Carbohydrates list of foods with the most: complex, simple, for weight loss

While there are many hotly debated nutrition topics, few generate as much passion and interest as carbohydrates. Diets based on them are unpopular, but what do we know about them? Carbohydrates are the main macronutrient and one of the main sources of energy for your body, they come in different types - simple and complex, or they are also called light and heavy, fast and slow. Simple or light carbohydrates are not good for health, as they quickly increase blood glucose levels and lead to obesity. Complex or heavy carbohydrates are beneficial because they have a slow effect on glucose levels and promote weight loss.

Complex carbohydrates are the familiar wheat, corn, rice, oats, barley, malt, rye, fruits, vegetables, legumes and much more. The difference from simple ones is that they consist of many glucose molecules joined together. Because the structure of these molecules is more complex than simple carbohydrates, these foods take much longer to digest. Carbohydrates are made up of three components: fiber, starch and sugar. Fiber and starch are heavy carbohydrates or polysaccharides, and sugar is a simple (monosaccharide). Depending on how many different components are found in a product, the quality of its nutritional properties is determined. Of great value for weight loss are low-glycemic heavy carbohydrates, which contain a minimal amount of sugar in their formula and, therefore, are much more beneficial for health and figure.

Types of heavy carbohydrates

Carbohydrates are found in foods including fruits, vegetables, grains, potatoes, baked goods and candy and are considered a preferred source of energy for the organs. Carbohydrates are sugar molecules that are a combination of carbon, hydrogen and oxygen (CHO). That is, in essence, it is one or more sugar molecules that are broken down by metabolism to be used for energy. Complex, or heavy, carbohydrates contain more nutrients than simple carbohydrates (monosaccharides) because they have more fiber and are digested more slowly. This also makes them more filling, which means they are a good option for weight loss. Carbohydrates are also ideal for people with type 2 diabetes because they help manage blood sugar levels after meals.

Carbohydrates: simple and complex, which are healthy and harmful – The Athlete’s Body

How are the main sources of our energy – carbohydrates – beneficial for the body? The creators of the most popular “horror stories” on the Internet for those losing weight insist: it is these substances that contribute to the accumulation of fat deposits and become the cause of excess weight. However, agreeing with this opinion, we forget that we are talking about poly- and monosaccharides, and there is a huge difference between them. To eat or not to eat? You will find the answer to this question in our article.

They store protein - a kind of constructor for the tissues of our body, normalize the functioning of the gastrointestinal tract and help get rid of accumulated fat - all these properties are inherent only in starch, pectin, glycogen and fiber.

All of these are so-called complex or “slow” carbohydrates, which provide invaluable assistance in normalizing metabolic processes.

Simple ones include fructose, glucose, sucrose, lactose - they are found in abundance in those unhealthy foods, the regular intake of which leads to obesity.

Now we know which carbohydrates are truly healthy - these are polysaccharides found in cereals, vegetables, bran bread and pasta made from durum wheat. However, this list simply needs to be continued, which we will do later. In the meantime, let's talk about the contribution that these essential substances make to the fight against excess weight.

Carbohydrates: beneficial properties and harm

First, let's try to understand the specific effects of polysaccharides, which have a complex molecular structure, on the body. They are practically insoluble in water, and the process of their absorption takes a lot of time and energy.

• One of the beneficial properties of essential “slow” carbohydrates is a thorough cleansing of the intestines.

• Eating foods containing polysaccharides does not cause a sharp increase in insulin levels in the blood.

• After eating “profitable” food, the least amount of unnecessary substances remains in our body, contributing to the accumulation of fat “reserves”.

• Complex carbohydrates regulate the gastrointestinal tract and normalize metabolism.

The situation is different with mono- and disaccharides - the sources of extra pounds and the main enemies of all those losing weight.

Their effect is exactly the opposite: when snacking on buns and buns, sweets and fast food, we constantly feel hungry and strive to get rid of it, sending more and more portions into the stomach.

What is happening in our body? The level of insulin in the blood rises sharply. A high concentration of glucose will cause the formation of glycogen reserves, and after them – fat deposits.

