We Learn To Distinguish Good Carbohydrates From Bad

Fast and slow carbohydrates. Which foods contain slow carbohydrates, and which contain fast carbohydrates? What is the glycemic index, and how to understand it?

Carbohydrates are not equal to carbohydrates. Yes, if some carbohydrates will help you quickly recover, other carbohydrates will help you maintain a slim figure and even lose weight. Let's understand which carbohydrates are good and which are bad.

The main culprits of fullness

Carbohydrates ... They are called the main culprits of excess weight. Carbohydrates, according to many experts, are the main reason for failure in losing weight. But carbohydrates are not equal to carbohydrates! Without these nutrients, the body quickly gets tired, and the nervous system fails, and a person may even fall into depression.

Not all carbs are bad for your figure. Medicine has long divided carbohydrate food into 2 large groups: simple and complex carbohydrates. Simple (bad) carbohydrates are absorbed by the body quickly, and complex (good) carbohydrates are absorbed slowly.

It is simple carbohydrates that are the main culprits of excess weight. They are quickly absorbed by the body, and when they are excessively absorbed into the blood, they turn into fats and are deposited in the "causal" places. On the contrary, complex carbohydrates are digested slowly and do not have time to turn into fat.

Let's understand the glycemic index

All carbohydrates that are absorbed with food are broken down in the body into glucose, which enters the blood. The glycemic index is an indicator that indicates how much the level of glucose in the blood will increase when using a particular product.

Simple carbohydrates have a high glycemic index, thanks to which you will feel an instant boost of energy after eating them. Such an effect, for example, is achieved after eating sweets. However, at the same rate, the body will lose the received energy, which will lead to a feeling of fatigue and another bout of hunger.

In contrast, slow carbohydrates, which have a low glycemic index, are broken down slowly, supplying the body with energy for a long period of time. By consuming foods with a low glycemic index, you will stay full longer and at the same time be able to work productively without bouts of fatigue and apathy. Below we provide a list of foods with high and low glycemic index.

 

Foods with a high glycemic index

• Cereals : white bread and bakery products, corn flakes.
• Pasta and rice : white rice, soft wheat pasta.
• Drinks : sweet carbonated water, packaged juices.
• Fruits : dried fruits, bananas, pineapple, grapes.
• Vegetables : potatoes, corn, sweet potatoes.
• Other products : marmalade, popcorn.

Products with a low glycemic index

• Cereals : whole-grain products (bread, whole-grain cereals, whole-grain bread), Armenian or Persian pita bread made from coarsely ground wheat.
• Pasta and rice : whole grain pasta, durum wheat pasta.
• Drinks : skimmed milk, freshly squeezed juices, whole milk.
• Fruits : oranges, cherries, apples.
• Vegetables : carrots, cabbage, greens, cucumbers, tomatoes, green leafy vegetables.
• Other products : seeds, nuts.

Nutritionists strongly recommend limiting (or rather eliminating) the use of foods with a high glycemic index, focusing more on "slow" carbohydrates.