Carbohydrates are an important element in the human body that provides it with energy. A lack of them can cause disruptions in the functioning of many organs, and excess usually leads to excess weight. In order to provide yourself with these substances and at the same time not damage your figure, it is important to consume as many complex carbohydrates as possible, since they are considered the most beneficial for health.
Difference of complex carbohydrates from simple ones
Carbohydrates are organic substances made up of individual units called saccharides. Simple carbohydrates include those that consist of one unit (monosaccharides), and complex carbohydrates consist of three or more units (oligosaccharides and polysaccharides). The main difference between them is the rate at which they are broken down in the body.
Simple carbohydrates have a high glycemic index and are broken down almost instantly when they enter the bloodstream. This leads to an increase in the level of insulin, which is produced to lower the concentration of glucose in the blood. Residual sugar is invariably deposited in the liver in the form of glycol, and then transferred to subcutaneous fat.
Complex carbohydrates are broken down very slowly, increasing sugar levels gradually, and evenly charge the body with the necessary energy. As a result of this natural process, the pancreas does not need to produce the hormone insulin, which means that these substances do not pose a health hazard. This is why complex carbohydrates are considered healthy and recommended for daily consumption by both doctors and nutritionists.
What foods contain complex carbohydrates
Complex carbohydrates are rich in pasta from durum wheat, bread made from whole grains or bran, brown rice and other cereals, except semolina. Such substances are also contained in corn, lentils, peas, barley, soybeans, beans, beans.
Complex carbohydrates are present in the form of fiber in vegetables and fruits. The only exceptions are grapes and bananas - they contain simple carbohydrates. There are especially many complex carbohydrates in dried apricots, grapefruit, plums, oranges, avocados, pears, spinach, peppers, various cabbage and zucchini. In smaller quantities, these substances are found in leafy greens and mushrooms.
How to Eat Complex Carbohydrate Foods Properly
In order for complex carbohydrates to bring maximum benefit to the body, it is important to consume foods rich in them in the morning, preferably for breakfast. Then they are completely processed by the body into energy that a person needs throughout the day. That is why it is healthier to have breakfast with cereals with fruits, muesli and wholemeal bread with pieces of cereals. Such dishes in the morning will not only benefit the body, but also leave a feeling of satiety for a long time.
Fresh or cooked vegetables are best eaten for lunch, as well as soups made from vegetables, legumes, mushrooms, and other foods rich in complex carbohydrates. For dessert, you can eat fruit. But it is healthier to have supper with protein products, otherwise complex carbohydrates will not have time to be processed into energy, and their residues will be deposited in problem areas.