Eat tasty and healthy food and lose weight or hide the figure of your dreams under a layer of reliable shell of extra pounds - it’s up to you.

Products with low nutritional value will become the building blocks that will gradually separate you from the desired result.

Proper nutrition and sweet buns made from white flour, sweet cereals, confectionery, fast food and smoked foods are absolutely incompatible things. Create a balanced diet, and your figure will become slim, health, vigor and self-confidence will return.

Find out more about our weight loss programs:

Poly- and monosaccharides begin to be absorbed in our mouth: the molecules are broken down under the influence of a special enzyme - “salivary amylase”.

The complex process is completed in the intestines, where the resulting glucose enters the blood, saturating the cells with the energy necessary for the normal functioning of all body systems. The remaining substances wait in the liver and muscle tissues, turning into glycogen.

If the sugar level is low, these “reserves” are used for their intended purpose. When an important indicator increases, our “fat depot” is immediately replenished, and our weight increases.

The mechanism of assimilation of “unprofitable” food is always the same: we eat, and then we feel appetite again and again. We have already figured out the reason for this reaction of the body: insulin exceeds the norm, and negative changes immediately cause a feeling of hunger. It is important to abandon the destructive addiction to simple carbohydrates and choose complex, healthy polysaccharides:

• Are you used to eating a sweet pie for breakfast, washing it down with coffee? We offer another option that will help you gain weight and maintain a feeling of fullness for a long time - a tasty and healthy porridge. Add delicious pieces of fruit to it, and replace the high-calorie invigorating drink with green tea.

• When organizing your diet, do not forget: half of it should be foods rich in complex carbohydrates.

• Sweet vegetables and fruits should be eaten strictly before 16:00! You can have dinner with lean meat or boiled fish with a side dish of juicy salad.

• Don't forget to monitor the glycemic index of the food you eat. The lower it is, the better. This indicator is directly related to the degree of impact of the food eaten on blood sugar levels. Heat treatment helps increase GI. If you cannot do without it, do not overcook the ingredients under any circumstances. Remember: everything is good in moderation.

Fiber and starch

These two components represent two types of difficult-to-digest carbohydrates. Fiber is especially important because it promotes bowel regulation and helps control cholesterol levels.

The main sources of dietary fiber are:

• fruits
• vegetables
• nuts
• beans
• whole grains

Starch is also found in some fiber foods. The difference is that some foods are considered more starchy than fibrous, such as potatoes.

Other foods high in starch:

• whole wheat bread
• wheat
• corn
• oats
• peas
• rice

What complex carbohydrates are is the key to long-term health and weight loss. They make it easier to maintain your weight and may even help protect against type 2 diabetes and cardiovascular problems in the future.

How to get enough resistant starch from food?

You can turn regular potatoes and rice into a source of healthy starch. To do this, you just need to boil them and then put them in the refrigerator for several hours. The same applies to legumes and other starchy foods, such as pasta. Many people’s favorite mashed potatoes and baked potatoes can now also be left on the menu, after refrigerating them, of course.

It should be remembered that when heated, resistant starch turns back into regular starch and loses its properties. However, cooked and chilled foods do not have to be eaten cold. It is better to eat them only slightly warmed up, warm. Or let them sit on the counter and warm to room temperature.

Eating cold food is beneficial for those who are overweight: the body spends additional calories to warm it up.

Other products containing resistant starch: oatmeal (long-cooking!), whole grain and wholemeal bread, root vegetables, especially Jerusalem artichoke, from the south - sweet potatoes, cassava (cassava), cassava.

You need to eat legumes more often. In addition to resistant starch, they contain high-quality vegetable protein. For some, however, legumes cause bloating. For good absorption, they need to be soaked overnight before cooking. In Indian and Asian cuisines, the spice asafoetida is used to facilitate the digestion of legumes. Now you can buy it from us. Legumes go well with non-starchy vegetables and herbs; they are good for making vegetable and meat salads. By the way, the population of regions of the world with traditional consumption of legumes is characterized by health and longevity.

A lot of resistant starch is found in unripe bananas and, of course, raw potato starch. You won't always want to eat unripe bananas and starch, but they can be perfectly added to smoothies along with raw, long-cooked oatmeal. With the right approach, a smoothie is not just a cocktail, and its regular use should be made a rule.

