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Complex carbs and simple carbs list. Simple Carbs vs Complex Carbs: Unlocking the Nutritional Differences

by alexxlab

What’s the difference between simple carbs and complex carbs? Explore the nutritional profiles, digestion, and health implications of these two carbohydrate types.

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Carbohydrates: The Body’s Primary Energy Source

Carbohydrates are the body’s primary source of energy, providing the glucose that fuels our cells and powers our daily activities. However, not all carbohydrates are created equal. There is a significant difference between simple carbs and complex carbs, and understanding these distinctions is crucial for maintaining a healthy, balanced diet.

Simple Carbs vs. Complex Carbs: The Molecular Makeup

Simple carbohydrates, also known as simple sugars or monosaccharides, are the most basic form of carbohydrates. They consist of short chains of sugar molecules, such as glucose, fructose, and galactose. These simple sugars are quickly and easily digested, providing a rapid influx of energy to the body.

In contrast, complex carbohydrates, or polysaccharides, are composed of longer chains of sugar molecules. These longer chains take longer for the body to break down, resulting in a more gradual and sustained release of energy.

The Digestion and Energy Release Process

The key difference between simple and complex carbs lies in the way they are digested and processed by the body. Simple carbs, being made up of shorter sugar chains, are quickly broken down and absorbed into the bloodstream, leading to a rapid spike in blood glucose levels. This sudden influx of energy is often referred to as a “sugar rush,” but it is typically short-lived, followed by a subsequent drop in energy levels.

Complex carbs, on the other hand, take longer to digest and absorb, resulting in a more gradual and sustained release of energy. As the body works to break down the longer sugar chains, the release of glucose into the bloodstream is more gradual, providing a steadier source of fuel for the body.

The Nutritional Profiles of Simple and Complex Carbs

While both simple and complex carbs provide the body with energy, their nutritional profiles can vary significantly. Many simple carbohydrates, such as those found in added sugars, syrups, and processed foods, often lack the additional nutrients and fiber that are essential for overall health.

Complex carbohydrates, however, are often found in whole, unprocessed foods like whole grains, fruits, vegetables, and legumes. These complex carbs are typically accompanied by a variety of essential vitamins, minerals, and fiber, making them a more nutrient-dense option.

The Health Implications of Simple and Complex Carbs

The differences in the way simple and complex carbs are digested and processed by the body can have significant implications for overall health. Consuming too many simple carbs, particularly those found in added sugars and processed foods, has been linked to a range of health issues, including weight gain, type 2 diabetes, and heart disease.

In contrast, complex carbs have been associated with numerous health benefits, such as improved blood sugar regulation, better gut health, and a reduced risk of chronic diseases. The fiber and nutrient content in complex carbs can also help promote feelings of fullness and support weight management efforts.

Striking a Balance: Incorporating Both Types of Carbs

While complex carbs are generally considered the healthier choice, it’s important to note that not all simple carbs are created equal. Fruits, vegetables, and dairy products, for example, contain natural simple sugars that are accompanied by a wealth of essential nutrients.

The key is to focus on incorporating a variety of nutrient-dense, whole-food sources of both simple and complex carbs into your diet. This balanced approach can help ensure that you’re getting the optimal mix of energy, fiber, and essential nutrients your body needs to thrive.

Conclusion: Making Informed Carbohydrate Choices

Understanding the differences between simple and complex carbs is crucial for making informed, health-conscious dietary choices. By prioritizing complex carbs from whole, unprocessed sources and moderating your intake of simple sugars, you can support your body’s energy needs while also promoting overall health and well-being.

Simple carbs vs. complex carbs: What’s the difference?

Complex carbohydrates take longer to digest and are a more stable source of energy than simple carbohydrates. Complex carbohydrates are present in foods such as bread and pasta. Simple carbohydrates are in foods such as table sugar and syrups.

Complex carbohydrates contain longer chains of sugar molecules than simple carbohydrates. The body converts these sugar molecules into glucose, which it uses for energy. As complex carbohydrates have longer chains, they take longer to break down and provide more lasting energy in the body than simple carbohydrates.

