2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-18 00:50
Again and again, people come to the topic of nutrition, being interested in the whole range of products and their properties that affect the human body. In an effort to create for themselves the ideal diet, taking into account individual characteristics, they learn many new concepts. Today in this article we will talk about easily digestible carbohydrates.
Carbohydrates are different
When it comes to carbohydrates, it is necessary to clarify that they are divided into simple and complex. This division is based on the speed of digestion and absorption into the blood, differences in structure and nutritional value.
Recently, various low-carb diets have been gaining popularity, based on eliminating simple carbohydrates from the diet and eating complex carbohydrates in moderation. Therefore, there are lists and tables with simple carbohydrates, where the corresponding products are indicated.
Complex
First, let's talk about complex carbohydrates, as they usually cause less questions. They are called complexdue to the fact that the digestive system is very difficult to break them down. Thus, complex carbohydrates are digested for a long time, while not raising blood sugar levels. In addition, they provide a person with a feeling of satiety for 3-4 hours. As a rule, they include fiber, starch, glycogen and pectin. So they can be obtained from various cereals, vegetables and wholemeal breads.
Such products are recommended to be included in your daily diet in combination with proteins. After all, it is useful and nutritious, and the most pleasant thing is that it does not negatively affect the figure. Controversial foods in this category are potatoes and pasta. Despite the fact that they are classified as complex carbohydrates, many diets still prohibit them. Why?
The fact is that the method of preparation decides a lot. For example, if you make potatoes in their skins and eat them with other vegetables, then nothing bad will happen. But if you fry it or bake it in the oven with some kind of fatty sauce, then, of course, there can be no question of any weight loss. Pasta, on the other hand, is recommended to be slightly undercooked, to cook, so to speak, al dente, and also not to add oil.
Simple
What about simple carbohydrates? They are also called fast, easily digestible carbohydrates. Things are different with them. Already from the name, we can say that they are quickly digested and broken down, and can also significantly increase blood sugar levels. At the same time, they almost do not saturate the body, which is why very soon afterthe use of something like this will certainly want supplements. These include fructose, glucose, sucrose, m altose and lactose. All of the above are natural sugars, which already speaks of their unsuitability for various diets.
Why do they get fat? The fact is that foods with easily digestible carbohydrates contribute to an increase in blood sugar levels and the production of insulin. Glucose is distributed throughout the body, but if there is too much of it, then it goes to body fat. This is how, with excessive consumption of foods high in simple carbohydrates, people gain weight very easily. So, let's take a closer look at what it is - easily digestible carbohydrates. Below is a list of products that contain them. Let's talk about many other things.
Where are they held?
As we have already found out, fast carbohydrates include sugars: glucose, sucrose, fructose, lactose and m altose. There are lists of foods with easily digestible carbohydrates. They traditionally include various sweets, pastries and simply flour products. The quantity decides a lot, because the sweeter the product, the more glucose or other sugar there is. And this, in turn, indicates an excess of simple carbohydrates.
Of course, it would be very difficult to make an absolutely complete list of foods with fast carbohydrates. After all, there are so many of them. In addition, such a gigantic list would be completely inconvenient to use. Therefore, you can simply be guided by the sweetness of the product and determine the number of carbohydrates in this way.
Below is the tablefoods containing easily digestible carbohydrates.
| Product, 100g | Carbohydrates |
| Sugar | 99g |
| Honey | 82g |
| Sweet jam | 61g |
| Cakes and pastries | Depending on ingredients |
| Custard | 11g |
| Sweet pastries | 55g |
| White flour bakery products | 50g |
| Pancakes | 33g |
| Milk 3.5% | 5 g |
How do they affect the body?
What do fast carbohydrates do in our body? In fact, it is very important to monitor the amount of foods that are easily digestible carbohydrates. Abuse of them will lead to the accumulation of fat, not only under the skin, but also directly in the organs.
So, in the liver, this can lead to the development of hepatitis and other complications that are very difficult to detect at the time of their inception. The pancreas, adrenal glands, intestines, stomach can also suffer. The high calorie content of these products does not yet become a guarantee of saturation. Their use can lead to a vicious cycle. First, a person eats (and in considerable quantities), feels full, then after a very shorta period of time hunger appears and the body requires supplementation.
