– When and how to consume carbohydrate foods?
– Healthy foods with bad ingredients
Carbohydrates – energy material, important for the body. They are an indispensable element of any diet. But, first of all, it is necessary to determine what fast carbohydrates and slow ones are.
The qualities of nutrient groups determine their structural and chemical properties.
Slow
Good or slow carbohydrates are called foods with a low glycemic index. Characteristics of this energy group:
- presence of vitamins, fiber and minerals
- chemical structure that speeds up metabolism
- prolonged digestion
- slow release calories
Good, they are complex compounds found in whole grains, unprocessed rice, cereals, nuts, seeds, vegetables and fruits.
Fast
Bad or fast carbohydrates are a nutritional group with a high glycemic index and properties:
- digest very quickly
- cause fluctuations in blood sugar levels
- provoke a sudden release of insulin
- lead to the deposition of adipose tissue
Sources of fast or simple carbohydrates are foods that have been pre-processed, devoid of fiber, with low nutritional value.
Fast carbohydrates, food list:
- pasta made from soft wheat varieties
- potatoes, white bread, rich pastries
- confectionery – cakes and desserts
- muesli, cereal, white rice, popcorn, sugar
- instant cereals and purees, honey
- yoghurts and curd masses with additives
- jams, chips, lemonades, sweet drinks, juices
A balanced carbohydrate menu consists mainly of products including:
- dark flour
- fruits and vegetables
In this case, the processes of lipogenesis – that is, the formation and deposition of fat in the body are under control.
Foods with easily digestible carbohydrates should be avoided:
- from white flour
- semolina type cereals
- with added sugar
Remember – simple carbohydrates are a nutrient-poor calorie bomb.
Is it ok to cut out carbs?
Sometimes, people, in pursuit of good shape, decide to avoid eating any carbohydrates. But, it’s a bad choice.
- The low energy diet is of the ketogenic type. The lack of energy substances in the diet leads to the process of ketosis – fat burning, in which ketone substances enter the bloodstream. These are toxins, in particular, depressing brain functions.
- In addition, the body increases the production of hormones – norepinephrine, adrenaline and glucagon. These compounds are useful in the short term, and on an ongoing basis lead to exhaustion of the body and endocrine disruptions.
- Another disadvantage of a low-carbohydrate diet is hypercholesterolemia, with rapid vascular damage and the risk of conditions such as stroke or heart attack.
- Only 3-4 months of diet without vegetable fibers will provide problems from the gastrointestinal tract – vomiting, constipation or nausea. Additionally, a deficiency of vitamins B, C and A will form, the body will become acidic, the nervous system will become hyperactive, the urinary system will react with gout.
- Separately, disorders of calcium-phosphate, hemoglobin and glucose metabolism can develop. That is, a person will get acquainted with type 2 diabetes, osteoporosis or osteopenia.
Therefore, the right choice would be a healthy diet rich in slow carbohydrates.
When and how to consume carbohydrate foods?
There are general rules for the use of energy products.
In the morning
You can use small amounts of fast carbohydrates, which will help the brain to work intensively, will be a good way to start the day with energy. Recommended in the morning:
- jam, jam or honey
- sweetened yoghurts
- cereals with dried fruits
And also, carbohydrates in cereals – semolina, millet, oatmeal with the addition of fruits.
Dinner
Must include complex carbohydrates:
- whole grain bread
- durum wheat pasta
- dark pasta and brown rice
In addition, fruits or vegetables in salads, side dishes and fresh.
Evening
Starting from 18-19 hours, it is recommended to eat only protein foods with the addition of leaf lettuce or vegetables, except for potatoes and legumes.
Depending on the daily activity, when an energetic period is replaced by a measured one, it is necessary to reduce the amount of carbohydrates in the diet.
Why is sugar dangerous?
If we can say about slow carbohydrates that these are natural fruits and whole grains, then of the fast carbohydrates, the most useless carbohydrate is sugar. The product is devoid of nutritional value and is considered the drug of the century for a number of reasons.
Sugar:
- Stimulates the formation of beta-endorphins.
- Gives the illusion of stress relief, improving mood for a short time.
- It produces biochemical dependence in people.
- It acts on the brain in a manner similar to opioid intoxication, as it stimulates the same receptors that respond to morphine, heroin, and codeine.
After eating sweets, people feel calm. Quickly get used to the scheme cake = happiness. As a result, they become addicted.
Excess sugar, as the most prominent representative of bad carbohydrates, entails:
- hypertension, irritability, hyperactivity
- decrease in mental functions, oncopathology
- suppression of the immune system, accelerated aging
- slowdown in recovery processes
Not everyone consciously chooses the abuse of simple carbohydrates. Therefore, it is useful to know where the sugar is hiding in an implicit form.
Healthy foods with bad ingredients
Diet cereals and candies are simply a trap for shoppers, as they contain hefty doses of sugar. It is useful to know that this ingredient is also hidden in unsweetened foods:
- ketchup and salad dressings
- canned meat and fish
- peanut butter
- all types of bread
- yogurt, muesli, cereal bars
- sausages and sausages
How to find information on the label? Read the “Carbohydrates” section for a breakdown of “Including sugars.” On average, for 150 grams of sugar-containing, albeit unsweetened foods, there are up to 2 teaspoons of sugar. Healthy chocolate or cereal contains up to 3-5 tablespoons per 150 grams.
In conclusion, it is worth noting that nutritionists recommend paying attention not only to the amount of carbohydrates, but also to the presence of fats in foods, since the combination of sugar with fat has a particularly adverse effect on the health of the body.
