Fast and slow carbs, lists and tables long and fast utilizable products
Proper nutrition is one if not the best way to keep a slim figure. If you know what products you eat, you know which ones help you to gain weight and which to throw him. One of the highlights of power – the presence in the diet of carbohydrates.
What is carbohydrates
Carbohydrates are sugars that allow you to completely degraded and assimilated to proteins and fats in the body, as well as ensure full-fledged work of the brain. Carbohydrates are divided into
- quick (simple), fissile with high speed
- slow (or complex), fissile long enough.
Fast carbs can be composed of a single unit (monosaccharides) or two units (disaccharides). These carbohydrates quickly raise glucose in the blood and have a high glycemic index.
Products that have three or more units, called polysaccharides, or slow carbs. They raise the level of glucose in the blood slowly and have a low glycemic index, being the main source of energy for the body, so their share in the daily diet should be at least 40% of the total number of calories consumed.
Why do fast carbs gain weight
As fast carbs with high velocity are broken down into sugars, immediately entering the blood, the pancreas in response to a sharp rise in sugar begins to produce insulin. Insulin converts the excess sugar in fat cells while blocking waste fat stocks. As soon as the sugar from the blood «evacuated», we again visited the hunger, forcing to eat more and more.
That’s why eating chocolates, milk chocolates and other products containing quick sugars leads to the fact that the weight is typed in, even with a small amount of calories.
So if you want to get rid of excess weight, it is best to keep handy a table that shows what foods contain fast and which are slow carbohydrates. Then you will easily be able to determine that it is better to choose to quickly «grab a bite». For example, something to eat – an Apple or a banana? What is contained in berries, fruits, meats, and baked goods? Fast and slow carbohydrates table share on the glycemic index and the degree of digestibility.
However you should not absolutely avoid fast carbs, because without them man is difficult to live. Sugar is necessary for the functioning of the brain and nerve cells. Also, these saccharides essential after physical labor and sports activities, they replenish muscle glycogen stores that are lost after exercise. Fueled by fast carbohydrates the muscles recover faster, which means that the next training will be held more efficiently.
Experts advise to consume at least 100g of fast utilizable products within 4 hours after exercise and of not less than 600 g in 24 hours. The best products with high glycemic index are white rice and bananas.
But to the physical exertion required slow carbohydrates, which will help to maintain muscle performance and to withstand the load.
Use complex carbohydrates
A long, slow complex sugars that are broken down into simple sugars not as quickly as simple. They don’t substantially boost blood sugar levels, and help to maintain it in the quantity necessary to fuel the muscles and maintain brain activity.
Controlling in your diet slow and fast carbs, you can maintain weight or to lose its ability of these products to convert the sugar to fat or block this action.
To complex are:
- the pectin.
All these substances differently affect the body.
- Glycogen is processed into glucose. If the body does not get this carbohydrate products, it begins to produce glucose from proteins and fats. Glycogen is liver (pork, beef, chicken), yeast cells, and the crab meat.
- The starch found in potatoes, grains, legumes. It is converted into dextrose, a source of energy for the body. A stable level is important for mental and physical health.
- The benefits of fiber is difficult to overestimate. Two-thirds of the fiber pass through the digestive tract, capturing along the way the bad cholesterol, toxins and other harmful substances, and then naturally leaves the body. Thanks to the fiber, the intestines are protected from various diseases, improves the function of the digestive system. Fiber include a large number of vegetable fibers, leaves and rind of fruits, vegetables, legumes, seeds . The fiber is pectin.
- Insulin is produced from fructose, is a reserve carbohydrate of many plants and is an excellent replacement sugar (especially for diabetics).
When you eat complex carbohydrates the feeling of fullness lasts long, therefore there is no desire to eat. Reducing the amount of calories with them, you can very quickly reduce weight, without losing energy.
However, it is not necessary to limit the number of these products in the diet to a minimum, the lack of carbohydrates leads to a decrease in body tone, weakness, sleepiness and even dizziness and headaches.
Foods that contain fast and slow carbs
To easily navigate in the form of carbohydrates, has developed a special table, which you can use to determine the glycemic index of foods and learn which ones are simple and which are complex carbohydrates.
High and medium glycemic index characteristic of fast utilizable carbohydrates. For example, a high index have a beer, roast potatoes and mashed potatoes, honey, white bread, donuts, waffles, biscuits, chocolate bars, jellies, lasagna, pizza, spaghetti and many other much-loved food. Products with secondary index – pasta from durum wheat, some berries and fruit (lychee, mango, persimmon, kiwi, cranberries, pineapple, grapes, etc.), juices (Apple, cranberry, orange, grapefruit, carrot, etc.), buckwheat, beans, etc.
Slow carbs have a low glycemic index. These include wild rice, brown lentils, celery root, apples, beans, fresh green peas, pomegranates, peaches, quinces, oranges, tangerines, grapefruits, plums, nectarines, apricots, pears, raspberries, strawberries, raw carrots, garlic, tomatoes, eggplant, radishes, cottage cheese, natural yogurt, milk of any fat content, natural chocolate with a cocoa content of not less than 85%, etc. Very low glycemic index have the most nuts, mushrooms, cabbage, onions, celery, zucchini, cucumbers and many other vegetables olives. The lowest index (5) – shellfish and spices.
More detailed tables today you can easily find doctors or even the Internet, it is possible to make a rough menu, through which excess weight will go without harm and even with advantage.