Both types of carbohydrate are often present in many foods. In addition to providing energy via glucose, these foods have many other properties that are important for health.

This article will discuss the differences between simple and complex carbohydrates, and if one is better.

Carbohydrates provide most of the body’s energy. As a source of energy, complex carbohydrates are the better choice. However, for overall nutrition, it is more difficult to say.

Simple carbohydrates, or sugars, are made up of shorter chains of molecules and are quicker to digest than complex carbohydrates.

This fact means that simple carbohydrates produce a spike in blood glucose, providing the body with a short-lasting source of energy.

The initial spike in energy is responsible for the so-called “sugar rush” that people have long believed follows the consumption of certain simple carbohydrates, such as a chocolate bar or a sugary drink.

However, a 2019 review of studies that included 1,259 participants found no evidence for this, with carbohydrates producing no immediate elevations in mood or activity levels. Instead, the review found a reduction in alertness and increase in fatigue after 30 to 60 minutes.

Complex carbohydrates raise blood glucose levels for longer and produce a more lasting elevation in energy. The primary function of carbohydrates is to provide the body with energy, and complex carbohydrates do this more effectively.

Considering the type of food containing the carbohydrate is important, however.

Some simple carbohydrates are present in healthful foods, such as milk and whole fruits, that contain a variety of necessary vitamins, minerals, and other nutrients.

But some simple carbohydrates are also present in foods with low nutritional value, such as sugary drinks.

Complex carbohydrates are also available in processed foods without much nutrition, such as refined white flour. However, many other complex carbohydrates are in more nutritious foods.

A good example of this is fiber, which is a type of complex carbohydrate and a constituent of plant-based foods. Fiber is necessary for keeping the digestive system healthy.

While complex carbohydrates are a better source of energy than simple ones, they are not necessarily healthier.

Some forms of simple carbohydrates are healthier than some complex carbohydrates. Therefore, it is more useful for people to consider the overall nutritional profile of each food they may want to eat instead of focussing on a single nutrient, such as the type of carbohydrate it contains.

There are many cases of foods that contain simple carbohydrates that are suitable for a healthful diet. For example, fruits and vegetables contain simple carbohydrates, but they are rich in micronutrients, such as vitamins and minerals, and they contain some dietary fiber.

Milk and milk products contain lactose, which is a type of simple carbohydrate. These foods do not contain fiber but are rich in protein, calcium, and vitamin D.

Simple carbohydrates to avoid are typically in processed foods or those with added sugar. Adding sugar to food increases its calorie content, without providing any additional nutrition.

Examples of such foods include:

  • candy
  • sugary drinks
  • syrups
  • table sugar
  • fruit juice concentrate
  • products with added sugar, such as baked goods or some cereals

Whenever it is possible, people should try to stick to eating whole fruits rather than fruit juice. Whole fruits contain more dietary fiber and are a better option.

There may be some situations where these forms of less healthful, simple carbohydrates can be beneficial. For example, many sports drinks contain large amounts of added sugar. Manufacturers market these drinks as beverages for improving performance and enhancing rehydration.

However, the evidence for their effectiveness is lacking. A systematic review of 17 studies on the topic found no improvements in performance in half of the studies. In the other half, improvements ranged from 1–13%.

Sports drinks may be beneficial for improving performance, but the effect is likely to be small. It is unclear whether this possible benefit offsets the health consequences of having so much added sugar in a diet.

Share on PinterestBrown rice has a higher nutritional value than white rice.

Complex carbohydrates found in whole foods tend to be highly nutritious.

For example, whole-grain foods contain a layer of bran and germ, which provide fiber, vitamin B and E, phytochemicals, and healthful fats.

They may also reduce the risk of several chronic health conditions, such as type 2 diabetes, cardiovascular disease, and several forms of cancer.

Examples of whole grains include:

  • brown rice
  • barley
  • buckwheat
  • bulgur wheat
  • oats
  • wild rice
  • spelt

Refined grains are also complex carbohydrates but do not contain the bran and germ of the grain, and they have a lower nutritional value than whole-grain foods.

