Good Carbohydrates: Weight Loss Food List

What are carbohydrates and why does the body need them

In 1827, the British physicist William Prout first suggested that a person needs three groups of macronutrients for life. Macronutrients include three groups of main sources of energy necessary for the life of our body. These are carbohydrates, proteins and fats.

Micronutrients include groups of vitamins and trace elements. They do not carry calories, have no energy value, but are the most important components of the vital activity of biochemical reactions and cofactors of enzymes.

Functions of carbohydrates:

• Energy - carbohydrates are the main substrate for energy production. 1 gram of carbohydrates produces 4 kcal.

• Structural - carbohydrates are an important structural element, a component of membranes.

• Storage function - one of the deposited energy sources, which is contained in the liver and muscles - glycogen.

• Regulatory function - the pituitary hormones thyrotropin and gonadotropin are glycoproteins, that is, they are two components: a carbohydrate and a protein part.

• Protective - glycoproteins are antibodies, very important components of the human immune system.

• Receptor - glycoproteins form the receptor apparatus of the cell.

• Information function - the key components of RNA and DNA are just carbohydrates, ribose, deoxyribose.

By classification, carbohydrates can be divided into simple and complex.

Simple: monosaccharides, oligosaccharides. Monosaccharides have only one ring molecule in their composition. These include: glucose, fructose, galactose. Oligo - This root means small, small, or low-component. These include substances such as sucrose, lactose and maltose. Consist of two cyclic molecules. Simple carbohydrates are water-soluble, sweet-tasting, and rapidly absorbed. They are always a substrate for fermentation, have a high glycemic index and therefore cause spikes in insulin (except fructose).

Complex carbohydrates are usually polysaccharides, poly is a lot, which consist of many circular monosaccharide molecules. For example, starch, glycogen. Complex carbohydrates dissolve slowly in water and have no taste. In the intestines, complex carbohydrates are absorbed slowly, therefore they have a lower glycemic index and do not cause such strong spikes in insulin, unlike simple carbohydrates. Also, complex carbohydrates can have a mechanical effect on the intestines.

Simple carbohydrates, their sources and intake

Glucose, grape sugar

The main source of energy for the cells of the human body. Glucose in its pure form is found in grapes, fruits, honey, dried fruits. Glucose is the end product of the breakdown of complex carbohydrates in the body. The glycemic index of glucose \u003d 100. The consumption rate for a healthy person is 2.6 g. per 1 kg of body weight.

Fructose, fruit sugar

It is organoleptically sweeter than glucose, while it has a glycemic index of 20. Quite a lot is found in honey and fruits. Worse fermentation. Fructose immediately goes directly to the liver, if we eat too much fructose, we risk having fatty liver disease. It is believed that the maximum intake of fructose is 25 grams per day, but people with metabolic syndrome, a tendency to develop gout, joint disease, or obesity should consume no more than 15 grams of pure fructose per day. Eating large amounts of fructose, up to 50 grams per day, can cause metabolic syndrome.

There are many studies proving that it is fructose that is a predisposing factor in the development of fatty liver and metabolic syndrome.

Galactose, milk sugar

It is a component of lactose. Found in sugar beets, tomatoes and some fruits. It is independently synthesized in the body, is a component of cell wall membranes. There is quite a lot of it in the brain. In high concentrations, galactose becomes toxic, there is a genetically determined pathology of the enzyme system, when a person is not able to metabolize, that is, process galactose, lactose, this is all due to a violation of the lactose cycle.

Sucrose, cane or beet sugar

Glycemic index 70. Sucrose consists of two monosaccharide molecules, it is glucose plus fructose. It is believed that the harm of white table sugar is largely not due to glucose, but precisely because half of it is fructose. Quite a lot is found in honey, dried fruits, dates. Sucrose promotes the formation of free radicals. . With excessive consumption, it can lead to nutritional deficiencies, displaces copper, chromium, and B vitamins from the body, contributes to aging, the development of age-associated diseases.

lactose, milk sugar

Consists of glucose and galactose. The glycemic index (GI) is about 46. Lactose is quite easily transformed into adipose tissue and can be used as an energy substrate, stimulates the growth of lactic bacteria in the intestine. Since dairy products appeared in the human diet relatively recently, about 8000 years ago, in some nations there is a rather high percentage of lactose intolerance.

