What are carbohydrates in food table. How to reduce fat in your daily diet. When to Eat Carbohydrates

Every food of organic origin contains nutrients such as proteins, fats and carbohydrates. To find out what carbohydrates are, you need to imagine that the digestibility of any vitamin and microelement depends on them, as well as providing the body with energy.

Carbohydrates - what is it?

Carbohydrates are a category of simple and complex sugars that are part of all tissues of the human and animal body. This substance is the largest organic "building material" on the planet. Chemistry claims that these carbon compounds are obtained by living organisms through the process of photosynthesis. In the most primitive version, carbohydrate metabolism is carried out by plants. Getting into the body from the outside, they turn into pure energy for the work of all organ systems.

What are the functions of carbohydrates?

The mechanism of action of a substance suggests that its main characteristic should be considered energy. In addition to it, scientists call such functions of carbohydrates as:

1. Structural- they serve as the basis for building cells of plants and living beings.
2. Protective- are a protector from the deforming effects of the external and internal environment.
3. Reserve- hold the rest nutritional components in the body.
4. Regulatory– activation digestive processes in the gastrointestinal tract.
5. Anticoagulant– effect on and antitumor efficacy.

Oxidation of 1 g of carbohydrates releases about 20 kJ of net energy. In excess, they accumulate in muscle mass and liver as glycogen. During rest after physical work glycogen levels are restored from these body resources. The correct carbohydrates implement each of these functions due to the fact that a whole list of useful substances enters the body with them:

• starch;
• glucose;
• heparin;
• chitin;
• fructose;
• deoxyribose.

Benefits of carbohydrates

Almost half of all substances that enter the human body during the day are carbohydrates. Their deficiency in the diet instantly affects the state of health: the functioning of the heart muscle is disrupted, it slows down, the nervous system fails. Main useful properties substances are considered

1. Energy supply. Every activity, such as walking or brushing your teeth, requires some effort. Carbohydrates contain glucose, which is broken down into digestive tract for starch and sugar. This compound contains insulin that can be absorbed into the blood in seconds. Knowing which carbohydrates are useful, you can regulate its level from the outside in diabetes mellitus;
2. Fight against diseases caused by disorders metabolic processes . Food with carbohydrate fibers serves as a kind of "shield" for people forced to live with, high cholesterol or various stages obesity. A diet based on them stabilizes blood pressure and normalizes heart rate;
3. Weight control. Understanding what carbohydrates are, you can learn how to regulate own weight change in the list of consumed products. Carbohydrates cannot be completely abandoned when losing weight if long-term retention is planned. achieved result. Whole grain food reduces the proportion of fat in the body;
4. Mood boost. Studies confirm that eating foods rich in carbohydrates increases the production of serotonin, a hormone wellness and optimism. People on diets deficient in these substances experience more depression, anxiety and outbursts of anger.

Harm of carbohydrates

The main harm that food can cause is overeating, which has negative impact on the body. When the body makes up for the deficit and there is an overabundance, the conversion of carbohydrates into fats begins, deposited on the waist, sides and buttocks. Overeating proteins and fats is more difficult than overeating carbohydrates due to their delicious palatability. Carbohydrates are rich in sweets, chocolate, any pastries, sweets, carbonated drinks. These foods are meant to be enjoyed during times of stress, strict diet or night hunger.

Carbohydrates, which pose a particular health hazard, are called refined. They do not replenish the energy "money box" of a person, but deplete it, while they themselves turn into fat. refined easily digestible carbohydrates synthesized artificially, and therefore do not carry any benefit. Industrial fermentation and refining have stripped the fiber of its entire range of trace elements. Refined sugars are highly concentrated, which explains their popularity with chocolate bars, soft drinks, and chips.

Simple and complex carbohydrates

All carbon organic substances can be divided into two groups: . They are distinguished by the order of influence on the cells of the body and the chemical composition. simple carbohydrates(most of which are refined) break down into 1-2 monosaccharides - this is where the process of their splitting stops. Fast and slow carbohydrates (they are called complex) are unlike each other: the latter consist of 3 or more monosaccharides, which allows them to be digested for a long time and quickly penetrate into cells.

simple carbohydrates

Simple carbohydrates act similarly to caffeine: the energy processed from them is absorbed by the body quickly, but it does not last long. They are insidious because they contain rapidly digestible sugar, which dramatically increases blood glucose levels. light carbohydrates at frequent use cause sugar imbalances and increase the risk of obesity and diabetes. Therefore, you should limit the consumption of the following food groups:

• packaged juices;
• starchy fruits (papaya, banana);
• corn and potato starch;
• snacks;
• pasta from soft varieties of wheat;
• instant cereals;
• bakery products from ordinary flour.

