In search of healthy carbohydrates - what to eat and what foods to avoid

Carbohydrates, along with fats, are considered harmful by many and are sometimes excluded from the diet. However, this understanding of the role of these organic substances in human metabolism is fundamentally incorrect. To ensure that carbohydrates entering the body with food do not harm it and do not lead to weight gain, it is important to take a competent approach to diet planning. You need to understand which carbohydrates are healthy and which are not. For ease of orientation, nutritionists have developed special lists of products that contain “correct” carbohydrates that are not harmful to health and figure.

What are carbohydrates?

Carbohydrates are integral components of the tissues and cells of all living organisms of the plant and animal world. By mass, they make up the majority of organic matter on Earth and contain predominantly molecules of carbon, hydrogen and oxygen.

Carbohydrates include:

• glycogen;
• cellulose;
• sucrose;
• starch;
• glucose.

All these organic compounds, belonging to the same class, can have different properties, which allows them to perform different tasks in living organisms. Carbohydrates are the main derivative of energy for the human body. Nutritionists and nutritionists from different countries agree that the daily intake of carbohydrates should be about 40-50% of the total nutritional value (calorie content) of the diet.

In this case, the most important role is played by the quality choice of products, since the energy released from simple carbohydrates, which are rich in baked goods and various sweets, will cause harm to the body if consumed in excess.

Having a high GI (glycemic index), they quickly raise the concentration of sugar in the blood and lead to the accumulation of excess fat mass and metabolic disorders (metabolic process). Therefore, you should consume foods that contain complex carbohydrates (cereals, whole grains and vegetables), which help fill you up for a long time and promote weight loss.

All plants on Earth store carbohydrates through the process of photosynthesis. In sweet fruits and berries, this stored energy is stored in the form of fructose, which is very quickly absorbed, and in whole grains and vegetables - in the form of starch and plant fiber, which are complex carbohydrates. This difference in the absorption of simple and complex carbohydrates is explained by the peculiarities of their structure.

All carbohydrates consist of saccharides, which can form:

• monosaccharides (contain 1 carbohydrate unit);
• disaccharides (contain 2 units);
• oligosaccharides (consisting of 2 to 10 units);
• polysaccharides (containing more than 10 units).

Harmful carbohydrates, a list of products with which will be given later in the article, consist of mono- and disaccharides (fructose, sugar) and are quickly broken down by the body components that can instantly increase blood sugar and give a feeling of instant satiety. Products containing oligo- and polysaccharides (starch, plant fiber) increase blood glucose levels smoothly, without sudden jumps, and help a person not feel the urge to eat something for a long time.

Calculating your diet

In fact, this is a very difficult question, because each of us is individual. We differ in body type, level of physical activity, and metabolic rate. But this is still not a complete list of factors. And a single scheme will not suit everyone, which is why there are nutritionists who evaluate the individual characteristics of each patient. The norm of carbohydrates for weight loss is determined based on the actual state of the body and the goals set. By reducing the amount of carbohydrates to 150 g per day, you ensure that you can achieve smooth weight loss. By reducing this figure to 50-60 g, you will very quickly begin to lose weight, but it will be difficult to physically maintain such a diet. If you try to reduce this figure further, ketoacidosis will develop, that is, intoxication with fat metabolism products.

Functions of carbohydrates in the body, how they affect the condition

The role of carbohydrates in the human body is as great as the role of proteins and fats. A decrease in the amount of elements entering the body negatively affects the overall health.

All carbohydrates perform the following functions in the human body:

• are the main source of energy produced;
• provide it with B vitamins and mineral microelements - iron, zinc, phosphorus, chromium, magnesium;
• contain antioxidants that protect the body from the harmful effects of toxic substances;
• participate in the breakdown of proteins and fats;
• provide the brain with glucose, which is very important for its active and productive work;
• participate in the regulation of osmotic pressure in the blood and ensure the normal activity of its components, especially red blood cells;
• form a kind of energy reservoir (glycogen), which is localized in the muscles and liver. With a lack of carbohydrates, this reserve is activated and helps the body continue to live at its normal rhythm;
• participate in intercellular interaction - being on the outer membrane of cellular receptors, they help cells better recognize each other and organize themselves into tissues.

