Why are carbohydrates needed?
It should be remembered that all carbohydrates in foods are broken down in the body into glucose, which is a source of energy, stimulates thinking and mental activity, nourishes nerve cells, starts the processes of digestion and respiration, and is spent on physiological needs.
Therefore, it is not recommended to give up carbohydrates under any circumstances. You just need to determine which carbohydrates are healthy and which are harmful.
A deficiency of carbohydrate-containing foods in the diet leads to diseases of the heart and blood vessels, impairs memory, provokes headaches, muscle cramps, reduces concentration and the ability to perform mental stress. Therefore, it is important to know the optimal carbohydrate intake.
The role of complex carbohydrates for the human body
Simple and complex carbohydrates are very important for the full functioning of the whole body. The list of products is quite extensive. But first, it’s worth finding out the functions of complex compounds. The main purpose of foods with complex carbohydrates is to provide energy to the body. With a deficiency of these substances, a person experiences increased fatigue, constant fatigue, and drowsiness.
Many people have probably heard about the features of a low-carbohydrate (no-carbohydrate) diet, which should help you lose weight. So, when this is followed, brain cells experience starvation and exhaustion. This provokes a decrease in mental activity. Energy deficiency also destroys muscle tissue. Therefore, with this option for losing weight, it is very difficult for a person to accustom himself to sports.
When losing weight, it is very important not to give up the use of polysaccharides. Having abandoned them, the woman’s (man’s) body begins to actively produce the stress hormone corizol and prolactin. At the same time, the synthesis of thyroid hormones sharply decreases. Such a serious endocrine disruption can lead to serious consequences. And most importantly, prolactin and cortisol “freeze” weight in place. You won't be able to lose weight. Therefore, daily consumption of foods with carbohydrates (only complex ones) will speed up this process.
General issues
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The benefits and harms of carbohydrates
The structural unit of all carbohydrates is saccharides. Healthy carbohydrates differ from harmful ones in their chemical composition and number of structural units. In this regard, they distinguish:
- Monosaccharides - consist of one structural unit (fructose or glucose) and are absorbed in the body instantly.
- Disaccharides are a combination of two structural units and, like monosaccharides, are classified as simple carbohydrates.
- Polysaccharides contain three or more units, and due to their complex molecular formula, they are broken down slowly in the body, which is why they are called slow carbohydrates.
Simple carbohydrates
Simple carbohydrates are harmful to the body. They instantly appear in the blood and increase sugar levels. These include glucose, fructose and their various compounds. Products containing quickly digestible carbohydrates are:
- Sugar is a combination of glucose and fructose (sucrose).
- Fruits, sweets, milk (it contains lactose - milk sugar), some vegetables.
Among vegetables, potatoes are considered a conditionally harmful product, since the breakdown of starch-containing substances produces maltose - it contains two glucose molecules, which are fast carbohydrates.
Complex carbohydrates
Complex carbohydrates include: fiber, dietary fiber, glycogen, pure starch. Their advantage is their slow absorption. The body receives the energy it needs and manages to spend it, so fat is not deposited.
Sources of slow digestion carbohydrates are:
- Cereals, durum pasta.
- Bread products made from wholemeal flour.
- Legumes (except soybeans).
- Vegetables (cabbage, greens, pumpkin, cucumbers, tomatoes).
- Unsweetened varieties of fruits, berries.
Healthy carbohydrates are absorbed slowly and do not cause spikes in blood sugar. The absorption of a well-thought-out carbohydrate breakfast takes 3.5-4 hours - the entire period the person feels full.
Why do we need sugar in the body?
Carbohydrates are required by the body to maintain energy. It produces approximately 60% of its energy from mono- and polysaccharides. And the rest is fats and proteins.
Please note: It should be noted that fast carbohydrates immediately return lost energy, but they themselves are quickly consumed and then the body signals for supplementation. Then polysaccharides come into play, they feed the body with fuel slowly but for a long time. The body especially requires heavy carbohydrates for those who do not like to sit in one place.
To feel energetic and not suffer from hunger, the ratio of carbohydrates should be as follows:
- polysaccharides – 70%;
- monosaccharides – 25%;
- fiber – 5% of the total amount of carbohydrates required.