What are complex carbohydrates?

Long carbohydrates or complex carbohydrates allow you to eat less often due to the long-term conservation of energy in the body, so they are an ideal companion for any diet, especially if it is aimed at combating overweight. They have a low, which is measured by the rate of carbohydrate absorption in cells. On a GI scale from 0 to 100 healthy carbohydrates collect no more than 50 units. A diet that is within the scope of this norm is assigned to all obese people.

Complex carbohydrates can be found in:

• legumes;
• cereals;
• whole grain bread;
• whole wheat pasta;
• vegetables ( bell pepper, onion, zucchini, lettuce, spinach, avocado, green beans, all types of cabbage);;
• fruits, with low content sugar (pears, apples, grapefruits, oranges, kiwi, peaches);
• greenery.

Any person suffering from bouts of hunger and rapid satiety should know what carbohydrates are considered safe. Such products have a number of features by which they can be distinguished among the variety of refined substances:

• organic composition without GMOs and flavor enhancers;
• low levels of gluten and other highly allergenic components;
• no damaging treatment;
• shelf life that meets real ideas about natural food.

Foods containing carbohydrates

To discover healthy carbon compounds, you need to study the list of products with a low glycemic index in advance. Foods rich in carbohydrates are included in a special table created and recommended by nutritionists. Among them, it is worth mentioning separately those that are considered the maximum necessary for the body person:

1. Vegetables and fruits. Watermelons, raspberries, blueberries, pears and plums contain a lot of dietary fiber, water and complex sugar. Canned fruits retain the same properties if glucose was not added to them during processing.
2. Whole grains. it the best choice for those who cannot go a day without baking, but are afraid of the consequences of eating refined high-calorie grains. They contain zinc, selenium and magnesium which is an added benefit.
3. Legumes. Beans, peas, chickpeas and lentils are champions in terms of protein content. Knowing what carbohydrates are and how important it is to combine them with proteins, athletes lean on beans before the competition.
4. Low fat dairy products.

How many carbohydrates do you need per day?

Daily energy needs depend on the rhythm of human life. The rate of carbohydrates per day for people with sedentary work and active physical labor differs. If athletes spend about 3000 Kcal, then office managers to protect themselves from recruitment extra pounds do not exceed the norm of 1500 kcal. Recommendations of nutritionists propose to form a diet as follows: 45-65% of food should consist of complex carbohydrates.

Carbohydrates for athletes

People who regularly endure serious physical exertion need to constantly monitor their food intake, food intake and the number of calories. Some of them know that pre-workout carbohydrates are used to increase endurance, but agree to experiment with abandoning them. There is an erroneous point of view that considers a deficiency of this element as a way to force the body to burn more fat, which becomes a critical source of energy in emergency cases.

The proof that this theory is absurd is the very mechanism of processing of substances obtained from food. Complex carbohydrates retain energy for a long time, and fats are similar to simple ones: they are slowly transformed into fuel for muscles and burn out quickly, provoking a breakdown and the need for a new meal. Nutritionists are sure that carbohydrates such as glycogen and fiber work well in combination with fats only if they are taken in food in combination.

Energy enters the human body through food, and its main suppliers are carbohydrates, which are primarily responsible for the formation of energy in the muscles and internal organs. By getting enough carbohydrates, we also provide normal functioning brain tissues. If you know what foods contain carbohydrates and eat them daily, you can not worry about the condition. nervous system, and to put it simply, without carbohydrates a person will not be able to move and think correctly. Pay attention to carbohydrates should be more those who are involved in active sports, whose work is related to physical activity and those who just want to have good figure with muscle, not fat.

