List of foods that contain carbohydrates. Carbohydrates. How to identify slow carbohydrates

The table of slow carbohydrates (complex) is useful to anyone who wants to lose weight or maintain their ideal weight.

Thanks to the table of slow carbohydrates, in order to effectively burn excess calories and lose weight, you will be able to create your right diet and not completely give up the usual, tasty foods.

It is very important to approach the process of losing weight wisely, to correctly compose your menu, then you will not go half-starved, and you will look slim and fit, feel cheerful and light. And in order not to get fat and be energetic, you need to reconsider your diet in favor of slow carbohydrates.

Below in the text you will find a table of slow carbohydrates, which has a list of the main slow carbohydrates, indicating the glycemic index in descending order and their carbohydrate content in grams per 100 g of product.

Carbohydrates are substances whose molecules are composed of oxygen, carbon and hydrogen. In the process of metabolism, they turn into a source of energy, the most important "fuel" for the body - glucose. Once glucose enters the body, it is used for energy, and unused glucose is stored as glycogen in muscle tissues and liver in reserve or in the form of subcutaneous and intra-abdominal fat. Glycogen is a polysaccharide formed by glucose residues, a reserve carbohydrate for the body.

Carbohydrates are divided into fast (simple) and slow (complex):

Slow carbs These are carbohydrates with a low glycemic index.

Slow carbohydrates have a glycemic index below 50 (but this table includes several GI products that are slightly above 50, but they are very useful!) and, unlike fast ones, are absorbed slowly, hence the name, thereby glucose evenly enters the bloodstream without jumps Sahara.

These carbohydrates primarily include cereals, whole grains and some starchy foods - beans, lentils, as well as vegetables and most fruits, which are rich in fiber, which is very beneficial for the body.

In order to simplify the use of knowledge about fast and slow carbohydrates, scientists have introduced the term "glycemic index".

Glycemic index

The ability of carbohydrates to increase blood sugar levels (hyperglycemia), is determined by the glycemic index. The term was first introduced into circulation in 1976 as a result of a unique scientific study, the purpose of which was to create a list of products that are ideal for diabetics.

The glycemic index or abbreviated (GI) is an indicator of the effect of a food eaten on a change in glucose levels. (Sahara) in blood. The glycemic index of glucose is taken as 100, and all foods rich in glucose have their own, individual GI, which is compared with the GI of glucose and shows the rate of breakdown and absorption of carbohydrates by the body.

Slow carbs and training

As we have already learned, there are fast and slow carbohydrates, they differ in the rate of assimilation, which is why they got their names. There are recommendations for the use of fast and slow carbohydrates in combination with training. Slow carbs are recommended to be consumed a couple of hours before a workout so that they evenly provide energy throughout the workout, and fast carbs after a workout during the so-called "carbohydrate window", which lasts about 30 minutes from the end of the workout.

Slow carbs are so named because of their slow rate of absorption by the body, and if you're looking to lose weight, they're a much better source of energy than fast carbs. Slow carbohydrates, due to the fact that they are absorbed slowly, feed the body with energy for a long time, which means that they will give you energy throughout the entire workout. During training, it is this energy supply that is the most optimal, because. due to the use of slow carbohydrates before training, the muscles are provided with a constant source of energy throughout the workout. What else is good about eating slow carbohydrates before a workout? - On the one hand, the muscles receive energy throughout the workout, but on the other hand, it is always slightly lacking, which forces the body to break down fats for energy. Medical studies have shown that when eating slow carbohydrates before training, fat is burned much faster, and endurance increases and does not fall throughout the entire workout.

A constant and sustainable level of energy for the body, for the muscles - this is the main function of slow carbohydrates. By eating slow carbohydrates, you do not feel hungry for a long time, so you consume fewer calories and lose weight faster.

Table of slow carbohydrates (complex)

Cereals and flour products

Vegetables, greens

Fruits, berries

Dried fruits

Legumes

Dairy products

Cottage cheese, kefir, etc. are, of course, more protein products than carbohydrates, but due to their usefulness, we decided to include them in this table.