Examples of refined grains include:

  • white flour
  • degermed cornmeal
  • white bread
  • white rice

Vegetables, legumes, and nuts are also examples of highly nutritious sources of complex carbohydrates. It is easy to leave the skins on vegetables and fruit before eating, which will increase their nutritional value.

Carbohydrates are an essential energy source for the body. Complex carbohydrates provide a more lasting source of energy than simple carbohydrates because they take longer to digest.

However, this does not mean that all complex carbohydrates are healthier choices. Simple carbohydrates are present in many healthful foods, such as fruits and milk. Complex carbohydrates may also be a constituent of refined foods, such as white bread or white rice.

For these reasons, it is essential to consider the whole food rather than just the type of carbohydrate it contains.

Simple Carbs vs. Complex Carbs

As you likely know by now, not all carbs are created equal: Some are “better” than others, while some add almost no nutritional value to your diet.

Whether you love carbohydrates or choose to limit them, you need to know how to tell the difference between simple carbs and complex carbs.

Simply put, complex carbs are usually whole foods that contain fiber; simple carbs contain added sugars but little to no fiber.

Keep reading for the lowdown on simple carbs vs. complex carbs, why fiber matters, and the best carbs for a healthy diet.

What Are Carbohydrates?

First up, let’s define carbs: Carbohydrates are one of the three macronutrients — protein and fat being the others. Carbohydrates, or carbs for short, are a major source of energy for your body.

The 2015–2020 Dietary Guidelines for Americans recommend that 45 to 65 percent of your total calorie intake should come from carbs.

BODi’s Portion Fix nutrition program includes a balance of roughly 40 percent carbohydrates and 30 percent each of protein and fat, which is great for either weight loss or maintaining your current healthy lifestyle.

If you had to assign a Facebook relationship status to carbs, the most appropriate one would likely be: “It’s complicated.”

Understanding carbs — and which ones should be limited in your diet — can be tricky because there are different types and so many aspects to consider: simple vs. complex, sugar vs. starch, and even soluble vs. insoluble fiber.

In the case of carbs, complex is better.

Why Eat More Complex Carbs Than Simple Carbs?

There are two main types of carbohydrates: complex and simple — and we should be eating more of the former than the latter.

Why should we eat more complex carbohydrates than simple carbohydrates?

While these two classifications are not synonymous with “healthy” carbs and “unhealthy” carbs per se (more on that later), they are indicative of the chemical structure of these carbs and how easily your body breaks them down.

What Are Complex Carbs?

Complex carbohydrates are different from simple carbs in that they’re made up of longer chains of sugars.

Because of this, they take more time to break down, which allows for a slower, more gradual release of energy.

Whole grains, beans, legumes, and starchy vegetables are all examples of complex carbohydrates.

Complex carbs have fiber and vitamins, minerals, and phytonutrients in addition to providing energy in the form of calories.

The carbs we eat should mainly fall under the complex category, along with naturally occurring simple carbs (fruit, vegetables, and milk) instead of refined carbs (white bread, pasta, etc. ) or foods with added sugars (candy, soda, and baked goods).

Why Do We Need Fiber?

Fiber is an important factor in carbohydrates that’s worth mentioning; it’s typically an indicator of a simple carb vs. complex carb.

In general, fiber keeps you regular and keeps you feeling fuller longer. Fiber only comes from plants — whole grains, beans, fruit, and vegetables, etc. — and it isn’t digested.

Americans are coming up short when it comes to fiber; we’re currently only eating about 16 grams of it each day.

Adults age 50 and younger should aim for 38 grams (men) and 25 grams (women) of fiber per day.

Men and women over the age of 50 should aim for 30 and 21 grams, respectively, per day.

There are two basic types of fiber, soluble and insoluble, and we need them both.

Soluble fiber becomes a gel during digestion, and it’s water-soluble. Found in foods like beans, oats, and fruit, it helps slow digestion and softens stool.

Insoluble fiber is not soluble in water. This type is found in whole grains, fruits, veggies, and nuts (think: roughage), and it’s what helps keep you regular.

In addition to soluble and insoluble fiber, there’s another type of fiber you may not have heard of.

What Is Resistant Starch?