Types of carbohydrates and their effect on humans

Knowing which foods contain a lot of carbohydrates, many prefer them, forgetting that excess is often harmful, and an excess of carbohydrates in the body can lead to excess weight and obesity. In addition, it is worth knowing that they are both positive (slow) and negative (fast). Positive carbohydrates, which are also called unrefined, are not converted immediately in the body, so energy is supplied gradually, as for negative or refined carbohydrates, they carry extra calories and can cause great harm to the body.

fast carbohydrates

Products containing carbohydrates are presented in a wide variety, among them there are products that contain enough monosaccharides such as glucose, fructose and galactose, as well as disaccharides, among which lactose, maltose and sucrose should be distinguished. it fast carbohydrates, which are considered beneficial to the body, as they are well absorbed by our body, immediately entering the bloodstream. One of the most easily digestible fast carbohydrates is glucose, which our brain needs, so people engaged in mental work cannot do without it.

The list of foods containing carbohydrates includes those that are rich in fructose. While excessive consumption of glucose can be harmful, fructose, although twice as sweet, is suitable even for people suffering from diabetes because it is absorbed by the body longer than glucose.

With dairy and fermented milk products lactose enters the human body, which is broken down into gastrointestinal tract, turning into galactose, which is not found in its pure form in food. Galactose, on the other hand, is converted into glucose in the human liver. Lactose, like other disaccharides, is slowly absorbed by the body, it is useful for children and normalizes the intestinal microflora, which is important for older people.

Among the disaccharides, there is also a real enemy of people who have a tendency to be overweight - sucrose, which is a carbohydrate in its pure form, which, when it enters the body, is deposited in the form of extra pounds. The source of excess weight is also maltose, which is found in beer and other products.

Did you know that alcohol slows down the process of lipolysis (the breakdown of fat cells), so drinking alcohol will make it extremely difficult for you to lose weight.

Slow carbs

Having understood which foods contain fast carbohydrates, you can move on to polysaccharides - complex or slow carbohydrates. They cannot be considered very useful, however, in limited quantities and they are necessary for a person, despite the fact that excessive consumption of glycogen, starch, fiber and pectin, namely they belong to this group, can lead to excess weight. By becoming aware of which foods contain slow carbohydrates and reducing their consumption, you can also get rid of other health problems. Complex carbohydrates contain a large number of structural elements, which are not absorbed by the body immediately.

The reserve polysaccharide in the human body is glycogen, which, in case of a shortage of carbohydrates, turns into glucose. A good supplier of carbohydrate to the body is starch, which, for the most part, is well absorbed by the body, if we are not talking about resistant starch, which is fermented by bacteria in the large intestine, which contributes to the normalization of the intestinal microflora.

Slow carbohydrates are absorbed for a long time, so they are best consumed in the morning. Their energy is enough for the whole day.

Products containing carbohydrates and restrictions on their consumption

Given the presence of two groups of carbohydrates, the table of products containing carbohydrates is divided into two parts. From the first part you can find out which foods contain fast carbohydrates, in the other part of the list are foods containing slow carbohydrates. In any case, despite the benefits and harms of a particular carbohydrate, you need to know what products they are in in order to organize the correct, balanced diet without disturbing the metabolism.

• A good source of glucose are fruits, including special attention deserve grapes, bananas, cherries, raspberries and cherries. Also, a large amount of glucose is found in vegetables - pumpkin and cabbage.
• The list of products containing carbohydrates can continue watermelon, pear, strawberries, apples, black currants and honey, rich in fructose and useful for diabetics.
• The source of lactose in the human body is, as already mentioned, milk and dairy products.
• Sucrose is found in its pure form in those products that can hardly be called useful - in sugar, jam, many bakery products, in ice cream and sweet drinks.
• Maltose, in addition to beer and malt, is present in honey and some types of pastries.
• List of products containing complex carbohydrates, you can start with animal products, and especially the liver, which contains large quantities glycogen.
• Starch enters the human body through potatoes, bananas, rice and legumes - beans, lentils, peas and beans. Starch is also found in pumpkin, tomatoes, cabbage and other vegetables.