► Smoothie with starch - pumpkin and carrot juice for intestinal health.

Add unripe bananas to fruit salads.

Potato starch, as a source of resistant starch, can be added to dishes. It is recommended to start with 1 tablespoon per day, gradually increasing the dose to 3 tablespoons to achieve greater effect. If you start doing this regularly, the positive effect of resistant starch will occur after 1-2 weeks, when the maximum amount of butyrate begins to form in the intestines. One tablespoon of starch contains approximately 8 grams of resistant starch and virtually no digestible carbohydrates. A well-tolerated daily dose is 40-45 g. There is no point in increasing it. Excess can lead to increased gas formation: intestinal bacteria cannot cope with such an amount of starch.

A little starch can be added to your morning glass of water - 1/3-1 teaspoon.

The best solution would still be to consume resistant starches in their natural form: boiled rice and potatoes, legumes, unripe bananas, root vegetables. It’s good to make salads with chilled lentils, beans, and potatoes. All these products give us not only resistant starch, but also fiber, micronutrients and many other useful things. If there are few such products in the diet, you need to increase their share, eat more raw and lightly processed foods. Then we will get the 15-30 g of resistant starches we need per day, as well as plant fiber.

One medium green banana contains approximately 15 grams of resistant starch. In 100 g of uncooked long-cooked oat flakes - 10 g.

Research has shown greater benefits from resistant starch when combined with wheat bran. This ensures that resistant starch ferments more slowly and is more concentrated in the lower colon, where the butyrate produced from resistant starches is most needed. This also helps reduce ammonia concentrations.

Does resistant starch increase blood sugar?

Doesn't increase. It is practically not absorbed. This type of starch is food for beneficial intestinal bacteria, not food for you. It is better to boil potatoes rather than fry or bake them, then their glycemic index will be significantly lower - 70 rather than 95.

What are monosaccharides and polysaccharides needed for?

Remember that carbohydrates are just sugar molecules, all of which are broken down into glucose by the body. Glucose is the only sugar molecule that is used as fuel by your body's cells from your brain to your muscles.

There are 3 types of carbohydrates, which are determined by the number of sugar molecules they contain:

• Monosaccharide - one sugar molecule, examples include glucose, galactose (in milk) and fructose (in fruit).
• Disaccharide - two sugar molecules, examples include sucrose, lactose (in milk) and maltose (in beer).
• Polysaccharides are several sugar molecules, examples include starchy foods such as pasta or potatoes, and fiber, which is an indigestible part of the plant but aids digestion.

When carbohydrates are "simple", they are mono and disaccharides that are easily absorbed into the bloodstream due to their simple molecular structure. We are talking about milk, fruit and table sugar. On the other hand, "complex" macronutrients are polysaccharides, and due to their more complex molecular structure, it may take longer for the body to break them down into sugar. This refers to grains, vegetables and potatoes.

Please note: Any excess glucose that is not used by the body for energy will be stored as fat. Therefore, to lose weight, combine heavy carbohydrate foods with active training.

Knowing how each of these molecules fits into your daily diet can help you get a mixture of polysaccharides in your diet for weight loss and healthy eating.

Chemical composition

Starch is a substance of organic origin, belonging to the group of polysaccharides, which is part of all green plants. It looks like a fine white powder, tasteless and odorless. It dissolves poorly in cold water; upon contact with hot water it forms a solution with a glue-like consistency.

Starch is produced by plants through photosynthesis. For them, it is a kind of fuel, like glucose for humans. By the way, when starch enters the human body, as a result of biochemical processes, it breaks down into components, one of which is glucose.

Polysaccharides for weight loss

Many nutritionists don't use the word "bad" when describing foods because, as the saying goes, "there are no good or bad foods, only good or bad diets." With that said, carbohydrates that have a rapid rise in blood sugar levels are generally considered fast or light, while those that are absorbed slowly and have little effect on blood sugar are considered slow or heavy.