This combination will allow you to save energy for sports and at the same time stabilize constant weight loss.
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Absorption of healthy carbohydrates
Due to the fact that complex carbohydrates are absorbed gradually, they participate in a weight loss program and promote weight loss. To assess the usefulness of products, the glycemic index is used, which characterizes the rate of absorption of substances by the body. The amount of carbohydrates consumed per day is also important.
Potatoes are included in the list of complex carbohydrates, however, their glycemic index is high and they are quickly absorbed. In addition, potatoes contain large amounts of sugar. This must be taken into account when drawing up a carbohydrate menu for a diet.
Table of foods containing polysaccharides
In order to accurately know and have a good understanding of foods with slow carbohydrates and GI indicators, the following table has been developed:
| Glycemic index | Grocery list |
| 10 | Avocado |
| 15 | Agave syrup, broccoli and Brussels sprouts, some types of nuts, zucchini, white cabbage, onions, beets, cucumbers, bran, greens, lettuce, bell peppers, black currants, peas, champignons |
| 20 | Eggplant, lemon, soy sauce, dark chocolate |
| 25 | Cherries, blackberries, strawberries, gooseberries, raspberries, red currants, pumpkin seeds, blueberries, lentils |
| 30 | Apricot, grapefruit, pear, tangerines, sugar-free marmalade, milk, carrots, tomatoes, raw beets, green beans |
| 35 | Orange, durum wheat pasta, peaches and nectarines, pomegranate, figs, yogurt, poppy seeds, dried apricots, sunflower seeds, wild rice, celery, plums, tomato juice, beans, apples |
The table does not show all ingredients with a high glycemic index content. There are some fruits and vegetables about which there is a lot of controversy. These are persimmons, strawberries and other berries, fruits and vegetables. Before use, it is still important to find out the indicator so as not to provoke an increase in blood sugar levels. For people with diabetes, this negatively affects their overall well-being and vascular condition. For those who simply want to maintain a slim figure, the presence of polysaccharides is contraindicated - an increase in sugar levels also provokes the formation of fat cells.
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Healthy carbohydrates for weight loss
Foods containing carbohydrates that are healthy and promote weight loss are:
- Bran, oats, peas, lentils, beans.
- Apples, citrus fruits, berries.
- Barley, buckwheat, brown rice.
- White cabbage and all other types of cabbage.
Unlike fast carbohydrates, the substances in these products contain dietary and plant fibers, which improve intestinal motility, normalize metabolic processes, and create beneficial microflora in the intestines.
Norm of carbohydrates per day
To create a healthy menu, it is important to adhere not only to the correct list of products, but also to take into account the amount of food consumed. It is necessary to develop a weight loss program taking into account the carbohydrate intake.
If you do not take this indicator into account and consume slow carbohydrates in excessive quantities, your body weight will inevitably increase. Strict consumption monitoring is required.
Effective in matters of weight normalization is interaction with a nutritionist-endocrinologist, who, based on the patient’s current state of health, develops a personal scheme and table of carbohydrate consumption in foods.
In Zelenograd, such care is provided at the Axis Medical Center. Consultations with a nutritionist will help you determine the sources of carbohydrates and their quantity.
Daily carbohydrate needs
The daily intake will be different for each person.
On the Internet, some sites claim that the carbohydrate norm is 3–5 g per 1 kg of weight. In reality, everything is more complicated. The norm must be calculated for each person individually .
The need depends on gender, age, weight, activity level , etc. Also, your current goals are of great importance. For example, when losing weight and gaining muscle mass, you need completely different amounts of carbohydrates per day.
As an example, calculations were made for a 30-year-old man and woman of average height and low activity. See table below.
In the case of weight gain, average activity was taken (3 workouts per week).
Based on your gender, weight, and weight goals, you can determine your carbohydrate needs. Of course, the figure is approximate, but the error will not be very large.
| 50 -55 kg | 55-60 kg | 60-65 kg | 65-70 kg | 75-80 kg | 80-85 kg | |
| Men | ||||||
| Weight loss | 140 | 145 | 150 | 155 | 160 | 165 |
| Weight maintenance | 160 | 165 | 170 | 175 | 180 | 185 |
| Muscle gain | 270 | 280 | 290 | 300 | 315 | 325 |
| Women | ||||||
| Weight loss | 110 | 115 | 120 | 125 | 135 | 140 |
| Weight maintenance | 130 | 137 | 145 | 150 | 160 | 165 |
| Muscle gain | 228 | 240 | 245 | 255 | 270 | 280 |
When gaining muscle mass, the body needs a lot of energy. In this case, it is recommended to focus on foods high in carbohydrates. Of course, not forgetting about proteins and fats.
