Complex carbohydrates - products. List of foods high in complex carbohydrates

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

Carbohydrates, like proteins and fats, are important building blocks for our bodies. They feed our brain, nervous system and organs with vital energy, and also maintain glycogen levels. But, in turn, these substances are divided into simple (mono- and disaccharides) and, accordingly, complex carbohydrates (or polysaccharides). For the normal functioning of the body, it is necessary to properly dose their consumption. It is believed that in order to maintain oneself in good physical shape, it is better to eat not simple, but complex carbohydrates. Products, the list of which will contain the most familiar names for you, can be found in any store. But before compiling the menu, there are a few important points to consider.

Regarding complex carbohydrates

For an active lifestyle and the smooth functioning of organs, a huge amount of energy is needed, which will fuel us throughout the day. Any nutritionist or doctor will tellyou that for this, complex carbohydrates must be present in the diet of a he althy person. "What products are these?" - you ask. The answer is simple: almost everything that is considered very he althy, but not always tasty, can be placed in this category.

Food rich in fiber, coarse fibers and starch always contains complex carbohydrates. Products, the list of which will be a list of cereals, cereals and green vegetables, should always be present in your refrigerator and make up approximately 30-40% of your daily food intake. Various cereals, potato-based dishes, hard vegetables (pumpkin, eggplant, zucchini) will not only be a source of energy and strength, but will also have a good effect on the state of the gastrointestinal tract. Be sure to include complex carbohydrates in your daily diet. Products, the list of which is presented in more detail below, will help you create a delicious and varied menu. But remember that it is preferable to use them in the morning, and in extreme cases in the morning.

Types of complex carbohydrates

Complex carbohydrates, unlike simple carbohydrates, are absorbed very slowly by the body, do not cause sharp spikes in insulin and, accordingly, do not threaten accumulation in the fat layer. They are very poorly soluble in water, so they stay in the body for quite a long time. Complex carbohydrates include starch, glycogen, fiber and pectins. Depending on the concentration of these components in products, they have different nutritional value and glycemic index.

Starch

Starch is the most important supplier of carbohydrates for the body. Its highest concentration is observed in foods of plant origin, mainly in cereals. Foods containing complex carbohydrates (list of the most rich in starch):

• 

  Buckwheat (up to 60%).

• Rice (up to 70%).
• Oatmeal (about 49%).
• Pasta (according to the amount of gluten in the source material, it can contain 62-68% starch).
• Rye bread (depending on the type of flour used, 33-49%).
• Wheat bread (35-51%).
• Lentils (over 40%).
• Peas (up to 44%).
• Soya (3.5%).
• Potato (depending on the variety and freshness of the product, 15-18% starch).

Glycogen

This polysaccharide is present in food in much smaller quantities. Its content is especially high in all internal organs of a person and muscle tissue. It is a kind of "energy reserve", as well as the main source of nutrition for the brain and nervous system. You can directly replenish your glycogen stores by eating meat (mostly red), beef heart, liver and fish.

Fiber

Very close in composition to polysaccharides. It is a coarse fiber of plant origin, extremely important for the normal functioning of the intestines. Most of it is found in whole grain products, which are notsubjected to mechanical cleaning and heat treatment. By diversifying your diet with such foods, you can more easily control hunger, as coarse fibers provide a long-lasting feeling of satiety. This function is provided by complex carbohydrates. The foods listed below are quite high in fiber:

• Beans.
• Fruits and vegetables with seeds (grapes, apples, kiwi, pomegranate).
• Fresh vegetables and herbs.
• Whole grain cereals (not cleaned and steamed).
• Nuts (hazelnuts, peanuts, almonds).

Pectins

Pectin fibers play the role of adsorbents in the body. Dissolving in water, they turn into a viscous colloidal mass, which draws in various toxins, carcinogens and even heavy metals. It is pectins that free the intestines from toxins and normalize the functioning of the digestive tract.

