Products containing carbohydrates: list, description

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-18 00:50

The latest fashion trends in he althy lifestyles are proper nutrition. From here comes a huge number of recipes, diets, recommendations that are aimed at acquiring a he althy body and a slender fit figure.

Of course, the main recommendations are correct and worth listening to. But there are also those that can significantly harm he alth.

Diets are very popular, where it is advised to completely exclude carbohydrates from the diet or reduce their consumption. In this article, we will help you understand what it is, analyze products containing carbohydrates, analyze their benefits or harms.

Functions

First you need to understand the function of carbohydrates. This is an energetic and structural function. Carbohydrates help the body produce energy, thanks to which it performs all vital functions. Many have noticed that during carbohydrate-free diets, they feel bad, get tired quickly, feel weak, mental activity decreases. It turns out that without carbohydrates, our vital activity is strong.suffering.

Classification of carbohydrates

Carbohydrates are: simple, complex and fibrous. Simple ones are also called easily digestible. In the body, they instantly turn into simple sugar, thereby dramatically increasing its content in the blood. At the same time, insulin begins to be produced, which processes sugar into energy. But such a huge amount of energy is not needed by the body immediately. Because of this, its excess is deposited in fat. Therefore, foods containing simple carbohydrates should be consumed in minimal quantities after sports or mental stress in order to replenish the body's energy reserves.

Complex carbohydrates are called slow. Once in the human body, they are broken down gradually, the energy produced is consumed gradually. This type of carbohydrate is less likely to lead to excess weight.

Fibred is fiber. Fibers are not broken down in the body. They serve for a kind of cleansing of the intestines, collect all unnecessary and toxic and remove from the body. Fiber is a beneficial carbohydrate for the intestines. It contributes to the formation of favorable microflora.

Easy to digest

Easily digestible carbohydrates are divided into several types: disaccharides and monosaccharides.

Disaccharides have their own groups:

• Lactose - it has a great influence on the development of the child's body. As an adult, it is absorbed worse.
• M altose - a large amount of it is found in m alt. In its purest formcarbohydrate is rare.
• Sucrose - this substance does not exist in nature. It was artificially synthesized in sugar cane and sugar beets.

Monosaccharides are divided into the following groups:

• Glucose - plays a huge role in the work of many body systems. The hormone involved in glucose uptake is insulin. It is he who helps the easily digestible substance to be converted into energy.
• Galactose - found in both dairy products and other energy drinks. The body breaks down into lactose and glucose.
• Fructose is the sweetest of sugars. It is absorbed more slowly, therefore it is a frequent component of sports nutrition. Contained in the fruits of fruits and berries. Excess fructose in the body leads to metabolic disorders.

Starch and glycogen. What it is? What products contain?

Slow carbohydrates include starch and glycogen.

Starch is essential for good bowel function. Gets in touch with fiber. Found in foods such as potatoes, corn, beans, beans, lentils, bananas, and more.

Glycogen are glucose molecules. Lack leads to rapid fatigue, drowsiness, weakness. Before sports training, it is recommended to eat some berries or a banana in order to replenish glycogen stores and exercise was fruitful.

Foods with easily digestible carbohydrates

Now consider the productscontaining carbohydrates. We will now compile a list of products with simple ones. Easily digestible carbohydrates are found in foods such as: granulated sugar, dates, prunes, raisins, bananas, persimmons, grapes, honey, dairy products, yeast, cereals, white wines and more.

When is the best time to eat this kind of food?

Knowing which foods contain carbohydrates will help you easily tailor your meals to be he althy. But is the use of simple carbohydrates really so dangerous and necessarily leads to obesity? No. Easily digestible carbohydrates must be introduced into your diet, it is better to do this before 16.00. In the first half of the day, the body consumes energy more actively than in the evening. When developing your menu, try not to include foods containing a large amount of carbohydrates in evening meals. For the evening, protein and fiber are ideal. Also, after intense training, mental activity or heavy physical exertion, you can eat foods containing carbohydrates: a banana, yogurt, a handful of nuts or dates. But there should be a minimum number of them.

Many people know which foods contain carbohydrates, a list of these foods will be compiled in the article. But it turns out that some foods, despite the fact that they have carbohydrates, still remain he althy. At the same time, it is better not to use some in the morning. For orientation in the world of carbohydrate-containing products, experts came up with a glycemic index. This is an indicator that helps to determine the increase in blood sugar when eating various foods.

When considering products containing carbohydrates, it is worth knowing their glycemic index. The lower the score, the more useful the product.

Product name	Glycemic index
Dates	103
White bread toast	101
Muffin Buns	96
Potato casserole	95
White Rice	90
Boiled carrots	85
Mashed potatoes	83
Pumpkin	75
Pearl groats	70
Fresh pineapple	66
Beets	65
Yeasted black bread	65
Raisins	64
Macaroni and Cheese	64
Banana	60
Cranberries	47
Basmati	45
Grapes	45
Dried apricots,prunes	40
Fresh apple	35
Colored beans	34
Broccoli	16
Mushrooms	15
Zucchini	15

Protein and carbohydrates in food

Do not forget that in many products there are not only carbohydrates, only fats and only proteins. Often in one unit they are all available. A large number of carbohydrate-free products: poultry meat, fish, beef, Russian cheese. In the diet menu, this is definitely worth considering.

The table shows foods containing protein and carbohydrates:

Product name	Proteins	Carbohydrates
Milk	2, 9	4, 7
Low-fat cottage cheese	18, 0	1, 5
Ice cream	3, 3	6 - 15
Dill	2, 5	4, 5
Onion	1, 7	9, 5
Sorrel	1, 5	5, 5

With proper nutrition, it is still necessary to introduce into your dietcomplex carbohydrates that will not be stored in fat, but will help our body produce energy, will feed our muscles, brain and other organs. If these substances are not enough, then the body begins to malfunction. A person feels tired, lethargic, weak, metabolism is disturbed. This is fraught with diabetes.

Food with complex carbohydrates. Names and descriptions

Let's make a list of foods with complex carbohydrates:

1. Tomatoes - perfectly cleanse the intestines and blood vessels of the human body, suppress appetite.
2. Grapefruits are known to be good fat burners and are an easy and quick snack throughout the day.
3. Apples - they have a lot of fiber, which helps to remove all unnecessary from the body.
4. Brown rice is superior to regular white rice in many ways. Despite the large amount of carbohydrates, it contains few calories.
5. Beans - contains all the necessary antioxidants, vitamins, folic acid. Helps in the work of the heart and blood vessels.
6. Zucchini is a universal product. There are a huge number of dishes with zucchini that diversify the diet. They are rich in minerals and potassium. Pairs well with protein foods.
7. Cauliflower is still not appreciated by many representatives of mankind. Rich in antioxidants that are responsible for he alth, youth and beauty.
8. Mushrooms - no matter what representatives of the product will be in the diet (white, mushrooms, champignons, chanterelles, and so on). All of them are rich in nutrients and perfectly strengthenimmunity.
9. Celery - the leaves and roots of this product contain vitamin K. It is he who helps the absorption of calcium in the body. It also consists of almost water. Therefore, its use cannot affect the weight.

Small conclusion

Thus, in order for the diet to be balanced, it should definitely include foods rich in carbohydrates. They help generate energy. They also help the functioning of many organs. Foods containing more carbohydrates are best eaten in the morning or after an intense workout. When losing weight, it is worth eating he althy foods, acting wisely, then it is easy to achieve the desired result.