It is also dangerous that sweets are highly addictive, and then it is very difficult to deny yourself them, even when the feeling of hunger subsides. Unfortunately, easily digestible carbohydrates do not carry any particular benefit to the body. Their only plus is fast saturation, which is quite convenient in any extreme situations when you need to quickly replenish your strength.
The glycemic index is our friend
If, for whatever reason, you decide to control the consumption of simple carbohydrates, then you need to learn about such a concept as the "glycemic index" (GI). It indicates how much a particular product will provoke a jump in blood sugar levels. The higher the glycemic index of the product, the more fast carbohydrates - natural sugars - are in it. So, such a product can cause body fat, which is not good.
GI of sugar itself is 100 units. But there are foods that have a glycemic index even higher than this indicator, such as sweet corn flakes, boiled or baked potatoes. Foods with a low glycemic index are what you need for those who refuse easily digestible carbohydrates. After all, the lower the GI, the less sugar.
What do they eat it with?
In order to start controlling the presence of fast carbohydrates in your diet, it is recommended to give up sweets and pastries, in general, minimizeconsumption of products from the list of easily digestible carbohydrates. But periodically you can dilute the diet with various fruits and berries, cereals. Even a couple of sweets a day will not harm the figure. After all, if everyone knows the measure, then you can eat sweets and lose kilograms at the same time.
How to reduce their consumption?
It is in the power of each person to help his body. Reducing the consumption of foods high in easily digestible carbohydrates will help the body cleanse itself of excess, put itself in order. This is where proper nutrition can help. Of course, none of this is possible without some restrictions.
Firstly, it is necessary to minimize the consumption of sweet and starchy foods, as well as fried, smoked and too fatty - the body will thank you for this. Vegetables and fruits are recommended to be consumed fresh whenever possible, and the rest of the products should be boiled or steamed, baked.
Instead of fast carbohydrates, you can pay attention to the proteins and he althy fats found in nuts and seeds, soy milk. You can try to slightly adjust the timing of meals and portion sizes, increasing the number of meals and reducing the amount of food. Of course, sports will not be superfluous, at least exercises and daily walks. All this together will help the body to normalize its work, and a nice bonus will be weight loss and body tone.
And with diabetes?
Tracking the glycemic index of foods and their simple carbohydrate content is very important for diabetics. Previous paragraphmay also be useful to them. After all, the exclusion of products with easily digestible carbohydrates is simply necessary for them. At the same time, we can talk not only about sweets and pastries.
The fact is that there are vegetables that can harm people with high blood sugar levels. These include potatoes and carrots, which are very high in starch, so they are recommended to be excluded from the daily menu altogether and consumed very rarely.
From boiled beets should also be abandoned, because it contributes to a sharp jump in blood sugar, which is very dangerous for diabetics. Of course, sometimes vegetables, fruits, and sweets can be allowed, but very rarely and in small quantities, as if in the form of exceptions. Self-control is the most important thing when following a certain diet.
To athletes
Fun fact: fast carbohydrates, which are quite bad for the figure, can be good for training. It sounds a bit paradoxical, but 20-30 g of fast carbohydrates half an hour before a workout can help increase performance, which in turn will positively affect the results of strength training.
Thanks to carbohydrates, the muscles seem to be saturated with energy, and the effectiveness of exercises increases. Also, runners usually use the properties of simple carbohydrates, which can quickly saturate the body. Therefore, marathon runners and skyrunners always snack on nuts and dried fruits, drink cola and isotonic drinks during long distances.
Only one thing - this life hack is not suitable for those who are trying to lose weight through training. After allit's still sugar. So losing weight should give up not only sweets, but also some tonic drinks with a high sugar content.
Carbohydrates and happiness
Many people avoid such articles and studying the dangers of sweets, because they consider it insignificant, insignificant. Recently, there have been more and more cases of addiction, as well as the habit of often eating sweets, starchy foods, overeating and not watching what goes into your mouth - as long as it tastes good.
Of course, when this happens infrequently, there is nothing wrong with it. Sugars really contribute to a surge of strength and energy, improve brain function, and produce happiness hormones. It is only important to remember that this effect is short-lived. Another hour will pass, and all these sensations will disappear.
The trouble is that sugar is addictive. Sometimes people can experience a real breakdown when they refuse it. So it’s worth learning to control ourselves and our desires so that sugar does not take over us, learn to find happiness and positive emotions in something else.
So now you know all about easily digestible carbohydrates. The main thing is to use this knowledge correctly.
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