As you know, there are simple and complex carbohydrates in food. The second, in comparison with the first option, is more useful for the body. Carbohydrates are the main energy suppliers that are essential for life. Complex carbohydrates include: starch, pectin, etc. They are absorbed by the body for a long time and thus support forces and generate energy.
A large number of people who follow their figure, try in general to abandon the use of carbohydrates. With an insufficient amount of this substance, the state of health worsens, and health problems appear. Products with complex carbohydrates begin to be absorbed by the body during the chewing process due to the action of saliva enzymes.
What foods contain complex carbohydrates?
A lot of these substances are found in cereals, for example, in buckwheat, oats and brown rice, etc. In addition, the list of such products include legumes: peas, beans and lentils.
Among complex carbohydrates, it is necessary to isolate cellulose, which is not absorbed by the body at all, that is, it can not turn into fat. Nutritionists are advised to use such foods for people who want to lose weight or keep their figure in perfect shape. Products with complex carbohydrates help to maintain a sense of satiety for a long time, including cabbage, bran, some vegetables and greens.
Another variant of such substances is starch, which gradually passes into glucose. The main sources of this substance are cereals and legumes. Also worth mentioning is another variant of complex carbohydrates - glycogen, which is found in large quantities in beef and pork liver, and in seafood.
List of products containing complex carbohydrates:
- pasta, bread and pastry from coarse flour;
- a variety of cereals;
- beans and legumes;
- dried fruits;
- fruits: apples, peaches, citrus fruits, pears, avocados , etc.
- vegetables: courgettes, onions, bell peppers, cabbage, etc.
- mushrooms;
- greens: spinach, lettuce, etc.
Important information
Nutritionists recommend eating foods high in complex carbohydrates in the morning, when the metabolism has not slowed down. The taste of such products is mostly neutral in comparison with those containing simple carbohydrates. In addition to the fact that carbohydrates are divided into complex and simple, classification can also be distinguished by the glycemic index. For a dietary diet, products with a high value are not suitable, since they very quickly turn into glucose. For example, sources of complex carbohydrates include starch-containing foods, but since they have a sufficiently high glycemic index, they are not suitable for frequent use. These include, for example, ordinary rice and potatoes.
Foods rich in complex carbohydrates are practically the only way to restore energy without turning it into fatty deposits. To get the maximum amount of substances, it is very important to eat foods correctly. Vegetables are recommended to eat raw or half-baked form. In addition, it is necessary to control the amount of foods eaten with complex carbohydrates. There is a certain norm: for 1 kg of body weight comes a maximum of 4 g of carbohydrates. If your goal is to get rid of excess weight, then the amount of consumed carbohydrates should be limited. The minimum value is 50 g per day. In large quantities, eating foods with complex carbohydrates can cause serious problems with the digestive tract. Therefore, in order to receive only benefits from such products, it is necessary to consume them wisely.