Complex carbohydrates product list, table

Carbohydrates are an important material that is used both in the formation of the body and for the nutrition of all systems.

Carbohydrates are divided into two groups:

• disaccharides or simple carbohydrates;
• polysaccharides or complex slow carbohydrates.

For adherents of healthy lifestyle and for those who want to have a slim figure, you need to give preference to the second group.

What applies to them?

It is useful when compiling a weekly diet to include polysaccharides in the menu. To do this, you need to know what relates to complex carbohydrates.

Kinds:

1. Starch. This substance belongs to low-calorie foods, so even with a sense of oversaturation, excess fat folds are unlikely to be deposited. Moreover, when starch is consumed, a feeling of satiety is achieved quite quickly. This substance is excellent in the following points:
   • prevention of malignant tumors;
   • sugar level adjustment;
   • strengthening immunity;
   • normalization of metabolism.
   
2. Cellulose. Fibers of plant origin help to maintain the feeling of a full stomach longer, and at the same time have a good effect on intestinal motility.
   • large fibers - help absorb toxins and poisons from the lower intestine, thereby suppressing the processes of decay and fermentation;
   • small fibers - help in the process of proper digestion of food.
3. Pectin. A substance of plant origin, when combined with a liquid medium, turns into a mass of viscous consistency, which helps to collect toxins and carcinogens that settle in the body. Pectins also normalize bowel function.
4. Glycogen. This is glucose needed to maintain sugar levels and restore muscle mass.

Complex and simple carbohydrates: what is the difference?

Polysaccharides, with participation in the digestion process, have an advantage over disaccharides. For a more detailed study of the topic, it is worthwhile to understand the difference between slow and fast carbohydrates.

1. 1. Simple carbohydrates. The glycemic index of such substances is high, because there is an increased amount:
      • fructose;
      • sucrose;
      • lactose free;
      • glucose.

      That is, a large content of substances that are converted into sugar in a short period of time simultaneously enters the body. And a difficult situation arises when you need to neutralize this oversupply, otherwise functional failures may occur. And, following the path of least resistance, the body converts excess sugar into extra pounds, putting it in reserve in the form of fat cells. But since the processing of such food occurred quickly, in a short period of time there is a feeling of hunger, and a person again consumes food, usually containing fast carbohydrates. Because the settings of the internal system are already knocked down and such food seems habitual and also it meets the needs of fast satiety.

1. Complex carbohydrates. These substances are prescribed by molecules made up of long chains, and therefore the gastrointestinal system has to spend more time and effort to get the necessary sugar. In this case, there is no oversaturation and the nutrients are evenly distributed, providing energy for 5 - 6 hours.

Both complex and simple carbohydrates must be present in the human diet, but their ratio needs to be considered. Because disaccharides need to be included in the menu at the rate of 10%, but polysaccharides are 90%. But in order to understand what foods are complex carbohydrates, you need to read the table. Because the erroneous assignment of certain groups of products to slow carbohydrates upsets the balance in the digestive system.

Table: List of products and their complex carbohydrate content

In order for the body to work smoothly and a charge of nutritious energy was enough for the whole day, in order to avoid the thoughtless use of fast sugars, it is worth knowing personal standards for carbohydrate intake in grams.

• sedentary work and lack of physical activity - 3-4 gr.;
• mobile lifestyle - 4 - 5 gr.;
• professional sports and especially heavy loads involve the use of up to 8 grams.

Below are complex carbohydrates in the form of a list of products and tables for an easier search of information.

Fruits and berries

In addition to supplying energy, such treats saturate the body with vitamins and minerals.

Vegetables and greens

Fiber and pectin come from plant foods, so it is important to monitor the amount of vegetables in the diet. But it is also important that such food is both raw and cooked.

Porridge, dairy products

1. Milk products.

Despite the fact that milk and derivatives are fast carbohydrates, you need to include them in the daily menu in order to consume calcium and vitamins.

It is important to note that the dairy products shown in the tables are natural products without any artificial additives and not produced from reconstituted milk. This group usually includes farm dairy products.

1. Cereals.

Unpolished and not thermally processed cereals should be present daily in the diet, because they are a source of a large amount of substances necessary for good digestion.

Legumes and grains

Beverages

Most fruit juices contain many needed polysaccharides.

The benefits of complex carbohydrates for weight loss

In addition to the fact that such substances provide a person with necessary and, importantly, useful energy, they also bring such benefits as:

1. Regulation of insulin levels, that is, does not allow for sudden jumps in blood sugar.
2. The reduction, according to statistics and studies of the occurrence of chronic diseases such as:
   • cardiovascular;
   • liver disease
   • problems with the gastrointestinal tract.
3. Supervising the development of tumors, both malignant and benign.

Nutrition Tips:

• complex carbohydrates are preferably consumed in small portions and at the same time;
• you need to gradually reduce the consumption of sugar and industrial baking, saturated with fast sugars and trans fats;
• consume fiber and pectin;
• in addition to juices and herbal decoctions, consume water in an amount of 30 grams per 1 kg of body weight, so that polysaccharides have the opportunity to cleanse the body more progressively.