IN Lately high-protein, low-carbohydrate diets are often recommended for weight loss and fitness. Such diets suggest that a person receives from 30% to 50% of all calories from proteins, and the rest from fats and healthy carbohydrates. When it comes to the carbohydrate content of vegetables, vegetables can be divided into three groups: low-carb vegetables, medium-carb vegetables, and high-carb vegetables.

low carb vegetables- These are vegetables that can be eaten while following a diet for weight loss in almost unlimited quantities. These vegetables include horseradish, lettuce, mushrooms, watercress, asparagus, broccoli, celery, cucumbers, fennel, olives, peppers, and spinach. On the other hand, medium carb vegetables should be eaten in moderation.

Brussels sprouts, cabbage, cauliflower, leeks, okra (okra) and tomatoes belong to this group of vegetables. Finally, a group of high-carbohydrate vegetables that should generally be completely abstained for some time include green peas, parsnips, potatoes, sweet potatoes, and yams.

Carbohydrate-rich foods actually refer to those foods that contain complex carbohydrates and are usually starchy. The list of such foods is headed by legumes, followed by vegetables such as potatoes, yucca, etc. To get a slightly more detailed idea of ​​the foods that significantly increase your daily calorie intake, check out the following list.

The following list includes vegetables that can make up a large part of a healthy eating plan. As you can see, in general, vegetables are quite low in carbohydrates (we have already listed those that contain a lot of carbohydrates). At the same time, nothing is known about the "diet with zero carbohydrate content". However, this list helps you choose the best foods in terms of carbohydrate content, and also allows you to calculate how many healthy carbohydrates you eat per day.

When it comes to healthy weight loss, vegetables are the best choice. Not only are they rich in fiber, which keeps you feeling full throughout the day, but they are also very important for maintaining a healthy digestive system. The problem that many people who want to lose weight face is the inability to correctly determine what should and should not fill their plate.

Carbohydrates are complex compounds that should make up at least 50 percent of a person's diet. The famous book “On Tasty and Healthy Food” even recommends a ratio of 1:1:4 (proteins, fats and carbohydrates, respectively). The list of carbohydrate foods is extremely long and you need to navigate it if you want to keep track of your figure.

The most carbohydrate foods

Limiting the consumption of only carbohydrate or fatty foods is not always the way out, because. these compounds perform important functions in the body. For example, carbohydrates help the normal functioning of the liver, provide muscles with energy. The carbohydrate table of products will help you in choosing the right diet.

That is why it is worth carefully reviewing the list of carbohydrate foods, which is based on the classification of carbohydrate-containing foods. The list of carbohydrate products is divided into the following items:

Low carbohydrate foods (the amount of HC ranges from 2 to 4.9 grams per 100 grams of product):

• lettuce leaves
• radish
• tomatoes
• lemons
• mushrooms (fresh)

Foods for carbohydrate nutrition are often those that do not contain a lot of carbohydrates. Low or limited HC content (about 5-10 grams per 100 grams of product):

• melon and also watermelon
• citrus
• apricots
• carrot
• pumpkin
• peach
• pear

With a moderate concentration of HC (up to 20 grams per 100 g):

• ice cream
• beets, potatoes
• grapes and sweet apples
• fruit juices

Rich in carbohydrates (on average 40 to 60 grams of carbs per 100 g):

• bread products
• chocolate
• halva
• peas and any beans

With a very high concentration of HC in 100 grams of product (more than 65 g):

• candies
• refined sugar
• bakery
• dried fruits (dates, raisins)
• jam and jam
• pasta
• rice, other cereals

Almost any diet prescribes to cut the "norm" for carbohydrate foods. Below is a list of carbohydrate foods.

Carbohydrate food table

The table forms a clear concept of the need for a particular product in the diet: for example, do not replace healthy cereals and fiber-containing foods with sweets and other simple carbohydrates. The carbohydrate table of products is best printed out and always kept in sight.

Do not forget that belonging to the last three groups is not a reason to exclude a particular product from the diet. No one doubts that the usefulness of halva and beans is by no means equal, as well as the usefulness of beets and ice cream. The most carbohydrate foods are sweets and this cannot be changed.

"Friends" and "enemies": how to calculate the right one?