Lack of carbohydrates
A deficiency can cause weakness, fatigue, irritability, and apathy. In addition, muscle tissue and fat reserves, as well as proteins and fats supplied with food, will begin to be used as a source of energy.
Excess carbohydrates
Excessive amounts of them lead to a set of extra pounds .
Abuse of simple carbohydrates can lead to diabetes, arterial hypertension, insulin resistance, cardiovascular diseases and cancer.
Complex carbohydrates , on the contrary, can prevent these and other diseases . Fiber plays a big role here.
When the need increases
Since carbohydrates are the main source of energy, the need for them increases with increased mental and physical activity. If you decide to play sports, gain muscle mass, or your new job involves heavy physical activity, increase the amount of carbohydrate-containing foods.
Products containing polysaccharides
There are foods that contain only simple sugars or complex ones. How to prepare them so that they bring maximum benefit to the body? The following table shows which foods contain complex carbohydrates and how to properly prepare them for proper nutrition.
| Products | Group Description |
| Vegetables and greens | Most of them are found in vegetables and herbs. The richest of them: tomatoes, bell peppers, zucchini, leeks, celery, cabbage, spinach, lettuce. These vegetables contain virtually no calories, especially if eaten fresh. It’s good to steam vegetables or make smoothies out of them. They need to be cooked until half cooked, and some of the beneficial elements go into the decoction. High temperatures and prolonged cooking reduce the benefits of vegetables. |
| Berries and fruits | This group of products contains both difficult-to-digest carbohydrates and simple ones. The GI indicator is important here. They must be eaten raw. The most ideal are: kiwi, apples, figs, cherries, peaches and pomegranates. Some of them are: bananas, watermelon, mangoes and pineapples, which are very healthy, but they have a high GI. Canned food made from these products in its own juice does not lose its good quality. Of the dried fruits, dried apricots are considered the healthiest. Freshly squeezed juice without added sugar is healthy. |
| Dairy | This group does not contain complex carbohydrates, they only contain disaccharides. In addition to sugars, milk contains a lot of phosphorus, calcium, and vitamins. You can eat these products every day, but don’t overdo it. |
| Porridge | All whole grain porridges bring great benefits to the body. Such grains include oatmeal, bulgur, buckwheat, wheat and brown rice. It is not recommended to eat semolina and muesli. The best way to prepare cereals is to steam them with boiling water or kefir. Buckwheat or oats filled with kefir cleanse the body of harmful elements. |
| Cereals and legumes | This group of products contains a lot of fiber and is very useful for weight loss. From this group it is recommended to eat: bread and pasta made from coarse flour or whole grains, barley or oat flakes. Fiber stimulates intestinal motility, removes toxins and suppresses the feeling of hunger. And the group of legumes regulates carbohydrate levels and saturates the body with proteins. The best products: peas, chickpeas, lentils, boiled beans. |
| Beverages | Freshly squeezed juices from fruits, berries and vegetables always contain slow carbohydrates. There are a lot of them in tomato juice. In other drinks made from plant materials, there are not too many polysaccharides, but when you are on a diet for weight loss, it is right to drink a glass of juice for a snack rather than snack on a bun. |
When choosing foods, you should consider their calorie content. The more high-calorie ones are best eaten before lunch. With a sedentary lifestyle, it is necessary to limit foods high in polysaccharides in the diet. Knowing which foods contain complex carbohydrates and certain types of polysaccharides, you can safely eat them and not be afraid of gaining weight. It is important to eat a balanced diet, then metabolic processes will not be disrupted and the risk of gaining excess weight will not increase.
Why are fast carbohydrates harmful?
Glucose is the main source of energy. Its blood level rises as it is absorbed by the body. In response, the pancreas produces insulin.
