Product	Squirrels	Fats	Carbohydrates	Calories
Buckwheat	12,6	3,3	62	328
Hercules (oatmeal)	11	6,2	50	300
Brown rice	6,3	4,4	65,1	331
White rice*	7,5	2,6	56	277
Pearl barley	9,3	1,1	66,5	313
Beans	21	2	46,6	288
Peas	20,5	2	48,6	294
Rye bread*	6,8	1,3	40,7	201
Bran bread*
Durum wheat pasta	10,7	1,3	68,4	328
Bran	15	3,8	53,8	309
Broccoli	4,4	0,9	1,8	32,9
Spinach	2,9	0,3	2	22,3