Carbohydrates are the main nutrient for humans. According to WHO their part in the daily diet should be 50% -60% of total calories consumed. It is therefore important to choose the right carbohydrates list for your diet. Carbohydrates list – the main sources of carbohydrates: the bread, flour products, cereals, pasta, potatoes, beans, as well as sugar and sugar products (including fruits and vegetables). Energy value of carbohydrates is the same as that of the protein 4.1 kcal per gram. However, in contrast to proteins, they basically go to energy recovery. As an energy source, carbohydrates are quickly absorbed, ideal in the gastrointestinal tract, are rapidly oxidized to carbon dioxide and water to form a fairly large amount of energy, and energy and their cleavage can be formed in the absence of oxygen.
Carbohydrates are essential for our health. Source of available energy in our body is the sugar in the cells and in blood. The biggest consumer of sugar in our body is the brain. However, we must remain within certain limits blood sugar goes beyond (excess or deficiency) causes the deterioration of brain function and body. Now, when a diet low in carbohydrates is becoming more popular, many people are willing to give up all carbs. Nevertheless, it is important to distinguish between damage caused by sugar and other simple carbohydrates, and healthy qualities of complex carbohydrates.
Complex carbohydrates (slow) – is rich in fiber products that improve digestion. They slowly release sugar into your blood, than to help stabilize blood sugar levels, maintain a constant level of energy, help maintain a feeling of fullness longer after eating a meal.
In contrast to them, sugar and other simple (fast) carbohydrates can change your mood, until the irritation caused by irregular bouts of eating, big swings in blood sugar and weight gain in most people. Simple carbohydrates are quickly release sugar into the blood, which causes rapid response of the pancreas and the release of insulin into the bloodstream. As a result, the blood sugar levels lower. With the help of the liver extra sugar turns to fat and is stored in fat cells of our body. In addition, after 1-2 hours, we have a feeling of weakness, drowsiness, as if we did not eat. We again want to sweet to cheer soon. Meanwhile, our bodies have accumulated a few more grams of fat. We find ourselves in a vicious circle of consumption of simple carbohydrates: sugar turns to fat, you gain weight, you have the feeling of hunger, and again all over again. Moreover, you must do so several times a day. This is a recipe for obesity, diabetes (pancreas wears out) and high pressure (excess sugar in the blood-toxin, which corrodes the walls of blood vessels). To determine the carbohydrates list that is useful and that is harmful, the scientists introduced the concept of the glycemic index is the speed with which the carbohydrate product releases sugar into the blood. The range of the glycemic index (GI) from 0 to 100. Bad (fast) carbohydrates have the GI above 50. Good (slow) carbohydrates have the GI below 50. All the major carbohydrate foods tabulated glycemic index to make it easier to navigate in food choice.
Such carbohydrates list is useful for diabetics who need to avoid foods that rapidly increase blood sugar levels. If you are on a diet, give preference to products with a low glycemic index (40-50), otherwise it will be difficult to lose weight.
Simple carbohydrates are bad, but they are very tasty and affordable. So when you buy read the labels. If the label is sugar, syrup, white or “wheat” flour, rice flour, corn flour, this product contains simple carbohydrates. If these ingredients are at the top of the list (among the first 5 ingredients) in this product may not be anything other than simple carbohydrates. Such products must be kept to a minimum.
Try to eat more protein, which give more saturation than carbohydrates and contain almost no sugar and carbohydrates with low glycemic index.