Maltose, malt sugar

Consists of two glucose molecules. Found in sprouted grains, it is used in the production of fermented beverages such as beer. They are quite rich in B vitamins.

Complex carbohydrates, their classification and sources

Complex carbohydrates are divided into soluble and insoluble. Soluble include pectin, inulin and hemicellulose, insoluble - lignin, starch and glycogen.

Cellulose (fiber) contains from 2000 to 11000 glucose residues. Cellulose is the main component of the cell wall of higher plants and algae. It is she who is the fiber that comes to us as part of foods rich in fiber and helps to move food through the intestines. It is partially broken down in the large intestine, mainly with the participation of the microbiota.

Glycogen is also made up of glucose, which is the animal analogue of starch. Insoluble in water, deposited mainly in liver cells and muscles. Synthesized one to two hours after ingestion of carbohydrate food.

Inulin is similar in structure to starch, a kind of analogue of starch, which is found in plants, in particular. in Jerusalem artichoke, chicory. It is a prebiotic, well feeds the healthy microbiota we need so much.

Pectin is present in the intercellular space of higher plants, more than its own in fruits. Pectin is a fairly powerful gelling agent, and it is thanks to pectin that we can make jelly from apples, plums, and currants.

The rate of consumption of carbohydrates

The carbohydrate intake for any person should be about half of the total calories. Carbohydrates are the main source of energy replenishment. Accordingly, the remaining 50% is distributed between proteins and fats. On average, a person needs about 300 grams of carbohydrates per day, of which 200-250 grams are complex carbohydrates and fiber, and approximately 25 grams are fructose and sucrose.

Athletes sometimes require more protein and carbohydrates than a person whose physical activity is not so high. With low physical activity, a person needs about 3-5 g of carbohydrates per kg of body weight, which can be increased to 7 or even 10 grams per kg of body weight during intensive training and hard physical work.

The benefits of complex carbohydrates for weight loss

The beneficial properties of slow carbohydrates for the human body can be listed for a long time. First of all, they perform the main function, acting as a source of energy. With a lack of carbohydrates, which often occurs during a diet, starvation of brain cells begins. Because of this, concentration is lost, the person becomes distracted and inattentive. Slow carbohydrates will give strength for both mental activity and physical activity.

In addition, complex carbohydrates speed up metabolic processes in the body. With their deficiency, prolactin and cortisol are formed, and the thyroid gland begins to work less actively. Because of this, the feeling of fatigue increases, the mood worsens.

When calculating the ideal menu for a diet, it is important to consider the glycemic index. This is an indicator that characterizes the rate of breakdown of carbohydrates in the body. The lower it is, the more dietary the product is, the less insulin surges occur when eating. The main share of carbohydrates in dietary nutrition should be in the morning. In the evening, it is better to refrain from even complex carbohydrates. The exception is a group of people suffering from chronic fatigue syndrome - for such people it is vital to consume complex carbohydrates for dinner in order to avoid the increase in cortisol at night, and therefore - to avoid night awakenings and all the "charms" of high cortisol.

List of the healthiest carbohydrates

1. Non-Starchy Vegetables – This group of foods includes broccoli, cauliflower, kale, spinach, zucchini, and asparagus. These vegetables are high in fiber, water, and antioxidants, and the carbohydrate content is quite low relative to their volume and weight.

2. Pumpkin and sweet potatoes - they are rich in potassium, beta-carotene (a component of vitamin A) and fiber. They also contain natural sugars called polyols, which improve bowel function. If you suffer from constipation, you can use these vegetables as an excellent natural laxative.

    

3. Buckwheat - it does not contain gluten, but it is rich in antioxidants, vitamins and minerals. Compared to other grains, buckwheat contains more protein and fiber. It also helps lower cholesterol and blood pressure and lowers the risk of diabetes, promotes healthy digestion and promotes a feeling of fullness, which helps in weight loss.

4. Oats - contain a type of fiber called beta-glucan, which has been shown to lower LDL-cholesterol levels, decrease insulin response, and improve gut microflora. Oat bran also helps with constipation and may reduce the need for laxatives.