Harmful carbohydrates, the list of products with which is very extensive, have a negative impact on human health and, with regular excessive consumption, can lead to:

• hyperglycemia – excess sugar in the blood;
• development of diabetes mellitus;
• accumulation of excess fat tissue.

At the same time, a lack of carbohydrates can also negatively affect a person’s condition, which is reflected in:

• general weakness of the body;
• dizziness, fainting;
• nausea;
• weight loss;
• headaches;
• trembling of limbs;
• apathy, lethargy.

Most often, such manifestations are encountered by people who strive to lose excess weight as quickly as possible and sit on extreme mono-diets or do not eat at all. If a person continues to observe such restrictions for a long time, then his metabolism may be disrupted and in many cases this process will be irreversible.

What do they give and why are they so important for humans?

It is an important energy resource, one of the important components for a strong immune response, and also the material from which other vital reactions and metabolites ultimately emerge.

It has been scientifically proven that people who consume carbohydrates in sufficient quantities can boast quick reactions and good functioning of brain activity . One cannot but agree that in conditions of cold or exhausting physical work, this is a real lifeline in the form of fat reserves.

But in the last decade, advertising and nutritionists have made carbohydrates almost the enemies of health, and doctors, on the contrary, talk everywhere about their irreplaceable benefits.

Norm of carbohydrates per day

Carbohydrates should form the basis of any person’s diet, since it is thanks to them that the body receives energy.

The average need for carbohydrates depends on the individual characteristics of the body:

• floor;
• weight;
• age;
• the presence of chronic diseases (diabetes, obesity, metabolic disorders);
• motor activity;
• other conditions (pregnancy, illness).

Categories of people who need an increased intake of carbohydrates include:

• children and adolescents;
• women carrying a baby;
• people who play sports professionally;
• people with accelerated metabolism;
• people who have had a serious illness or surgery.

It is recommended to reduce the amount of carbohydrates consumed:

• if you have excess body weight;
• in old age;
• with low physical activity;
• in case of metabolic disorders, when the metabolism is slow.

When planning your diet, it is important to understand that completely eliminating carbohydrates from your diet is not recommended for anyone. Foods containing carbohydrates should be consumed in small portions throughout the day. This approach is due to the fact that the body is not able to store more than 100-120 g of glycogen in the liver and if there is an excessive intake of carbohydrates, it will simply accumulate on the body in the form of fat. When planning a menu, you should consider your weight and age to determine how many carbohydrates you can consume per day.

For healthy women and men aged 18 to 45-50 years, the norms will be as follows (in g):

For children, the norms for carbohydrate consumption, depending on age, are:

Children under 6-7 years old can consume a little more food containing fast carbohydrates, since their growing body, as a rule, has a fast metabolism. When carrying a child and subsequent breastfeeding, a woman should especially carefully monitor her diet and minimize the intake of simple fast carbohydrates into the body. This is due to the fact that at this stage there is a high risk of gaining excess weight, as well as developing gestational diabetes.

As a percentage, the consumption of simple and complex carbohydrates for women during this period should be 20-30 to 70-80%. The daily intake of carbohydrates for pregnant and lactating women should not exceed 300-350 g (the specific figure depends on age and body type).

Harmful carbohydrates, the list of products with which includes many items, should also be excluded from the diet of women during menopause as much as possible.

Hormonal changes occurring in the body during this period often lead to disturbances in carbohydrate metabolism and the development of diabetes mellitus. Many women by this point (48-55 years old) suffer from excess weight, and excessive consumption of simple carbohydrates will only worsen the situation. The rate of carbohydrate consumption during this period should not exceed 210-240 g and include complex microelements as much as possible.

In old age (after 60 years), both women and men should reduce the intake of carbohydrates into the body, especially with unhealthy, quickly digestible foods. Consumption rates during this period for women and men are 220 and 250 g, respectively. At any age, after suffering serious illnesses or surgical interventions, it is allowed to increase carbohydrate intake to 350-400 g, including by including fast carbohydrates in the diet. During this period, the energy generated will be entirely spent on replenishing the body’s strength and restoring it.

