Carbohydrates are the main and main source of energy that the body needs. That is why, when there is a sharp reduction in carbohydrates (for example, on low-carb diets), feelings of lethargy and fatigue are not uncommon.
However, carbohydrates have one "side effect" - their increased consumption leads to weight gain. How to be? The answer is simple - stick to slow (complex) carbohydrates and cut down on fast (simple) ones.
Types of carbohydrates
All carbohydrates are divided into two main types: simple and complex. Simple carbohydrates include monosaccharides (fructose, glucose, galactose) and disaccharides (lactose, maltose, sucrose). Complex carbohydrates are represented by a group of polysaccharides - starch and fiber.
Complex carbohydrates are also called slow because the process of their breakdown takes a long time. As a result, they provide more energy and better saturation. Simple carbohydrates are absorbed for a short time and almost completely, which is why they are called "fast". The feeling of fullness after consuming this type of carbohydrates is short-lived.
List of foods containing slow (complex) carbohydrates:
- Wholemeal bran bread, rye bread, whole grain bread
- Wholemeal pasta
- Brown rice
- Lentils, chickpeas (chickpeas)
- Dry regular peas, dry beans
- Oat flakes
- Milk products
- Fresh fruits
- Green vegetables, soy
- Dark chocolate
Carbohydrate intake
How many carbohydrates do you need to consume per day to meet the energy needs of the body, but not get better? The norm is 3 servings per day - this is 170-300 g, a larger amount can already lead to weight gain. However, adolescents are allowed to increase this figure to 340-370 g.
Important! Carbohydrates in the diet should be predominantly slow, sources of fast carbohydrates (sweets, baked goods, soda, ice cream, etc.) should be minimized
How to make the right diet
It is estimated that you should consume 4-5 servings of fiber per day, 3 servings of slow carbs and 1 serving of fruit.
- 1 serving of fiber is 1 vegetable or 200 ml of vegetable dish
- 1 serving of slow carbs is 1 palm-sized slice of whole grain bread, a glass of boiled whole grain pasta, or 200-300 ml of cooked porridge.
- 1 serving of fruit is 1 fruit or a glass of berries