Many nutritionists tend to divide carbohydrates according to the principle of usefulness. They include “positive” carbohydrates - complex compounds (for example, starch) as useful ones. The processing of such compounds by the body lasts long enough, which allows a person to feel full for a long time. On the other hand, they also do not contribute sharp increase blood sugar (which then leads to the production of insulin and the same sharp decrease, as a result of which the feeling of hunger after eating sweets overtakes very, very quickly).

For an approximate calculation of the diet, you can use the well-known rule of dividing a portion into three parts. About a third of a serving of food should be "protein", a little less than two-thirds - carbohydrate, preferably - complex, positive carb and low-carb foods. The “fat” component should account for very little, but it is impossible to completely exclude fats from the diet in any case. The list of carbohydrate foods in this article will help you make proper nutrition depending on goals.

Carbohydrates are an integral part of a complete human diet. Food rich in them not only provides the body with energy, but also plays a significant role in many vital internal processes. Often, people seeking to lose weight make the wrong decision to exclude carbohydrate foods from their diet. They are unaware of the harm they cause by such actions to the body.

Passion for such diets has become the cause of diseases of the liver and pancreas in many people. In addition, by completely removing carbohydrate foods from the menu, you can disrupt the metabolism in the body so much that you will have to restore the lost balance under the supervision of a doctor for a long time.

What about the conventional wisdom that carbohydrates in food is a direct path to weight gain? In fact, everything is not so difficult! Any competent nutritionist will tell you that it is necessary to distinguish between carbohydrates that are useful and necessary for health and harmful, which are empty calories and do not carry anything positive for the body.

• Simple carbohydrates (monosaccharides) are just the latter.
• Medium complex carbohydrates (disaccharides) and complex carbohydrates (polysaccharides) are found in healthy foods.

"Fast" and "slow" carbohydrates

For convenience, it is customary to determine the degree of "usefulness" of a carbohydrate-containing product by the level of the glycemic index. The lower its indicator, the more preferable this food is for those people who care about their health and look after their appearance. The higher the glycemic index, the more simple carbohydrates the food contains. Therefore, it is better to eat such food as little as possible or to refuse it altogether.

Foods that contain complex carbohydrates are slowly broken down during digestion, maintaining a stable blood sugar level, preventing sudden changes in it. They provide the body with the necessary amount of energy for a sufficiently long time.

Simple carbohydrates are digested almost instantly, and blood sugar levels rise just as quickly. Not being able to quickly spend a huge amount of energy, the body converts glucose into fat, and the accumulation of excess weight begins to rapidly gain momentum.

Food rich in carbohydrates

What foods are carbohydrates? If you start listing them all, then this list will be very long. Summarizing it, you can easily remember that carbohydrates are present in large quantities in sweets, in flour baked goods, in cereals and potatoes, in berries and fruits. They are found in dairy products in the form of lactose (milk sugar). But it should be remembered that variants of animal origin also contain cholesterol, and their quality is questionable. For this reason, adherents of a healthy lifestyle and nutrition prefer to make their menu from plant foods.

It should be noted that almost all food contains carbohydrates. Products differ only in the amount of these substances and other components in their composition, as well as in the glycemic index. Even lettuce contains carbohydrates!

In order to always have a clear idea of ​​​​what exactly is on the plate, many make a table of those products that they are used to eating. At the same time, the amount of carbohydrates per 100 g is noted, for example, your favorite grain bread or healthy buckwheat porridge, natural honey or fresh berries. Using this table, you can easily control the amount of substances entering the body, given the following:

• to lose weight, you will have to limit yourself to 60 g of carbohydrate food per day;
• when the weight is normal, then 200 g of foods containing carbohydrates will allow you to stay in perfect shape, if you do not abuse fatty foods;
• eating foods with carbohydrates in excess of 300 g per day, you can observe a gradual weight gain.

Important: a plate rich in complex carbohydrates oatmeal can give a feeling of fullness for several hours ahead, supplying the body with energy.

At the same time, a rich sugar bun made from white flour will dull hunger for a maximum of half an hour, but due to the high glycemic index (simple carbohydrates) it will very quickly and comfortably settle down on the waist or hips in the form of fat deposits.