5. Beetroot – Helps lower blood pressure, increases exercise endurance, and improves cognitive function. Beets contain a compound called betaine, which protects the liver by preventing the accumulation of fat in the liver, a disease called non-alcoholic fatty liver disease. The betaine found in beets also promotes the secretion of bile, aiding digestion. Beets contain a lot of pectin, which improves the functioning and microflora of the intestines, and prevents constipation. Beets can be consumed both raw and cooked.

1. Beans, peas, and lentils are legumes that are rich in fiber, magnesium, folic acid, and other B vitamins. Fiber and protein promote satiety, reduce fluctuations in blood sugar, and lower cholesterol levels. Beans go great with any food. They can be added to soups, stews or salads, and of course beans make a great side dish for any meal. However, some have difficulty tolerating and digesting legumes. If you suffer from a digestive or autoimmune disorder, you may be better off avoiding legumes.

2. Berries are rich in vitamins, minerals, polyphenols, and antioxidants that reduce inflammation and oxidative stress. They are low in sugar and carbs but high in fiber, making them suitable for keto and low carb diets.

3. Apples reduce the risk of cardiovascular disease, type 2 diabetes, Alzheimer's disease, and asthma. In addition to vitamins and minerals, apples contain pectin, an excellent prebiotic that improves the intestinal microflora. Apples also contain the antioxidant quercetin, which helps the immune system.

How to consume carbohydrates during training

It is also worth paying attention to the correct combination and consumption of proteins, fats and, in particular, carbohydrates, just before and after training for more effective weight loss. It's no secret that nutrition is the foundation for building the body of your dreams. Enough nutrients must be supplied to the body for everything to function properly. What we eat before and after training directly affects the result that we eventually get. Therefore, if you really want to see the effect of training, you must adhere to a proper and balanced diet.

To begin with, it is worth thinking about the goal that each person pursues while exercising in the gym. Everyone has their own goal, their own motivation, their own desired result: just lose weight, reduce (or, conversely, increase) the numbers on the scales, or reduce body fat while maintaining muscle tissue. If the latter situation is meant, i.e., reduction of body fat at the expense of muscle preservation, then the goals would be to reduce the resolution of muscle tissue proteins, reduce the depletion of muscle glycogen, and reduce the level of the breakdown hormone, which is cortisol, after strength training.

• Firstly, it should be no later than 2 hours before exercise, because a full stomach will interfere with a full workout: the blood supply will not be directed to the working muscles, but to the gastrointestinal tract.

• Secondly, the amount of food eaten should be small.

• Thirdly, nutrition should include: protein (this is about half a gram per 1 kg of ideal body weight) and carbohydrates (also approximately the same amount per 1 kg of ideal body weight). Carbohydrates should be complex: black cereals, vegetables for fiber and wholemeal bread, that is, whole grains.

• Firstly, it is an increase in muscle glycogen, which was exhausted during training.

• Secondly, - a decrease in the breakdown of proteins in muscle tissue. Because if muscle tissue prevails in us, then, accordingly, there will be less space for fat.

• Thirdly, an increase in muscle protein synthesis, just recovery after exercise and a decrease in muscle soreness.

• And finally, fourthly, the goal after training is to reduce cortisol levels. And, accordingly, based on these goals, it is already worth choosing adequate nutrition. What will be his attitude? All the same proteins and carbohydrates. Only here it is permissible to include a small amount of simple carbohydrates in the diet: fresh fruits, for example, bananas, some vegetables, a small amount of potatoes is acceptable, but its content should be small (somewhere at the rate of 0.3-0.2 grams per 1 kg of ideal weight).

Thus, we achieve a rise in insulin levels. This hormone has anti-catabolic properties. In addition, carbohydrates contribute to better absorption of protein, are used to replenish the expended energy - glycogen, which will be stored in the muscles. It turns out that if the body does not receive enough carbohydrates after training, then muscle tissue will be destroyed under the influence of catabolic processes.

Thus, it is important to understand that carbohydrates play a crucial role in the life of our body, providing it with energy and strength, participating in normal digestion and giving us a charge of positive emotions. Our task is to learn how to choose correctly and wisely what we eat.