Simple and complex carbohydrates
Surely you have heard that fast carbohydrates are full and lead to a set of excess weight, while slow carbohydrates are an assistant in losing weight. But what exactly is their difference? Why does our body react so differently to the same substance?
The answer is simple - simple carbohydrates, available today in unlimited quantities, the whole of the long history of mankind were extremely rare products. Despite the fact that the physiology of people has not changed, food has undergone significant changes even in the last 50 years.
Fast carbohydrates in nature
Typical examples of simple carbohydrates are sugar in all its forms( from table sugar to jam, honey and sweet fruit), as well as most of the products from white flour( especially sweet pastry and bread).In fact, any sweets are quick carbohydrates.
To the body of our ancient ancestor received the amount of sugar, equivalent to one can of cola, he would have to eat 3-4 meters of a plant called "sugar cane".Honey, another source of fast carbohydrates, has always been considered a delicacy, available in exceptional cases.
Simple carbohydrates: product table
|List of products with fast carbohydrates||List of products with slow carbohydrates|
|table sugar||various cereals|
|jams and jams||beans and other legumes|
|ordinary carbonated drinks||pasta|
|sweet fruit||green vegetables|
|carrots and other sweet vegetables||nuts|
NecessarilyOdemo understand that orange juice( even freshly squeezed) is a source of fast carbohydrates, just like a single orange. The presence of vitamin C and a small amount of dietary fiber( fiber) is not able to reduce the harm of natural sugar contained in sweet fruits.
In addition, ordinary potatoes, formally considered a product with slow carbohydrates( it includes starch, and not glucose) should also be under the special attention of those who are trying to lose weight. It can be replaced by sweet potato( sweet potato), closer to pumpkin and carrots.
What is fast carbohydrates?
Fast( simple) carbohydrates are carbohydrates, consisting of a minimum of structural elements( one or two molecules) and digested by the body as quickly as possible. In most cases, these carbohydrates have a pronounced sweet taste and are highly soluble in water.
In contrast to complex carbohydrates( starch, glycogen or fiber), fast carbohydrates need only a few minutes to be processed into blood sugar, give a surge of energy and provoke an increase in insulin levels - which means that they have a high glycemic index.
In fact, it is not at all important whether a particular food item refers to a list of fast or slow carbohydrates, but what the glycemic index this product has. It is this fact that will determine how quickly the carbohydrates contained in a particular product, when digested, get into the bloodstream.
On the other hand, the reason for refusing from regular consumption of sweet carbonated drinks, baking and jam should not be the presence of fast carbohydrates in them, but a complex harm to the normal work of metabolism and an increased risk of developing diabetes.
Why are fast carbohydrates dangerous?
Accumulated in just a few minutes, fast carbohydrates increase the level of sugar in the blood. To use this sugar, the body synthesizes the hormone insulin, which makes use of these calories either for current needs of life, or sending them to fat stores.
A sharp surge in blood sugar levels and its subsequent decline provokes a feeling of weakness and fatigue, perceived by many as hunger. It is this particular feeling that provokes to eat something sweet to raise the blood sugar level, leading to overeating and obesity.
Harm of fast carbohydrates
The most important harm caused by the regular use of large doses of fast carbohydrates is the gradual disruption of glucose uptake mechanisms. The body seems to stop "noticing" sugar in the blood and can not use it. The level of glucose in the blood grows, putting under attack the metabolism.
This disease is called "type 2 diabetes" and develops in most cases precisely because of malnutrition and sedentary lifestyle. Symptoms are obesity, general and muscle weakness, chronic depression and constant dry mouth.
Foods containing fast carbohydrates are primarily sugar and honey, as well as ice cream, baked pastries, sweet fruits and vegetables and ordinary carbonated drinks. Examples of complex carbohydrates are cereals, beans and legumes, green vegetables and various pasta.