Foods high in fast carbohydrates

To more accurately determine the saccharide content, special tables have been created that indicate the amount of carbohydrates per gram of product and its calorie content, as well as the glycemic index. The highest content of fast carbohydrates is in the following foods:

• Bee Honey;
• products containing refined sugar: sweets, sweet syrups, chocolate;
• preserves and jams;
• carbonated drinks that contain sugar due to the content of syrups;
• confectionery products: cookies, cakes, muffins, cakes;
• baked goods: buns, white bread;
• sweet fruits, berries and vegetables: watermelon, banana, blueberries, grapes;
• dried fruits: dried apricots, raisins, dates;
• dairy products: milk, cheese.

It is important to remember that the carbohydrate intake for each person is individual and depends on gender and age, the presence/absence of physical activity and the degree of active lifestyle.

Glycemic index of carbohydrates

The glycemic index of foods shows how quickly the carbohydrates they contain can break down into simpler components and increase the concentration of glucose (sugar) in the bloodstream. The glycemic index scale of various products includes positions from 0 to 100, where the last 100th place is occupied by the simplest carbohydrates.

This indicator is one of the main values ​​that determine the value of products. Its quantitative parameters for various products should be taken into account by people who want to lose weight, monitor its maintenance, and also have metabolic disorders associated with the absorption of carbohydrates.

The glycemic index is usually divided into 3 categories:

• from 70 to 100 – high;
• from 40 to 70 – average;
• from 10 to 40 – low.

When observing dietary restrictions in order to reduce body weight, you should choose foods with a GI of no more than 50. The basis of the diet to maintain normal weight should be foods with medium and low GI values. It is important to monitor this parameter for people suffering from diabetes. Foods containing carbohydrates with a high GI contribute to a sharp jump in blood sugar, which leads to the development of hyperglycemia. In case of diabetes and prediabetes, carbohydrates with a GI of more than 70 should be completely excluded from the diet and the consumption of foods with an average GI should be minimized.

What are harmful and healthy carbohydrates, their differences and features

Harmful carbohydrates are also called fast carbohydrates. A list of products containing similar carbohydrates will be presented below.

Fast carbohydrates include:

• sucrose;
• glucose;
• maltose;
• fructose.

All these substances have a high glycemic index, are absorbed very quickly by the body and provide it with a large amount of energy. It is also quickly consumed, and the insulin released in the blood, which ensures the absorption of glucose, increases the feeling of hunger.

Unlike fast carbohydrates, the main feature of which is their simple structure, healthy carbohydrates have a more complex formula and a low glycemic index. Such carbohydrates are called slow, since they are not immediately, but gradually processed by the body and converted into energy.

These include:

• cellulose (fiber);
• glycogen;
• starch;
• pectin.

Table of healthy carbohydrates

The peculiarity of healthy or slow carbohydrates is not only that they gradually and harmoniously fill the body with energy, but also that they are good for health - for digestion, beauty of skin and hair, and healthy intestines.

The complex polysaccharides they contain have a number of unique properties:

The daily diet of each person should include 50-60% complex carbohydrates, which are rich in:

Table of harmful carbohydrates

Harmful carbohydrates, the list of products with which is given below, are divided into:

Among products with an excess content of simple harmful carbohydrates, the following categories are distinguished:

Why are simple carbohydrates harmful?

All substances related to simple carbohydrates are quickly broken down. They have a high GI (more than 70), which affects the amount of glucose in the blood. Breaking down quickly, simple carbohydrates cause an immediate sharp jump in blood sugar. To level out this imbalance, the pancreas comes into play, which begins to reduce the hormone that equalizes the concentration of sugar in the blood - insulin. When its level rises, the amount of glucose in the blood decreases.

Such changes are very well felt by a person who is accustomed to the enormous consumption of simple carbohydrates - he quickly loses energy and begins to feel hungry, so he feels the need to immediately increase his glucose level by consuming familiar food with harmful carbohydrates. The result is a kind of vicious circle and an unhealthy food addiction to such products is formed.