Found in oats, beans, and bananas, resistant starch is not digested, but it is fermented by bacteria once it reaches the large intestine.

Resistant starch turns into short-chain fatty acids once fermented and creates an optimal environment for healthy bacteria in our gut, allowing them to flourish. It also helps satiety, according to research.

Since fiber plays such an important role in maintaining our health, carbs that contain this nutrient are generally considered to be “healthy.”

Eat More of These Complex Carbohydrates:

Complex carbs provide fiber, vitamins, minerals, and phytochemicals, and they are plant-based.

Although the yellow container in Portion Fix is for carbs, the foods in the purple (fruit) and green (vegetables) categories also provide carbohydrates.

  • Amaranth
  • Bananas
  • Blueberries
  • Black beans
  • Cantaloupe
  • Cucumber
  • Kale
  • Millet
  • Pears
  • Pinto beans
  • Quinoa
  • Red lentils
  • Spinach
  • Strawberries
  • Sweet potatoes
  • Whole wheat pasta

What Are Simple Carbs?

So if fiber may be an indicator of a complex carb, what are simple carbs?

Essentially, they’re carbohydrates that are quickly digested, low in fiber and nutrients, and potentially high in added sugar.

Think: refined, overly processed “white” grains and foods or drinks with added sugars. They’re basically carbs that aren’t whole foods found in nature.

Simple carbs are basic, short-chained groups of sugars.

Because they’re made up of shorter chains, it’s easier for them to break down in your body, which results in a sudden rush of energy soon after you eat them.

This doesn’t mean that all simple carbs are refined; some are found in whole foods.

Fruit and milk are made up of naturally occurring simple sugars, but they also provide vitamins and minerals (and, in the case of fruit, fiber).

On the other hand, more processed foods and beverages like candy bars and soda are simple sugars that come from added sugars.

These “junk foods” don’t offer any added nutritional benefit beyond the calories (or energy) they provide. Simple carbs are usually treats, not foods you include in your everyday diet.

There can be a place for these types of carbs in a diet, for example, as fuel before or after a workout.

It’s important that athletes have quickly digestible carbs, which is why you often see them drinking sugary beverages or eating candy before, during, or after races.

Those simple sugars can be stored as glycogen, which their bodies can then rapidly convert to energy as needed.

While athletes wouldn’t fuel their bodies with these sugary foods all the time, there is a time and place for them.

In general, however, these carbs should be limited because they don’t have a lot to offer and can be high in added sugars.

Carbohydrates You Should Limit

Americans are overdoing it when it comes to added sugars.

The American Heart Association recommends that women limit the amount of added sugar in their diet to six teaspoons per day (that’s about 100 calories) and nine teaspoons per day for men (about 150 calories).

We’re eating more than 20 teaspoons (about 350 calories) of added sugar each day!

These are some of the more common sugary carbs to limit:

  • Candy
  • Chocolate candy bars
  • Cola and other sodas, as well as other sweetened beverages like tea and coffee
  • Pastries, cupcakes, and most baked goods
  • Refined white bread and pasta
  • Sports drinks (except when used by endurance athletes)
  • White rice

How to Choose Your Carbohydrates

If you’re going to maintain a healthy diet, you need to know Nutrition Facts labels can tell you a lot when it comes to understanding the types of carbohydrates in a food.

First, start with the ingredients, which are listed in order by weight, from greatest to least.

Look for ingredients that include whole grains, whole wheat, whole fruit, or vegetables, and don’t include added sugar like high-fructose corn syrup, maltose, brown sugar, etc.

Whole fruit is a safe bet when it comes to healthy carbs. Avoid fruit canned in syrup as well as frozen and dried fruit with added sugars.

Also, fruit juice may offer nutrients but is void of fiber, so you’ll want to limit the amount you drink.

It’s also important to look at the actual nutrient content in the food. Total carbohydrates are listed on the label along with fiber and sugars.

Sugars are broken out to show which are naturally occurring (e.g., lactose from milk and fructose from fruit) and which are added sugars.

Before you cut out carbs completely (or start filling up your plate), read: Are Low-Carb Diets Effective for Weight Loss?