Glycemic index of products

Glycemic index (GI) characterizes the rate of increase in blood glucose immediately after eating a particular product. The higher this indicator, the faster the absorption of sugar, and then at the same rate it is excreted from the body. Glucose itself has the highest value in its pure form, it is taken as 100. Different glycemic index can contain the same in nature, but differently cooked dishes and foods. Simple and complex carbohydrates in this regard have their own gradation.

If you are trying to eat right, it is better to give preference to foods high in polysaccharides, they are not only more useful, but also help to lose weight. If you are wondering what the glycemic index of simple and complex carbohydrates is, the food list (table below) will help you figure it out.

Glycemic index	Product List
Under 15	Different types of cabbage (white cabbage, broccoli, cauliflower, Brussels sprouts), green vegetables and herbs (cucumbers, green beans, zucchini, asparagus, sorrel, rhubarb, lettuce, spinach, leek, etc.), kohlrabi, ginger, turnip, radish, pumpkin, sweet pepper, squash, olives, eggplant, mushrooms, sauerkraut, bran.
15-29	Berries (cranberries, cherries, blueberries, cherries, lingonberries, plums), various nuts (especially peanuts), grapefruit, lemon, soybeans and bread, natural yogurt (no sugar), kefir, pumpkin seeds, dark chocolate.
30-39	Dried fruits (apples, dried apricots, prunes, apricots), fresh fruits (pears, peaches, apples), berries (all types of currants, raspberries), legumes (peas, beans, lentils, beans), milk chocolate, celery, carrots, tomatoes, brewer's yeast, dairy products (low-fat cottage cheese and yogurt, whole milk).
40-49	Cereals and cereals (oatmeal, wheat, barley, buckwheat), dried dates, rye bread with bran, wholemeal pasta, drinks (beer and kvass),strawberries, grapes, gooseberries, wild strawberries, tangerines, pineapple, melon, oranges.
50-59	Pasta made from the hardest varieties of wheat, brown rice, biscuits (oatmeal, biscuits), dumplings, meat patties, dumplings (with various fillings), mango, kiwi, canned peas, muesli and unsweetened cereals, canned juices from apple, grapes and pears.
60-69	Jams and preserves, marmalade, ice cream (all flavors, but without fillers and toppings), bananas.
70-79	White rice, brown sugar, beets, raisins, watermelon, potatoes (boiled, steamed, raw), corn (on the cob or grains), baked goods (biscuit, pancakes, syrniki, hash browns), chocolate bars.
80-89	Marshmallows, various buns, lollipops, honey, white bread, caramel

Complex carbohydrates for weight loss

Most people seeking to lose weight often become advocates of a low-carbohydrate diet. However, diet planning must be treated correctly. After all, a sharp and long-term absence of a source of carbohydrates in the body leads to the depletion of the glycogen reserve in the liver, which, in turn, is replaced by lipids. This can lead to fatty liver and even liver dysfunction.

A low-carbohydrate diet is based on the fact that due to the lack of glycogen, the body begins to use fats as energy, the increased breakdown of which canlead to the formation of free radicals - ketones. In this case, improper nutrition can bring the body to "acidification" up to acidotic coma. Thus, complex carbohydrates for weight loss are more effective than the complete elimination of simple carbohydrates from the diet. This is due to the fact that, unlike the latter, they do not stimulate a constant and depressing feeling of hunger, but are a good source of "long" energy for the whole day.

Helpful tips

Remember that a low-carbohydrate diet and eating low-glycemic foods is just one link in controlling your weight and blood glucose levels. If you are a supporter of a he althy diet, you should follow some rules:

• Try to eat at the same time, follow the regime.
• Stick to a multi-nutrient diet.
• Minimize sugar and sweets whenever possible.
• Fat in the diet should be no more than 30%.
• Try to eat more fiber.
• Stay away from caffeine, alcohol and s alt.