Slow carbohydrates have a complex, branched structure. This is what slows down the rate of their assimilation by the body. When they are split, energy is released gradually, so a person does not feel hunger for a long time.
The structure of slow carbohydrates. Starch
Slow carbohydrates are polysaccharides made up of several monosaccharides. In general, any saccharides are absorbed by the body only in the form of glucose. The division of carbohydrates into fast and slow is related to the rate of conversion of saccharides into glucose. Slow carbohydrates have a complex structure that is slowly broken down and absorbed. As a result, the body is supplied with energy evenly. Unlike simple carbohydrates, which are absorbed instantly and give a sharp short-term jump in energy. It is better to postpone the consumption of any carbohydrates to the first half of the day, when carbohydrate metabolism is most intense.
So, slow digestion of complex carbohydrates does not provoke an insulin spike, which does not contribute to fat deposition. There are many types of slow carbohydrates: starch, glycogen, fiber, dextrin. Starch is broken down in the gastrointestinal tract. It is found in legumes and grains. That is why cereals are so recommended for consumption. Accordingly, there is starch in the bread made from coarse grains. Also in the highest grade pasta.
Glycogen and fiber
Glycogen is converted to glucose in the liver. It is found in foods such as beef and pork liver, seafood, and yeast cells. Fiber is almost indigestible, but you need to use it. Fiber cleanses the body by removing metal salts, toxins and cholesterol. It also stimulates the release of bile, which causes a long-lasting feeling of fullness. Thanks to the fiber in the intestines, rotting does not occur.
Many foods are high in fiber and are considered good for digestion. Basically, these are the fruits of plants. The most typical representatives among fruits are plums, apples, apricots, peaches, grapefruits, pears. Contains fiber and unrefined grains. Therefore, for good digestion, it is enough to eat porridge from whole grain cereals for breakfast, you can also add dried fruits to it. There is fiber in both legumes and nuts. Vegetables include peppers, zucchini, spinach, onions, cabbage, herbs, tomatoes.
A diet rich in slow carbohydrates will keep your body's energy levels high without the risk of converting excess fat into body fat. Many diets suggest minimizing simple carbohydrates and eating more complex ones. Athletes are advised to consume at least 40 grams of slow carbohydrates before training to help them exercise more effectively. And in general, natural plant foods are the most natural diet for humans.