The Final Word on Carbs

Carbs play an important role in a healthy diet, when eaten in the right portions. Be sure you’re choosing complex carbs over simple ones — though you can reserve those for a rare treat if you prefer.

List of foods with complex slow carbohydrates for a healthy diet

Content

  • 1 List of foods with complex and slow carbohydrates: healthy nutrition
    • 1.1 Cereals
    • 1.2 Vegetables
    • 1.3 Fruits to be included in the diet
    • 1.4 Pulses: nutritious and complex slow carbohydrates
    • 1.5 Nuts are an ideal source of complex slow carbohydrates
      • 1.5.1 An abundance of all the good things…
      • 1.5.2 And only slow carbohydrates…
      • 1.5.3 About recipes…
    • 1.6 Seeds are a source of complex slow carbohydrates
    • 1.7 Root vegetables are an excellent source of slow carbohydrates
    • 1.8 Poppy aron products made from high-quality wheat
    • 1.9 Whole grain bread and baked goods
    • 1.10 Slow carb food combinations: what to include in your diet
    • 1. 11 Supporting digestive health with prebiotics and probiotics
    • 1.12 Related videos:
    • 1.13 Q&A:
        • 1.13.0.1 What are complex slow carbohydrates and why are they important for health?
        • 1.13.0.2 Which foods contain complex slow carbohydrates?
        • 1.13.0.3 What is the recommended diet for complex slow carbohydrates?
        • 1.13.0.4 What problems can arise from insufficient intake of complex slow carbohydrates?
        • 1.13.0.5 What foods should be avoided when eating complex slow carbohydrates?
        • 1.13.0.6 Are there any risks in eating complex slow carbohydrates?

Check out the list of foods rich in complex slow-acting carbohydrates that provide energy and keep you full longer. Find out which foods to include in your diet to support your health and stay in shape.

Proper and healthy nutrition is a topic that has remained relevant for many years. Having studied the list of products with complex slow carbohydrates, you can draw many useful conclusions and find an easy and pleasant way to enrich your diet. The main difference between slow carbohydrates and fast carbohydrates is that they are gradually broken down in the body, providing a constant flow of energy and satisfying the feeling of hunger.

Interesting fact: many of us associate the word “potato” with unhealthy and weight-bearing food, but this is not entirely true. In fact, potatoes are packed with nutrients, and their starch, unlike simpler carbs, is the perfect candidate for our list of slow carb foods.

Cereals

Cereals are one of the main sources of complex carbohydrates that are essential for maintaining the health and energy of our body. For example, buckwheat contains a low glycemic index, which allows you to maintain a stable blood sugar level, while providing long-lasting and even energy for the whole day.

Other cereals such as oatmeal and barley are also high in complex carbohydrates which, combined with other nutrients, make them excellent foods to eat. Such cereals are rich in B vitamins, iron, calcium and other trace elements that our body needs.

  • Buckwheat is a product that is too familiar to everyone, but still, it remains popular in our time. It is often used for constipation.
  • Barley groats – high in protein and valuable micronutrients such as zinc and selenium.
  • Oatmeal is ideal for a healthy breakfast and removes harmful substances from the body. However, it must be consumed with natural yogurt or other low-calorie dairy products.

Rice, corn and peas can also be added to the list of cereals, which contain a lot of complex carbohydrates and proteins. All this makes them excellent products for those who want to keep fit and healthy.

Vegetables

Vegetables are an indispensable source of complex carbohydrates, which are important for maintaining good physical shape and health.

Most vegetables are rich in vitamins and minerals needed by the body for normal functioning. In addition, they contain a lot of fiber, which has a positive effect on digestion and lowers blood cholesterol levels.

  1. Broccoli is a source of protein, iron and calcium. It also contains folic acid and vitamins A and C.
  2. Carrot — rich in carotene, fiber and vitamin K, which is important for blood clotting.
  3. Potato – contains starch, which is absorbed slowly and gives a feeling of satiety for a long time. It is also rich in potassium, which has a positive effect on the cardiovascular system.
  4. Tomatoes – rich in vitamin C and lycopene, which reduces the risk of cancer.
  5. Asparagus – contains many vitamins and minerals, as well as fiber, which reduces blood glucose levels.

