Carbohydrates – an important part of the diet, as they serve as the main source of energy that the body spends on various functions and tasks. Carbohydrates are various types of sugars and saccharides that are found in certain (larger or smaller) quantities in various foods. Carbohydrates are classified into simple (fast carbohydrates) and complex (slow carbohydrates). This classification is due to the speed of influence on blood sugar levels after eating carbohydrates. To plan a healthy diet, you need to understand slow and fast carbohydrates, which estet-portal.com will help you with.
Fast carbs – what is it and what products contain it?
Simple carbohydrates are also called fast or fast-acting carbohydrates.
They consist of:
- starch;
- pulp;
- sugar.
as a result, they are able to rapidly increase blood sugar after consumption.
Fast carbs are made up of simple sugars and are easily broken down or digested and absorbed by the body. A rapid rise in blood sugar "slows down" a hormone called insulin, which levels rise when a person eats foods high in carbohydrates. However, in some people, this process can cause blood sugar levels to drop quite dramatically to sub-normal levels. Such problems are common in diabetics and people with other metabolic problems such as obesity. Sudden spikes in blood sugar levels can cause hypoglycemia (a drop in blood sugar levels below normal), which causes hunger, headaches, and fatigue.
Fast carbs – list of foods containing simple carbohydrates
Fruits:
- bananas;
- melons;
- blueberry;
- blueberry;
- raspberry;
- cherries;
- cranberry;
- grapefruits;
- kiwi;
- blackcurrant;
- lemons;
- lychee;
- pineapples;
- plums;
- watermelons.
Vegetables:
- potatoes, including young and sweet ones;
- carrots;
- green peas.
Grains:
- breakfast cereals;
- instant rice;
- millet;
- white boiled rice.
Dairy products:
- rice milk;
- ice cream;
- yoghurts with fruits.
Snacks:
- rice cakes;
- chewy candies;
- soda crackers;
- corn chips;
- chocolate;
- orths;
- white bread;
- candy;
- cookies;
- honey;
- jam;
- sweet soda.
Benefits of fast carbohydrates
Many people think that fast carbohydrates are only harmful because they lead to a sharp increase in blood sugar levels. However, for some people, the benefits of fast carbohydrates are simply obvious. Athletes and bodybuilders need a source of fast energy for intense workouts. They need to consume a lot of fast carbohydrates after intense exercise to prevent the breakdown of muscle proteins that the body uses as energy. This helps prevent muscle loss after intense workouts.
The nutritional supplements maltodextrin and dextrose are best taken in equal amounts. Also, various sweets will be an excellent source of fast carbohydrates for athletes.
Slow carbs
Slow carbs are considered healthier for most people. Slow (complex) carbohydrates are digested and absorbed by the body more slowly than fast ones. Because of this, they do not cause sharp spikes in blood sugar levels. Experts recommend these carbohydrates for obese or diabetic people, as well as for those who want to lose weight or gain less weight. Slow carbohydrates provide the body with energy that it uses longer than the energy obtained from fast carbohydrates, which also prevents muscle loss and makes them suitable for marathon runners.
Slow carbs – list of foods rich in complex carbohydrates
Fruits:
- apples;
- grapefruits;
- oranges;
- plums;
- pears;
- peaches;
- dried apricots;
- strawberry.
Vegetables:
- asparagus;
- spinach;
- lettuce;
- okra;
- radish;
- broccoli;
- celery;
- cabbage;
- eggplant;
- cucumbers;
- bow;
- artichokes;
- potatoes;
- legumes;
- carrots.
Grains
- barley;
- whole grains.
Dairy products:
- low fat yogurt;
- skimmed milk.
Seeds and nuts:
- sesame seeds;
- almond;
- flax seeds;
- peanut;
- walnut;
- cashew;
- sunflower seeds.
Remember that there are no exclusively harmful or useful products. Each organism is individual and requires certain nutrients depending on the characteristics of the activity performed, the presence of certain health problems, weight, etc. In any case, when compiling a diet, it is better to consult with your doctor, who, after conducting the necessary tests, will indicate what your body lacks.
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