Please note: The glycemic index was created to measure the rate at which carbohydrates are converted into glucose. Fast-digesting foods have a high index, which ranges from 0 to 100, while “slow” foods have a lower index.

This is important because large spikes in insulin levels affect your hunger (can make you even hungrier), can negatively impact weight loss, and can even lead to diabetes if levels are chronically elevated from eating too much fast carbohydrates.

Complex carbohydrate gainers

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Gainers are balanced carbohydrate-based sports nutrition supplements.

The composition also includes other substances:

• calcium,
• ascorbic acid (vitamin C),
• vitamin E,
• vitamin D3,
• zinc,
• selenium,
• manganese,
• magnesium,
• other microelements and nutrients (depending on the composition and manufacturer).

They allow you to quickly gain muscle mass (if used correctly). Supplements based on complex carbohydrates are in demand, since the goal of a gainer is precisely long-term muscle building, and not to cover the immediate needs of the body after a workout.

Important! The use of gainers can be replaced with a properly balanced diet. The advisability of consuming such supplements should be discussed with a coach or sports doctor.

What foods contain polysaccharides?

To clearly understand what complex carbohydrates are, look at the table; it presents a list of weight loss products, where GI is the glycemic index.

This table clearly shows that the glycemic index of the products is low, which means that these products are slow, that is, dietary. You can safely eat them and lose weight. But don't overdo it - remember that excess sugar that is not absorbed as energy is stored as fat. Print the table and hang it on the refrigerator so you don’t mix anything up.

No-carbohydrate foods

Absolute carbohydrate-free products include pure proteins and fats, which are represented by:

• chicken, duck, turkey, lean beef;
• fish and caviar;
• vegetable oils - not recommended for use during a diet;
• seafood: squid fillet, mussels, crab meat, shrimp;
• bird eggs;
• fermented milk and dairy products: cottage cheese, cheese, milk, yogurt, butter.

There are practically no carbohydrates in the listed list of products. During the diet, it is recommended to obtain proteins and fatty acids from animal products. It is important to remember that they should be consumed in limited quantities to avoid re-gaining excess weight.

How to increase your polysaccharide intake

Supermarket products now have all grain alternatives, so it's not that difficult to make them a big part of your diet:

• Switch from white bread to whole/low-grade/multi-grain flour bread. You can also easily find wholemeal white bread that is better for you;
• make it a habit to eat high-fiber foods and low-calorie grains in the morning, the best choice being oatmeal;
• Try eating brown rice and wholemeal pasta more often than white rice and pasta.
• increase your daily intake of vegetables and fruits.

However, the GI does not take into account the different ways the body processes polysaccharides from starches such as brown rice or oatmeal versus a simple carbohydrate such as an apple. Therefore, we cannot use the GI as the sole measure to determine whether the carbohydrate we choose will help us lose weight or not. In other words, most foods classified as polysaccharides will have low GI values, but there are exceptions, such as some fruits.

Complete list of starch-containing plants broken down into groups

Some people will be surprised to learn that in the first place is not potatoes at all - the enemy of everyone on a diet, but cereals. Yes, yes, the same ones from which they cook.

So, starchy cereals are:

• millet;
• corn;
• wheat

It’s a paradox, but oatmeal and wheat and rice porridge are a component of 90% of diets; corn is a valuable source of vitamins. Feature: easy digestibility.

The largest number of starch-containing vegetables are tubers: rutabaga, potatoes, radishes and radish, Jerusalem artichoke. But the leaders in the presence of carbohydrates in the variety of carbohydrates in question are corn and legumes. The list is complemented by healthy roots of ginger, parsnip, parsley and celery. Here we will add zucchini, squash and pumpkin.

A separate subgroup consists of moderately starchy vegetables. According to the developments of the main theorist of the separate nutrition system, G. Shelton, it includes exclusively cauliflower. But there is also a more expanded version, including: eggplant, carrots, turnips, beets, soy and zucchini.

However, for people watching their weight, nutritionists recommend reducing their consumption to 20-30% in relation to the total diet

Proper combination of products is also important.

Main points:

• it is better to combine starches with each other;
• eat dishes made from legumes or potatoes with salads (cabbage + greens, cucumber + tomato);
• At the same time, include in the menu foods rich in B vitamins;
• Preferred types of cooking: baking and steaming.