Grocery list

The minimum amount of carbohydrates (from 2 to 10 g per 100 g) is found in foods such as:

• onion, green onion, leek, red lettuce;
• carrots, pumpkin, zucchini, celery - root and stems;
• white cabbage, cauliflower, Brussels sprouts and broccoli;
• cucumbers, tomatoes, turnips and radishes;
• lettuce leaves of any variety and any other greens;
• lemons, grapefruits, oranges and tangerines;
• sour apples, pears, plums, peaches, apricots and nectarines;
• watermelons and melons;
• sour berries;
• mushrooms;
• natural vegetable juices.

A moderate amount of carbohydrates (10 to 20 g per 100 g) is present in following products supply:

• beets, potatoes;
• sweet apples and grapes;
• sweet berries;
• figs;
• natural (and not from boxes and packages) fruit and berry juices without added sugar.

• whole grain unsweetened bread;
• halva, bitter chocolate;
• dried and fresh peas green pea, corn;
• beans red, pink, white and all legumes.

The highest level of carbohydrates (from 65 g per 100 g of product) is observed in foods such as:

• caramel, milk chocolate, sweets and other sweets;
• granulated sugar, refined sugar, lollipops;
• cookies, cakes, pastries, sweet pies and other rich pastries, sweet crackers;
• dried fruits - prunes, dried apricots, raisins, dates;
• natural honey;
• preserves, jams, marmalade, jams;
• pasta;
• buckwheat, rice, barley, millet, oats and other cereals.

As you can see from this list, the category of high-carb foods includes not only unhealthy sweets that will not bring anything but weight gain, but also dried fruits and honey that are very healthy for health and cereals that are absolutely necessary in a healthy diet.

Each person decides for himself what food to cook and eat for breakfast, lunch or dinner, because not only his appearance will depend on this, but, first of all, the state of the body, the correct functioning of all its organs and systems, and, consequently, well-being, mood and performance. You need to treat yourself carefully, and the first step to this is a careful choice of dishes.

Balanced Diet

• almost two-thirds of meals should be rich in carbohydrates with a low glycemic index;
• slightly less than a third - protein food;
• the remaining smallest part is fats, without which the body is not able to do.

Another very important tip for creating an optimal diet: foods high in carbohydrates will bring the greatest benefit if they are on the plate in the morning. For example, having eaten millet porridge with dried fruits for breakfast, you can not worry about your figure and not remember about food until dinner.

For lunch, pea or bean soup with whole grain bread and fresh vegetables is perfect. You can even treat yourself to herbal tea or rosehip broth with dried fruits or a dessert spoon of honey. But dinner can consist of baked mushrooms with a drop vegetable oil and green salad, since the protein eaten in the evening will serve as a material for the construction and restoration of body tissues.

Bad habits

Speaking of food, it is impossible not to mention bad habits.

Alcohol is liquid calories. It not only does not bring a feeling of satiety, but, on the contrary, leads to overeating. In addition, alcohol slows down the metabolism, so food that has entered the body along with alcohol is less well absorbed and mainly accumulates in adipose tissue.

Smoking. Most people who smoke have weight problems. One of the reasons is nicotine hunger, which is perceived by the human brain as a normal hunger.
When a smoker cannot smoke for a long time, he begins to seize his nicotine hunger with sweets, salty or peppery - everything that can cause a vivid taste sensation. As a result, a person consumes a lot of useless carbohydrates, fats and harmful substances. Avoiding this is easy - just quit smoking, and food preferences will change by themselves. Will stop "pulling" on sweet, salty, smoked, you will want to eat more healthy food, vegetables and fruits. Sounds incredible, but it's true! If you're thinking about quitting smoking, find out how to do it quickly and easily.

Fast food and sweets. As for “dangerous” carbohydrates, in particular, all kinds of sweets, which also contain fat (cakes, sweets with cream filling, etc.), it is better to completely refuse to use such products. Not only are they completely useless, they are actually harmful.

If we talk about where “wrong” carbohydrates are present in large quantities, then the list of products that are subject to unconditional exclusion can be crowned with sweet carbonated drinks and fast food.

This is absolutely "dead" food, saturated with sugars, fats and preservatives so much that even a healthy body is not easy to cope with the consequences of such a meal. In addition, carbohydrate foods are addictive. Very many, having got used to it, with great difficulty get rid of cravings for these dishes. Choose the best! Choose useful!