Remember: there are no bad carbohydrates, it's all about the quantity. Most of foods containing a reasonable amount of carbohydrates cannot harm the human body; there are also foods containing a large amount of carbohydrates among them. Therefore, it is sometimes worth listening to the opinion of nutritionists who have tabooed some of these products. They do not advise, for example, to abuse products such as cakes and other sweet foods; you should also be careful about pastries, canned fish and crab sticks. eat less semolina, rice and pearl barley, and many fruits should be treated more carefully. If you want to have a good figure, forget about milk, fat sour cream and kefir. At the same time, you can eat without fear low fat foods, olive oil, lean fish, chicken eggs, meat and even sausage with sausages, the main thing is that it should be normal, without frills.

The table of carbohydrates in foods helps to rethink your diet. feed him more useful products and remove the excess, that which does not benefit, but is deposited at the waist.

Table: carbohydrates in food

Carbohydrates or hydrocarbons are the most abundant substances on earth. But depending on chemical composition they can take absolutely different forms. Therefore, their content varies greatly depending on the food source.

For example, in plants, carbohydrates make up up to 80% by weight. In animals, they are much less, no more than 2 - 3%.

Dairy

Dairy products are often included in the menu when diet food, since they do not contain a large amount of calories and carbohydrates. Their sugars are mostly represented by lactose, which in fresh milk contains no more than 5.2%.

There is even less sugar in processed foods, as it is broken down by lactic acid bacteria during the fermentation process.

The fatter milk product the less carbohydrates it contains. And vice versa.

Meat and meat products

Meat and meat products practically does not contain carbohydrates.

Rarely, these compounds are present as glycogen in muscle fibers. The largest number hydrocarbons are found in highly processed products, in the manufacture of which sugar, spices and vegetable raw materials are added.

Most often, on the packaging with meat, the carbohydrate content is either simply not indicated, or 0 g is written.

In cereals, grains and legumes

Cereals are the most significant source carbohydrates. These compounds are present in cereals and beans in both indigestible form - fiber, and easily digestible starch. Carbohydrates in grains and legumes not only provide energy, but also play essential role in digestion.

The relevance of healthy eating is growing every day. A large number of products are manufactured using harmful chemical substances. At the time of buying food products there is a suspicion of their quality and usefulness. But healthy eating It's not just about eating organic food. This term also means a correct and rational approach to nutrition, establishing the level of consumption of proteins, fats and carbohydrates per day. Today we will find out which foods have more carbohydrates, but first we will consider what we need them for.

What are carbohydrates for?

Almost all of the energy received by the body comes from carbohydrates. In addition, they contribute to the normal and full functioning of the brain. Generally, for normal operation the whole organism is vital. Carbohydrates are of 2 types: simple and complex. The first, they are monosaccharides, are represented by fructose and glucose. Also, the first type includes disaccharides: sucrose and maltose. are called polysaccharides, they include starch, fiber and glycogen. "What's the difference in what I consume?" - you ask. The thing is that excessive consumption of one or another type can lead to serious deviations in the functioning of the body (for example, obesity). Everything is useful, but in moderation. Now let's move on to the question of which foods have more carbohydrates.

Energy intensive products

Let's start with monosaccharides. They can be found in large quantities in honey, vegetables and fruits. The most common monosaccharide is considered to be glucose. It is an easy and fast source of energy, which is vital for the functioning of the brain. At high mental stress it is recommended to use dark chocolate, which is also rich in glucose. Carrots, cabbage, pumpkin, cherries, raspberries, bananas, grapes and pumpkins all contain this monosaccharide.

Fructose - more safe option consumption of carbohydrates. It can be used even by those people who suffer from diabetes (within reasonable limits, of course). Fructose is absorbed somewhat longer than glucose. It is found in pears, apples, grapes, watermelons, strawberries and black currants.

Disaccharides are absorbed much longer due to the more complex molecular structure. When answering the question of which foods have the most carbohydrates, we can confidently talk about sweet food. Candy, ice cream, drinks, jam, regular sugar - they all contain great amount sucrose, the main enemy of all diets. sucrose (carbohydrate clean look) is the main cause of excess weight, excessive consumption of it can end in failure not only for your figure, but also for the health of the whole organism.