The price to pay for such an addiction can be health problems and metabolic disorders:

• Constantly producing insulin, the pancreas works for wear and tear, its production of other hormones is disrupted, which leads to the development of a number of diseases of this organ;
• fluctuations in blood glucose exacerbate the feeling of hunger, and a person begins to overeat, which leads to obesity;
• a decrease and increase in blood sugar in a short period of time causes problems with the cardiovascular system and can lead to the development of atherosclerosis;
• The constant need to produce insulin on such a diet leads to the development of cell immunity (resistance) to this hormone, which is a harbinger of the development of type 2 diabetes.

The connection between carbohydrates and weight loss

Carbohydrate-containing foods can both cause excess weight and promote weight loss, which is why it is important to know which of them will be beneficial and which will be harmful. A proper healthy diet involves consuming predominantly healthy carbohydrate foods - vegetables, berries, fruits, whole grain cereals.

But simple harmful carbohydrates that enter the body with various kinds of “food waste” are harmful to your figure and health. Under no circumstances should you completely remove all carbohydrates from your diet. Even while adhering to restrictions, it is important to maintain the consumption of these substances with food at the level of 20%, while completely eliminating harmful foods.

Popular low-carb and no-carb diets can lead to a number of negative consequences:

• the development of vitamin deficiency, which will not have the best effect on the condition of hair, skin and immunity;
• poisoning by lipid decomposition products - when carbohydrates are excluded from the diet, changes occur in metabolism, and the body begins to use adipose tissue to produce energy. At the same time, when it decomposes, various dangerous toxins can be released into the blood, which negatively affect the functioning of the kidneys and liver;
• slowing down metabolic processes - a decrease in the intake of carbohydrates into the body forces it to perceive this situation as a potential danger and slow down metabolic processes. This is what causes rapid weight gain after extreme diets.

When trying to lose weight, you shouldn't completely eliminate carbohydrates from your diet. You just need to avoid simple carbohydrates, which contain baked goods, sweets and carbonated drinks. At the same time, it is important to ensure that the body receives slow carbohydrates, which help keep blood sugar levels under control. It is also important to eat small portions and not overeat, as this will stretch the stomach walls and store excess energy in the form of fat in problem areas of the body.

We provide the body with everything it needs

It is very important not only to reduce the amount of carbohydrates in the diet, but also the balance between all nutritional elements, that is, their ratio. Proteins, fats, carbohydrates (to lose weight it is not at all necessary to eat only buckwheat, we have already discussed this issue) should be consumed in accordance with the developed nutrition plan. It can be approximately calculated according to the following example. Let's say your calorie intake is 2,000 kcal, and you gain weight. This means that for effective weight loss you need to reduce this figure to 1,400 kcal per day. Therefore, the protein requirement will be 61 g per day, (61 x 4 = 244), that is, 244 kcal. Fats also cannot be excluded; they need approximately 67 g (67 x 8 = 566 kcal). Accordingly, you should get the remaining amount - 670 - kcal from carbohydrates. Divide this figure by 4 and get 170 g of carbohydrates, that is, cereals, whole grain bread and vegetables. Lose weight with pleasure!

Best time to eat carbohydrates

There is no consensus on the best time to consume carbohydrates. A number of nutrition researchers have concluded that the timing of carbohydrate intake is not as important as the length of the carbohydrate-free period that preceded it. Based on a series of experiments, they concluded that the longer the break was taken before consuming carbohydrates, the more ready the body was to absorb and process them.

It doesn’t really matter whether this break was taken at night or during the day. It is equally harmless to have a carbohydrate-rich breakfast both in the morning after 8-10 hours of sleep, and in the evening, after a similar break without food. According to another approach, it is better to eat this kind of food in the first half of the day. This is especially true for starchy vegetables (potatoes, sweet potatoes), cereals and pasta. They can be used for lunch and breakfast. Lighter foods containing carbohydrates can be eaten for an afternoon snack and dinner.

It can be:

• green vegetables;
• fruits;
• unsweetened yogurt;
• low-fat cottage cheese;
• kefir.

Completely eliminating carbohydrates from your diet can have serious consequences and negatively impact your health. To lose weight, it is not at all necessary to completely remove carbohydrates from your diet and eat, for example, only protein foods. It is enough to study the lists of products containing harmful elements and avoid them.