Content:

What effect do carbohydrates have on the body? What types of carbohydrates are divided into and what foods contain the most of them.

For a general feeling of comfort and normal functioning of each cell, our body must receive a certain energy charge. In addition, without sufficient energy, the brain is not able to perform coordination tasks, receive and transmit commands. To eliminate such problems, carbohydrates in the amount of 100-150 grams (minimum). But what about carbohydrates and what foods contain this element? Their varieties and features? These points will be discussed in detail in the article.

Benefit and action

The benefits of carbohydrates cannot be overestimated. Substances do the following:

• They are the main suppliers of energy to cells.
• They are part of the cell walls.
• They protect the body from the accumulation of toxins and cleanse the digestive tract (primarily cellulose).
• Strengthen the immune system and contribute to a more effective fight of the body against viruses and bacteria.
• Used in the food industry as an additive, used in pharmacology and medicine.

Every person should know what kind of food belongs to carbohydrates. The presence of at least minimal knowledge in this area is a chance to correctly form a diet, avoid an overabundance or deficiency, which is very dangerous for health.

• prostration;
• apathy and depression;
• decrease in the level of vital proteins in the body.

Overload symptoms:

• weight gain;
• malfunctions of the central nervous system;
• a jump in insulin in the blood;
• tremor in the muscles;
• inability to concentrate;
• excessive activity;
• dysfunction of the pancreas

The need for carbohydrates

Nutritionists claim that the lower level of daily carbohydrate intake is 100 grams per day. In this case, the need for the element increases:

• with increased mental and physical stress;
• during lactation;
• during pregnancy;
• under active production loads and so on.

With average activity, the body should receive 300-400 grams.

Foods rich in carbohydrates are required in a smaller volume when the body's performance is low (calm rhythm of life). So, if a person hardly moves and sits in front of the TV all day or does sedentary work, then carbohydrate intake is allowed to be limited to 100 grams / day.

What types are there?

It has already been proven that carbohydrates are of two types:

1. Complex. Feature - a longer process of assimilation. This category includes polysaccharides of plant origin (including starch). Increasingly, there is an opinion that it is starch that causes weight gain. This is not true. Polysaccharides are gradually absorbed by the body and normalize the functioning of the gastrointestinal tract. Starch belongs to the "slow" category due to the long digestion in the stomach. At the same time, glucose levels remain at a safe level (unlike sugar intake). The less processed the starch was before ingestion, the better for the body. That is why it is not recommended to cook foods containing it for a long time. Thus, carbohydrates include polysaccharides, which are directly involved in the normalization of intestinal microflora. Also, this category should include glycogen and fiber, which have a positive effect on the body, supply cells with energy and ensure the normal functioning of the digestive tract. Slow carbohydrates are found in various products:
   • Starch - in flour products, potatoes, cereals.
   • Glycogen (animal-type starch) - found in muscles and liver.
   • Cellulose. Foods rich in carbohydrates of this type are rye bran, buckwheat, vegetables, fruits, wholemeal bread, and so on.
2. Simple. There is another type of carbohydrates - di- and monosaccharides. This category includes sucrose, fructose and other elements. The first thing that deserves attention here is the usual sugar for us, which is formed from a pair of molecules (fructose and glucose). After entering the body, sucrose quickly breaks down, is absorbed and saturates the blood plasma with glucose. At the same time, the body is often not able to use all the substances that have arrived, which is why it is forced to transfer them into body fat. This situation is possible when monosaccharides are actively absorbed in the intestine, and organs and tissues consume elements at a low rate. Fructose, unlike glucose, does not load the insulin system, but in case of excessive intake it still leads to fat gain. Many mistakenly believe that by replacing sucrose with fructose, they are losing weight. This is not true, since both elements belong to the class of monosaccharides and are digested equally quickly. For this reason, it is worth knowing what refers to carbohydrates, which foods contain mono- and disaccharides. Thanks to this, it is possible to minimize their intake and keep the weight at the same level. When buying food, you should pay attention to the content of modified starch. The latter is also processed at a high rate (as well as monosaccharides). At the same time, the absorption rate is reflected in a special parameter - the glycemic index. Let's sum up the intermediate result. Fast carbohydrates include:
   • Glucose - found in grapes, honey, grape juice.
   • Sucrose. Sources are jams, confectionery, compotes, sugar.
   • Fructose. Comes with citrus fruits, peach, compotes, jam, honey, juices and other products.
   • Lactose. What foods are rich in these types of carbohydrates? Here it is worth highlighting kefir, milk, cream and others.
   • Maltose. Sources - kvass and beer.