So, how many polysaccharides should you eat?

The amount of polysaccharides you should eat depends primarily on your genetics, weight, and activity level.

Important: If you are not actively exercising but want to maintain weight with several workouts per week, a good benchmark for polysaccharide intake is around 200g per day.

The more active you are, the more polysaccharides you can add. Endurance athletes can and should eat around 300-400g per day to help boost their training. The minimum RDA (recommended dietary allowance) for slow-release polysaccharides is 130 grams, with 55% of total calories coming from polysaccharides as a general recommendation.

From an evolutionary perspective, polysaccharides are not essential, meaning that we do not need to consume them to function. In fact, if you don't eat polysaccharides at all, your body will break down fat into small molecules called ketones.

Important: Ketosis is the process of creating ketones when our body uses primarily fat for energy, which involves consuming less than 25g of polysaccharides (less than 100g when ketones are present in the blood and urine). Our bodies not only use fat for energy during ketosis, but they can also convert protein (both plant and animal) into carbohydrates for use as fuel.

You might be thinking, “I need to get into ketosis immediately,” given the obvious fat-burning potential. While ketosis is a forced adaptation that can leave you with low energy levels, really bad breath, an inability to concentrate effectively, and severe vitamin and mineral deficiencies. Additionally, research does not show that fat loss is greater during ketosis compared to a diet of equal calories but with many more carbohydrates. When it comes to polysaccharides, use your common sense—a few servings of fruit, plenty of vegetables (which provide few calories but tons of nutrients), some starches and grains (or a lot if you're very active) each day should help your body provide nutrients needed for optimal performance.

Principle of action in the human body

Carbohydrates are vital for humans, as they are the source of energy. Getting into the stomach with food, starch is converted into glucose, which then enters all body systems through the bloodstream, and its excess accumulates in the muscular system and liver. Starch is a complex carbohydrate that breaks down and, therefore, takes longer to digest than simple carbohydrates, thereby providing long-term “recharging” of the body and a feeling of fullness for many hours.

The role of starch in the digestive process

The breakdown of starch begins immediately after chewing food begins. Under the influence of saliva, the starch molecule is converted into a simpler compound - maltose. The latter, through the stomach and duodenum, enters the small intestine, where the process of conversion into glucose is finally completed. The resulting glucose is absorbed through the intestinal walls into the blood, and is carried throughout the body through the blood vessels, entering every cell of the human body.

If too much glucose enters the body, the digestive system cannot process it all at once, so it stores the excess “in reserve” in the liver and muscles. These reserves of glucose for a rainy day are called glycogen. The body uses it as an additional source of energy during recovery from a long illness, during periods of stress or heavy physical exertion, when the usual “fuel” is not enough.

Indigestible starch

Starch is a complex carbohydrate, and the structure of its molecule, accordingly, is also not simple. Therefore, not all starch that enters the human body with food is digested and converted into glucose. Partially this substance remains unchanged. Such starch is called resistant, that is, resistant to digestion processes.

It is this starch that is most beneficial for humans. Its presence in the body reduces appetite, regulates blood glucose levels and the production of insulin by the pancreas. Resistant starch also helps eliminate “bad” cholesterol from the body.

Classification of resistant starches

There are four varieties of digestion-resistant starch:

• The one found in peas, beans, cereals and plant seeds;
• Potato and banana starch;
• Starch, which is formed as a result of heat treatment of products containing it (for example, when cooking potatoes or rice);
• Gaining resistance as a result of chemical reactions.

The above types are often combined in the same products. For example, resistant starch in unripe bananas turns into regular starch as they ripen. Or the second type of starch is converted into the fourth as a result of boiling the potatoes.

Polysaccharides You Should Eat More of

If you are serious about eating a carbohydrate-heavy diet, then you need to know which foods contain complex carbohydrates. Be sure to include them as a regular part of your diet:

• Grains are good sources of fiber, as well as potassium, magnesium and selenium. Choose less processed whole grains, such as buckwheat and whole wheat pasta.
• Fiber-rich fruits such as apples, berries and bananas (avoid canned fruits as they usually contain added syrup).
• Vegetables rich in fiber. Eat more of any vegetables, including broccoli, leafy greens and carrots.
• Legumes. In addition to fiber, they are good sources of folic acid, iron and potassium.

