The content of carbohydrates in natural products – Koolinar.ru

Many believe that carbohydrates are harmful and provoke the appearance of fat cells. Because of this, they try to avoid them in the diet. In fact, they are necessary for the full functioning of the body. In their absence, fatigue is felt, well-being and appearance worsen. Consider which carbohydrates are useful, and in which foods they are contained.

Sources

They perform several important functions:

1. They are the main source of energy and cover most of the costs.
2. Contribute to the improvement of hematopoiesis, provide heat saving.
3. Participate in cell regeneration.
4. Promote the breakdown of fats of vegetable and animal origin.
5. Helps cleanse tissues at the cellular level.
6. Creates a protective membrane against waste and toxins.

The most basic source of carbohydrates is honey and other products of bee origin – wax, perga, royal jelly. Other animal products contain more fats and proteins, and glucose and sucrose can be scooped from plants. Cereals, vegetables, fruits, berries, greens are sources of healthy complex carbohydrates.

Carbohydrates are a loose concept and they are divided into subspecies:

1. Polysaccharides (starch), which contain fiber and glucose. Most of them are found in green grape varieties, cherries, sweet cherries, apples, peaches, watermelon.
2. Monosaccharides – fructose, glucose. Representatives – currant, raspberry, plum, pumpkin.
3. Disaccharides – monosaccharide + sucrose. Beets, apples, strawberries contain the most sucrose.

Sources of fast carbohydrates are white bread, pastries, white rice, corn, black and blue grapes, sweet soda, sweets. Complex monosaccharides and polysaccharides include vegetables, cereals, durum wheat pasta (they are good for health and do not harm the figure).

Table: carbohydrates in products

Carbohydrate-free products

Products with a low content of carbohydrates or without them at all are necessary for losing weight and an athlete on a protein diet. Without diets, it makes no sense to avoid carbohydrates, as this is one of the main sources of energy for the body. In their absence, the body produces energy from the reserves of fat cells, due to which weight is reduced.

List of products with a minimum quantity:

• white poultry meat, duck breast without skin and fatty veins
• all types of fish (catfish and pink salmon – 0%) and salmon caviar (this is a protein product)
• crabs, squids, mussels, ropans – seafood
• hard cheeses
• zucchini and cabbage contain 1 gr. carbohydrates in 1 cup of ground product
• spinach, rhubarb, parsley – no carbs
• some varieties of tomatoes, e.g. cream, cherry, Big Beef
• apricots, strawberries, avocados – 4 gr. in 1 cup

All these products have proteins, vitamins, fats, antioxidants and other substances necessary for the proper functioning of internal organs.

It is important to note that the low content in the product itself is not enough. It is also important to prepare it correctly. For example, there are practically no polysaccharides and disaccharides in strawberries, but there are a lot of them in strawberry dessert with sugar and cream.

List of foods with “good” carbohydrates

There has always been an ambiguous attitude towards carbohydrates, because on the one hand they saturate the body with energy, and on the other hand they cause excess weight. Few people know that they are harmful and useful (“good” and “bad”). By bad, they mean simple refined poly- and monosaccharides that are processed during cooking, adding sugar or grains. Such “harmful” products include confectionery, sweet water, bread, pasta, etc. These are “empty” calories. That is, such a product can satisfy the feeling of hunger, but it does not bring any energy or vitamin benefits, only fat cells. Useful, that is, complex, are found in meat, fresh vegetables and fruits, and durum pasta.

Top 5 foods with healthy carbohydrates:

1. Brown rice is considered one of the healthiest foods for children and adults to eat. White is considered starchy and harmful, while brown is a storehouse of vitamins, minerals and complex carbohydrates. In 100 gr. The finished product contains 26 gr. carbohydrates, 2 gr. fiber and only 120 kcal. It is recommended to use with fresh green vegetables.
2. Banana is a low-calorie fruit that contains 26 grams per 100 grams. carbohydrates and potassium, necessary for the normal functioning of the gastrointestinal tract. Bananas are rich in sugar and fiber. It can be used in the daily diet as goodies to avoid consuming chocolate or sweet pastries.
3. Beets are rich in antioxidants and cope with many diseases and problems in the functioning of the organs. Three small fruits contain 23 gr. carbohydrates, 80 gr. potassium, 7 gr. fiber. Can be used for salads, borscht, appetizers.
4. Oatmeal per serving contains 2 grams. carbohydrates. It promotes the activation of intracellular processes, improves the functioning of the digestive system. Accelerates metabolism, saturates the body with vitamins and flavonoids.
5. Beans contains 20 gr. carbs per serving. This allows you to satisfy your heads, saturate the body and at the same time not consume extra calories. It is better to use black beans – it is healthier and contains a record amount of iron necessary for blood formation.

In summing up, it should be noted that on any diet, the diet should be balanced. Carbohydrates should not be afraid, they are a source of energy and good health, the main thing is to understand their benefits and distinguish simple from complex ones. If simple ones are eliminated, then they will not provoke excess weight, but on the contrary, they will improve metabolism and intracellular processes, which will lead to the loss of unwanted kilograms.