Complex carbohydrates are foods. List of foods with lots of complex carbohydrates

Carbohydrates, like proteins and fats, are an important building material for our body. They feed our brain, nervous system and organs with vital energy, and also maintain the level of glycogen. But, in turn, these substances are divided into simple (mono- and disaccharides) and, accordingly, complex carbohydrates (or polysaccharides). For normal functioning of the body, it is necessary to correctly dose their intake. It is believed that to maintain oneself in good physical shape it is better to eat not simple, namely complex carbohydrates. Products whose list will contain the most familiar names for you, can be found in any store. But before you make a menu, you need to consider several important points.

What concerns complex carbohydrates

For an active lifestyle and uninterrupted operation of the organs, a huge amount of energy is needed, which will feed us throughout the day. Any nutritionist or doctor will tell you that for this in the diet of a healthy person must be present complex carbohydrates. "What kind of products are these?" You ask. The answer is simple: almost everything that is considered very useful, but not always delicious, can be attributed to 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 account for approximately 30-40% of daily intake of food. Various cereals, potato-based dishes, solid vegetables (pumpkin, eggplant, zucchini) will not only be a source of energy and strength, but also will have a good effect on the state of the gastrointestinal tract. Be sure to include in your daily diet complex carbohydrates. Products, the list of which is detailed below, will help you make a tasty and varied menu. But remember that they are preferable to use in the morning, and in extreme cases in the morning.

Types of complex carbohydrates

Complex carbohydrates, in contrast to simple, are very slowly absorbed by the body, do not cause sharp jumps of insulin and, accordingly, do not threaten with accumulation in the fatty layer. They are very poorly soluble in water, so they stay in the body for a long time. Complex carbohydrates include starch, glycogen, cellulose and pectins. Depending on the concentration of these components in foods, they have different nutritional value and glycemic index.

Starch

Starch is an important supplier of carbohydrates for the body. Its greatest concentration is observed in food of vegetable origin, mainly in cereals. Products containing complex carbohydrates (list of the richest starch):

• Buckwheat groats (up to 60%).
• Rice (up to 70%).
• Oat groats (about 49%).
• Pasta (by the amount of gluten in the starting material can contain 62-68% of starch).
• Rye bread (depending on the sort of flour used, 33-49%).
• Wheat bread (35-51%).
• Lentil (more than 40%).
• Peas (up to 44%).
• Soybean (3.5%).
• Potatoes (depending on the grade and freshness of the product, 15-18% starch).

Glycogen

This polysaccharide is presented in food products in much smaller quantities. Particularly great is its content in all internal organs of man and muscle tissue. It is a kind of "energy reserve", as well as the main source of nutrition for the brain and nervous system. Replenish the glycogen reserve directly, you can eat meat (mostly red), beef heart, liver and fish.

Cellulose

It is very similar in composition to polysaccharides. It is a coarse fiber of plant origin, extremely important for the normal functioning of the intestine. Most of it is contained in whole-grain products, which are not subjected to mechanical cleaning and heat treatment. By diversifying your diet with such food, you can more easily control the feeling of hunger, as coarse fibers provide a lasting feeling of satiety. This function is provided by complex carbohydrates. Products listed below contain a fairly large amount of fiber:

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

Pectins

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

Glycemic index of products

Glycemic index (GI) characterizes the rate of increase in glucose in the blood immediately after the use of a particular product. The more this indicator, the faster the absorption of sugar, and then it is excreted at the same speed from the body. The highest index for the glucose itself in its pure form, it is taken as 100. A different glycemic index may contain identical in nature but differently cooked meals and foods. Simple and complex carbohydrates in this plan have their own gradation.

If you are trying to eat properly, it is better to give preference to products with a high content of polysaccharides, they are not only more useful, but also help to lose weight. If you are interested in which glycemic index have simple and complex carbohydrates, the list of products (the table is presented below) will help you to understand.

Complex carbohydrates for weight loss

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

Low-carbohydrate diet is built on the fact that, because of the lack of glycogen, the body begins to use fats as energy, the increased disintegration of which can lead to the formation of free radicals - ketones. Incorrect nutrition at the same time you can bring the body to "acidification" right up to the acidotic coma. Thus, complex carbohydrates for weight loss are more effective than complete exclusion from the diet of simple. This is because they, unlike the latter, do not stimulate a constant and depressing sense of hunger, but are a good source of "long" energy for the whole day.

Helpful Tips

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

• Try to eat at the same time, observe the regime.
• Stick to multi-component power.
• If possible, minimize the consumption of sugar and sweets.
• Fat in the diet should not be more than 30%.
• Try to eat more fiber.
• Refrain from caffeine, alcohol and salt.