If a lot of glucose enters the body, its level quickly increases, then more insulin is produced, even with a “reserve”, especially in people who are already overweight. The necessary glucose enters the cells under the influence of insulin, and the “excess” under the influence of the same hormone – insulin – turns into fat.
But do you remember that insulin was produced “in excess”? Under its continued effect, your glucose level “falls” and you feel hungry and need to eat something else sweet - cookies or chocolate. It turns out to be a vicious circle.
This is how excess weight is gained, and with it fluid retention, stress on the liver, increased cholesterol, narrowing of blood vessels and plaques in them, hypertension and heart disease, diabetes mellitus... And it is extremely difficult to lose weight due to excess insulin, and carbohydrates themselves block the secretion of “ satiety hormone,” and the lover of sweets eats even when he is not hungry. Plus, simple carbohydrates cause addiction, akin to drugs.
Expert opinion
Egorova Natalya Sergeevna Dietitian, Nizhny Novgorod
The author of the article correctly warned about ketosis. You cannot “drive” your body into a state of ketoacidosis while trying to lose weight. Is it dangerous. Most doctors would agree with me that they are wary of low-carb diets. Of course, such diets can be effective, but they should only be used as a last resort. And then after consultation with a nutritionist.
As a doctor, I note that the best way to lose weight is through a healthy diet. The best option is to reduce the consumption of fast carbohydrates and foods with a high glycemic index. They are the most harmful and most interfere with losing weight. Therefore, instead of fast carbohydrates, eat slow ones. They are not absorbed so quickly, so after consuming them there is no sharp increase in blood glucose levels. And this is very important if you are losing weight.
I would also recommend reducing the amount of fat you eat. Avoid pork, lamb and fried meat. Eat more vegetables, fruits, berries, fiber. And move more, or better yet, start running or join a gym. This way you will have a much better chance of losing weight.
Red list of products
It is advisable to exclude the products listed below or at least reduce their consumption not only for patients on treatment protocols, but also for healthy, conscious people: after all, insulin resistance is a lifestyle disease.
- Sugar (including fruits, honey, dried fruits, sweet juices, store-bought sweets).
- Porridge (oatmeal, pearl barley, corn, semolina, rice, except wild).
- Bakery products.
- Flour, starch, semi-finished products, pasta.
- Store-bought sauces.
- Chips, beer, crackers.
- Soda and energy drinks.
- Corn syrup is truly a wolf in sheep's clothing.
Where is the enemy hiding or learning to read labels - what is another name for sugar?
- Coconut sugar
- Beet sugar
- Cane sugar
- Palm sugar
- Barley malt
- Maltodextrin
- Maltose
- Dextrose
- Corn sugar
- Fructose
- Levulose
- Corn syrup
- Malt syrup
- Molasses
- Agave syrup
- Maple syrup
- Isoglucose
- Brown sugar
The benefits of polysaccharides for weight loss
It is very easy to distinguish a simple carbohydrate from a complex one. Anything that tastes sweet is a fast monosaccharide. This is the enemy of those losing weight. Therefore, during diets such foods are excluded. To maintain your figure, they are also kept to a minimum.
But polysaccharides do not have a pronounced sweet taste. They turn into energy very slowly. Sugar levels do not rise sharply, since the body transforms them into sugar gradually.
Long carbohydrates will take away your appetite for a long time, which is why they are not excluded from diets. By consuming them, you get clean energy without fat. In addition to the fact that the polysaccharide allows you not to feel hungry for a long time, it is very useful. Products containing polysaccharides are rich in vitamins and microelements. They strengthen hair, nails, and improve skin condition.
Important: When losing weight, polysaccharides are best consumed in the first half of the day. In the afternoon, give preference to protein foods
Be sure to pay attention to the glycemic index. The higher it is for a product, the faster this product is transformed into glucose. This means that it is useless and even harmful when losing weight. Read the connection between the glycemic index and types of carbohydrates in this article.
This parameter is especially important for diabetics. Slow carbohydrates can also have a high GI. Such products include potatoes. Despite the starch content, the GI is very high. Eating potatoes will not help you lose weight. That is why it is prohibited in diet menus. For weight loss, it is better to give preference to polysaccharides with a low glycemic index.