Selecting slow polysaccharides can take some trial and error. But taking an inquisitive look at the labels of the foods you buy can help you start making healthier choices that will activate your body and protect it from long-term complications.

Complex carbohydrates food list - we reveal secrets and give advice on Pitanie4Zdravie.ru

Minuses

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There are only three disadvantages:

• The need to prepare food. It will no longer be possible to intercept something on the run. For the most part, foods based on complex carbohydrates need to be combined and cooked in order to achieve sufficient nutritional value and provide the body with everything it needs.
• Slowly meets the body's energy needs. When you urgently need a boost of energy, complex carbohydrates are not helpful.
• During pregnancy, if there are no complications, an enhanced balanced diet is prescribed, where the percentage of simple substances may be higher than usual. In addition, vitamins for pregnant women are prescribed. Everything in order to consistently cover the needs of the expectant mother’s body.

These features must be taken into account when organizing the diet.

BMI (BODY MASS INDEX) CALCULATOR ONLINE

The body mass index was developed by the Belgian sociologist and statistician Adolphe Quetelet back in 1869. Since then, calculating body weight has become much easier than estimating by eye or asking friends: “I haven’t gotten fat, have I?” But there are also disadvantages here: body mass index does not give a 100% result. The free online BMI calculator (which will help you calculate your body mass index) should be used for indicative purposes only. For example, athletes and those who regularly go to the gym will have an inaccurate mass index because muscle literally weighs more than fat.

Interesting: BMI norms in different countries can differ markedly from each other. If you believe the WHO (World Health Organization) body mass index tables, it is not difficult to understand that the average is considered the norm. But this does not mean that a person with an average BMI would not be considered “overweight” in the conventional sense.

Body mass index: analysis of results

So, you have calculated your body mass index using our calculator. Our BMI calculator is maximally adapted to the characteristics of residents of Europe and Russia. Now it's time to interpret the data and find out the results. So:

• 16 or less – pronounced weight deficiency,
• 16 – 17.9 – insufficient body weight,
• 18 – 24.9 – normal weight,
• 25 – 29.9 – overweight (preobesity),
• 30 – 34.9 – 1st degree obesity,
• 35 – 39.9 – 2nd degree obesity,
• 40 or more – grade 3 obesity (morbid).

Calculating BMI taking into account age leads to the following results:

• The normal BMI, depending on age in children, ranges from 15 to 18;
• 19-24 years: normal BMI is 19.5 for women and 21.4 for men;
• 25-34 years: Normal BMI is 23.2 for women and 21.6 for men;
• 35-44 years: Normal BMI is 23.4 for women and 22.9 for men;
• 45-54 years: Normal BMI is 25.2 for women and 25.8 for men;
• after 55 years: the normal BMI is 27.3 for women and 26.6 for men.

Let us remind you once again that these data are approximate. But given the magnitude of the error, certain conclusions can be drawn: body weight is normal or far from it. BMI norms may vary depending on standards and trends. Until 1998, in the USA, a BMI of up to 27.8 kg/m² was considered normal, but after 1998 the standards were changed, and the BMI norm recommended by doctors began to end at 25 kg/m².

Facts about carbohydrates

At a time when a person wants to lose weight, one should not give up complex carbohydrates. You need to consume all types of crumbly cereals. Porridge should be cooked so that there is no mucus in the finished product, this increases the calorie content of the dish.

Rice should be brown or wild. You cannot use mono-diets, as this will deprive yourself of essential vitamins and microelements.

Despite its bad reputation, pasta will not harm your figure if it is made from durum wheat varieties. Another condition is that you need to eat pasta in the first half of the day before lunch, without meat or fish.

Glycogen is very necessary for people who are actively involved in sports. It is the glycogen reserves in the muscles that allow you to perform all the exercises in the gym. To replenish glycogen reserves, the diet should include fish, liver, and meat.