Useful Carbohydrates

Many believe that foods that contain carbohydrates are the main cause of excess weight. However, in reality, some types of carbohydrates are simply necessary for our body . If you organize your nutrition correctly, they will not only not be deposited on the sides and waist, but will also help you lose weight, as well as contribute to the formation of a relief figure. Let's find out what you need to know about carbohydrates , as well as what foods contain those that can be called healthy.

What are healthy carbohydrates ?

Carbohydrates are divided into 2 groups: fast (simple) and slow (complex). The former are considered harmful because they are instantly absorbed, raise blood sugar levels, and are deposited in the form of excess weight. Others are assimilated much longer, provide us with a reserve of energy , take part in a certain way in building muscle mass and guarantee the normal vital activity of the body .

Complex and, accordingly, useful carbohydrates are found in foods that are rich in soluble and insoluble fiber, starch, cellulose and hemicellulose. Some of these substances are absorbed by the body , while others are a certain kind of absorbent and contribute to the removal of cholesterol and other harmful compounds. Glycogen (polysaccharide formed from glucose residues) should be mentioned separately. This is the same useful reserve that is deposited in the muscles, gives us clean energy , and when it is overused, it supports the body in working condition. It can be said that it is glycogen that is responsible for the same second breath, which helps not to collapse from physical exhaustion.

For those who are just going to start building their body, we remind you: it is not enough to eat foods containing the right carbohydrates , you also need to train your muscles, only then you can get the desired result. The more active your life will be, the more benefits the consumption of the above food will bring, and advertising slogans like "Just eat and gain muscle mass" and "Eat and lose weight" leave for those who believe in fairy tales. Any carbohydrates are needed by our body to generate energy , and if it is not used, then excess monosaccharides are deposited in the form of fat reserves. In addition, it should be remembered that everything that slows down the digestion of foods with carbohydrates, lowers their glycemic index, respectively, prevents them from turning into fat. We will remind you that the glycemic index is a conventional designation of the rate of breakdown of carbohydrate-containing products compared to the rate of absorption of glucose, whose index is considered the standard. GI of glucose = 100 units.

For your attention , products that will help turn carbohydrates into muscles, and not into fat.

Dry red beans

Protein, both animal and vegetable, takes an active part in building muscle mass. Beans, not canned, but prepared the old-fashioned way by soaking for a long time, and then boiling for a long time, fully satisfy the need for proteins and help shape the relief of muscles. And it gives a lot of energy . If we consider beans as a carbohydrate-containing product , then it has such a low glycemic index that you can eat it without fear of gaining extra weight, besides, it is slowly absorbed by the body (which relieves hunger for a long time) and is rich in soluble fiber.

Nuts

Nuts (pistachios, walnuts, almonds, peanuts) contain a large amount of fat, so they slow down digestion and lower the glycemic index of both themselves and other carbohydrate-containing foods . However, in order for nuts to bring benefits and not contribute to excess weight, their consumption rate should not exceed 20-30 g per day, and they should be eaten raw or dried, but not fried.

Macaroni from durum wheat

Oddly enough, the carbohydrates contained in pasta can help gain muscle, not fat mass. If, of course, this product is made from durum wheat - only in this case pasta is slowly absorbed, does not increase blood sugar and is deposited where it is needed.

Grain bread

Cereal bread made from coarsely ground flour slows down digestion, is digested for a long time, provides the body with fiber and starch, provides a significant amount of energy and does not allow the blood sugar level to rise. In order to choose a really healthy bread, read the label carefully: the product should not contain sugar, syrups, white wheat flour and other similar additives.

Raw vegetables

Broccoli, Brussels sprouts, celery in raw form contain a huge amount of fiber and other useful fibers, one part of which is absorbed and turns carbohydrates into glycogen, and the other removes solid waste, toxins and other decay products from the body . In addition, these vegetables have a low glycemic index (15) and normalize digestion.

Brown rice

Brown rice, unlike white rice, has a low glycemic index, accordingly, the carbohydrates and glucose present in it are absorbed slowly, turning into the energy needed by the body , and not fat deposits. It is believed that those who watch their figure and do sports should add brown rice to their diet on a regular basis. In addition, it is rich in fiber.

Fresh fruits

Some fruits are indispensable for those who spend a lot of energy . It is very useful to eat them before and after training and other physical activities:

• Apples They contain fiber and pectin, which, on the one hand, accelerates metabolism, promoting the removal of harmful substances from the body , and on the other hand, is an excellent source of glycogen and slows down the absorption of sugar into the blood.

• Grapefruit. Rich in fiber, reduces appetite, helps break down fats.

• Grape. Contrary to popular opinion, it has a fairly low glycemic index (45) and is useful for those who have serious physical exertion, since a large amount of glycogen, that is, energy , is produced when it is consumed .

• Garnet. A powerful natural antioxidant, contains potassium and calcium, helps burn fat and gain muscle mass.

Remember that only fresh and whole fruits have a positive effect on muscles. And juices, smoothies and other derivatives are rather delicacies.