Among the most important components that make up various foods are carbohydrates. It is these organic compounds that produce glucose, the main “food” for the brain. They allow a person to regulate insulin levels, control their weight, ensuring the normalization of metabolism. At the same time, scientists emit fast and slow carbohydrates, which differ in the mechanism of their effects on the human body.
What is the difference between different types of carbohydrates?
Every person needs to consume up to 60% of carbohydrates daily. These compounds, splitting, form glucose. This source of energy is necessary for each of us for a full life.
After conducting a series of studies, scientists proved that a portion of carbohydrates contributes to an abrupt, rapid increase or decrease in blood glucose levels. These compounds were called simple or fast. And the latter, the consumption of which guarantees a long-lasting sensation of saturation and a slight increase in the level of glucose for a long period of time - slow or difficult. The splitting of these substances is the gradual production of insulin in small quantities. Carbohydrates are gradually absorbed by the intestines, providing a lasting feeling of fullness.
If you are trying to adjust your weight and establish proper nutrition, we offer you a simplified list of products containing complex and simple carbohydrates, as well as dietary fibers that help cleanse the body. For quick weight gain, recovery from illness, or maintaining the body during grueling workouts, you will need quick (simple) carbohydrates sessions. And for the correction of body weight and ridding the body of slagging - complex, plus dietary fiber.
What is fraught with the consumption of large amounts of simple carbohydrates?
So, fast carbohydrates - what is it and how are they dangerous? To process these organic compounds, the body produces a large amount of pancreatic hormone - insulin. It provides fast processing of the received energy source - glucose. Her level falls, and with it goes the feeling of satiety. As a result, consuming foods with simple carbohydrates, we eat much more often, trying to get rid of hunger.
A large amount of insulin produced by the body, provides the processing of glucose into fat, and vice versa. At the same time, the process of their splitting slows down several times. This means that lovers of products containing fast carbohydrates are more at risk of obesity. Another danger is the gradual development of insulin resistance and the development of a disease called type 2 diabetes.
The fast carbohydrate list of foods below will help you develop your own diet for diabetics. Also, given the quality of carbohydrates, you can reduce the risk of developing diseases such as atherosclerosis, heart attack and stroke, oncology.
Knowledge of the glycemic index of various foods will help people to adjust their diet, achieving a reduction of portions and getting rid of hunger, people with excess weight and other problems.
The relationship of carbohydrates and glycemic index, a list of products with fast carbohydrates
The glycemic index, or GI, is an indicator that allows specialists to monitor fluctuations in blood glucose levels. This value varies depending on the composition of the menu of a particular person.
Simply put, the glycemic index is the rate of carbohydrate absorption. The greater this value, the less benefit your body gets from the selected foods. This means that when developing an individual menu that helps maintain optimal body weight, you should be guided by the following considerations:
- foods with fast carbohydrates and high glycemic index - from 60 and more - contribute to a sharp surge of energy, which quickly runs out of stock;
- they provide short-term saturation;
- With regular consumption of such products, your body weight will grow, and getting rid of extra pounds will be very problematic.
To avoid such problems, foods with a high glycemic index containing fast carbohydrates should be consumed before exams, difficult interviews, workouts or competitions. It is at these moments that your body needs the maximum amount of energy. At the same time, foods with a low glycemic index, in which slow carbohydrates are concentrated, guarantee you a long-lasting feeling of fullness. Including them in the basis of your menu, you will several times reduce the risk of gaining excess weight.
Let's examine the list of foods containing fast carbohydrates - the table will help in solving this problem! After analyzing this data, you can adjust the level of glucose production - the source of energy, as well as control the fluctuations of its own weight and mood.
Anyone who is interested in the list of foods containing fast carbohydrates, tables in the article will help to develop an individual healthy eating schedule. Regulate your level of activity, lose weight and reduce the risk of developing dangerous diseases. And all this thanks to the correctly chosen menu and, in particular, to the understanding of the difference between fast and slow carbohydrates.