Foods containing carbohydrates are high in calories. Based on this, it is important to control the number of calories consumed per day in order to avoid overeating and excess weight. Polysaccharides (complex carbohydrates) are found in pasta, cereals, bread, nuts, and so on. Such are digested and enter our body gradually, so to speak, "in parts". If you think about which foods have more carbohydrates (namely polysaccharides), then you need to proceed from the fact that one of those is starch. And this begs the conclusion: legumes and grains, potatoes, bananas and tomatoes contain a large amount of complex carbohydrates.

Summing up

Having information about which foods have more carbohydrates, you can special problems build diet, in which both simple and complex types of them will be present. In addition to carbohydrates, the body needs proteins and fats. usually contain proteins. Carefully monitor the amount of all food elements and the total calorie content of dishes. Excessive consumption of fats and carbohydrates can lead to obesity and other diseases.

The main source of energy that a person takes from food are carbohydrates, simple and complex. They are necessary for the formation of energy in tissues human body for normal protein and fat metabolism. They form, in combination with proteins, various enzymes and hormones, secretions salivary glands. Therefore, foods containing carbohydrates must be present in the diet of every person. And let nutritionists argue about their harm and benefit, it is absolutely impossible to exclude carbohydrates from the diet. Lack of monosaccharides (glucose, galactose, fructose) and polysaccharides (maltose, sucrose) will lead to fatty degeneration of the liver and dysfunction of this important organ for humans.

But the excess will cause a rapid increase in insulin levels and contribute to the formation of fat. Therefore, it is so important to maintain balance and eat right. The carbohydrate menu is more needed by people engaged in mental activity.

Good and bad carbohydrates

• The average rate of carbohydrates in the diet of any person is approximately 400-500 grams. Conventionally, they can be divided into two classes: positive and negative. Negative include sugar contained in alcohol (wine, liqueurs), sweets, cakes, ice cream, sweet carbonated drinks. Such food is best consumed in minimal quantities, since it has a lot of empty calories, it leads to exhaustion. vitality organism.
• Starch is a positive carbohydrate. Vegetables and nuts, legumes and cereals, pasta are especially rich in them. The process of converting starch into simple sugars is rather slow. It usually takes about six hours. Dishes from nuts, vegetables, beans satisfy hunger for long time, which can not be said about sweets and alcohol.
• Fiber-rich fruits are also a good source of carbohydrates. It improves bowel function and removes "bad" cholesterol. Lots of fiber in wheat bran.

Products containing carbohydrates: list

If you look at the list of products containing carbohydrates, you will notice that most of all monosaccharides and polysaccharides are found in sweets, sugar, jam, marmalade, raisins, and butter biscuits. Over 65 grams of these chemical compounds found in cereals and pasta. But in vegetables and fruits, such as carrots, melons, peaches and watermelons, berries: blueberries, strawberries, currants and gooseberries - there are few of them.

1. Products with very great content(over 65 grams per 100 grams of product). These are honey, jam, sweets, sweet pastries, buckwheat and semolina porridge.
2. Products with a high content (from 40 to 65 grams). These include rye and wheat bread, halva, cakes, beans, peas and chocolate.
3. Products with a moderate content (11-20 grams). These are various fruit juices, potatoes, grapes, beets, ice cream.
4. Products with a low content (5-10 grams). From vegetables, this group includes zucchini, cabbage, pumpkin, from fruits - melon, pears, peaches, oranges and apricots.
5. Products with a very low content (2-4.9 grams). These are milk, kefir, sour cream, cottage cheese, cucumbers, lemons, green onions.

Thus, you can see that in the list of products containing carbohydrates, in descending order, in first place is

"harmful" pastries, and on the last - dairy products. Sweets should be consumed as little as possible, but dairy products should be included in the diet more often.

Proper distribution of carbohydrates in the daily menu

When shaping your portion of food, you need to remember about important rule third part. This means that the plate should contain two-thirds of carbohydrate-rich food and one-third of protein food. But fats should not be abused: their share in the plate should not exceed two percent. This will allow people who are overweight to lose weight quickly, and the rest who have normal weight, support it.

Best of all, the body absorbs carbohydrates in the morning, but for dinner you need to eat protein foods. Dietitians do not recommend sticking to a carbohydrate-free diet, you just need to stop eating simple carbohydrates (semi-finished products, flour products, sugar), replacing them with complex ones (wholemeal bread, brown rice). A carbohydrate-free diet can only be practiced in exceptional cases as a remedy.