How are they digested?

It was noted above that carbohydrates include a substance that can cover an energy deficit and is divided into two types (simple and complex). But there is another classification of substances - according to the degree of digestibility:

• with fast digestibility;
• with slow digestibility;
• indigestible (those that are not accepted by the body at all).

The first category includes galactose, fructose and glucose. The most important element is glucose, which is directly responsible for providing the body with energy. As for fructose and galactose, they are also converted into glucose. Vegetable carbohydrates deserve special attention. They are usually slow and are divided into two categories:

• digestible;
• indigestible.

Indigestible is starch, which is formed from glucose molecules. As for cellulose (fiber), it is not an energy supplier. The main action of fiber is aimed at cleaning the intestinal walls from various kinds of contaminants.

What carbohydrates to consume?

Each person should understand which foods are carbohydrates and which are proteins. This allows you to properly build a diet and eliminate the risks of gaining excess weight. But what kind of carbohydrates to give preference to - fast or slow? Fast representatives are good when the body needs a large portion of energy at a time, for example, after an active workout or before the upcoming mental labor. In such cases, it is recommended to eat food that is rich in mono- and disaccharides - sweets, honey, chocolate.

If work is planned that will take a long time period, then it is recommended to take polysaccharides that are characterized by slow digestibility. In this case, it is possible to cover the energy deficit for a long time period. If the goal is weight loss, then the diet is recommended to be saturated with complex carbohydrates.

At the same time, it is worth remembering that an active “throw-in” of energy is dangerous for the nervous system and can cause malfunctions in many systems.

Foods containing carbohydrates

To properly build a diet, you should know which foods are carbohydrates. The list below will help you choose the right diet for every day. Three categories stand out here:

1. Approved for use. These include foods that contain slow carbohydrates or none at all:
   • boiled meat;
   • mutton;
   • chicken, rabbit;
   • ham;
   • beef stew;
   • eggs;
   • pork goulash;
   • sausages;
   • salted herring;
   • smoked salmon;
   • boiled fish and so on.
2. Approved for occasional use. Now consider which foods are carbohydrates and should be taken in small quantities:
   • Vegetables - chickpeas, soybeans, lentils, beets, pumpkin, onions.
   • Soups - mushroom, tomato, vegetable, pea.
   • Dairy products - kefir, sour cream, milk, yogurt.
   • Fruits and berries - plum, kiwi, avocado, peach, fig.
3. Not recommended for use. Now let's mention the "harmful" foods rich in carbohydrates. The list looks like this:
   • baked potatoes;
   • potato chips;
   • sweets (cakes, pastries, granulated sugar, marmalade);
   • White bread;
   • sweet drinks.

Below we consider an additional list - what refers to carbohydrates (products containing mono-, di- and polysaccharides per 100 grams):

• sugar - 99.9 g;
• Bee Honey - 80.2 g;
• marmalade - 79 g;
• dates - 69 g;
• barley - 67 g;
• kishmish (raisins) - 66 g;
• apple jam - 65 g;
• rice - 62 g;
• buckwheat - 60 g;
• corn - 61.5 g;
• Wheat flour - 61.5

Results

To achieve good health and provide the body with the required amount of energy, it is worthwhile to wisely approach the formation of the diet and the intake of mono-, di- and polysaccharides. In doing so, consider the following nuances:

• The maximum of useful elements is contained in the shell of cereals, as well as in the germ of wheat.
• The largest the nutritional value- in bran, whole grains and cereals.
• Rice is easily digested by the body, but it has little fiber, vitamins and minerals.
• Some foods that are rich in carbohydrates contain large amounts of fat (chocolate).
• If you want to keep your figure, the emphasis should be on slow carbohydrates - vegetables, cereals, legumes and fruits.
• Understand what carbohydrates are. The table below will help keep you in shape.

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