Fruit to include in your diet

Fruit is the most popular and beneficial source of complex carbohydrates. They are high in fibre, vitamins, minerals and other nutrients. Diversify your diet to include the following fruits:

  • apples are a classic choice for a healthy snack, rich in pectin, fiber and antioxidants;
  • Oranges – rich in vitamin C, calcium and folic acid;
  • Pears – sweet and juicy fruits rich in nutrients and dietary fiber;
  • Kiwi is an exotic fruit rich in vitamin C and other nutrients;
  • Bananas – rich in potassium and B vitamins, they have a high level of carbohydrates;
  • Avocado is a fruit rich in healthy fats, fiber and many nutrients;

Fruit is the perfect choice for those looking to eat a healthy diet containing complex carbohydrates. They are worthy of their place in any diet and can be used as a healthy snack or as part of the main dishes.

Pulses: Nutritious and Complex Slow Carbohydrates

Pulses are a treasure trove of nutrients, including protein, dietary fiber, vitamins, minerals and complex carbohydrates. They are an excellent source of energy and promote a long-lasting feeling of fullness, making them an excellent component of a healthy diet.

Some of the most popular pulses include:

  • Lentils : This small legume is an ideal choice for vegans and vegetarians as it contains high levels of protein and iron.
  • Beans : are an excellent source of potassium and magnesium, as well as dietary fiber needed to support healthy digestion.
  • Chickpeas : one of the richest sources of protein in the plant kingdom and also a good source of calories, making it an excellent choice for those who care about healthy eating and keeping fit.

No matter which beans you choose, they can help you fight hunger and replenish your body’s nutrient stores.

Nuts are an ideal source of complex slow carbohydrates

Excess of all good things…

Nuts contain a large amount of vegetable proteins, fats (including useful ones), vitamins, microelements and, of course, carbohydrates. However, remember the correct ratio of proteins, fats and carbohydrates in your diet.

In addition to proteins and fats that have long proven themselves in cooking, nuts contain components that contribute to an even more complete assimilation of artificial products.

And only slow carbohydrates…

Nuts are traditional products containing complex slow carbohydrates. Due to the complex structure of the molecules of this type of carbohydrate, the body receives a dose of energy for a long time, which is especially important before training or during rather difficult physical labor.

About recipes…

Nut flavored whipped cream is one of the most popular and simple dishes that can be made with nuts. However, there are many more interesting and complex recipes, among which you can find both dietary and somewhat exotic ones.

Note:

Nut cream can be used as a dessert or added to milk, for example, and consumed as a cocktail.

Seeds are a source of complex slow carbohydrates

Seeds are one of the best sources of complex slow carbohydrates that are very beneficial for our health. They saturate the body with energy for a long time and help maintain stable blood sugar levels.

Seeds can be added to different dishes, or they can be used as a separate dish, for example, added to yogurt or pancakes. The most famous types of seeds are flaxseed, chia, sesame, pumpkin and sunflower.

  • Flaxseed
    • Contains Omega-3 fatty acids
    • Improves circulation, digestion and vision
  • Chia seeds
    • Contains protein, calcium, phosphorus, magnesium and other vitamins and minerals
    • Improve digestion, reduce blood cholesterol level
  • Sesame seeds
    • Contains iron, calcium, magnesium, protein and B vitamins
    • Strengthens bones, teeth, hair and nails

Incorporating seeds into your diet will help you get the complex slow-acting carbohydrates you need to keep your body working at 100%.

Root vegetables are an excellent source of slow carbohydrates

Root vegetables are vegetables with tasty roots and pulp. They are rich in complex carbohydrates that provide the body with energy for a long period of time. If you’re looking to maintain a healthy diet and include essential vitamins and minerals in your daily diet, add root vegetables to your diet. Below are foods that are sources of slow carbohydrates.

  • Carrot is a vegetable rich in beta-carotene and other important nutrients. Carrots have a sweet taste and juicy texture, perfect for a starter or addition to a main course.
  • Beetroot is a vegetable with red, pink, yellow or white flesh. It is high in antioxidants and plant fibers, which are key nutrients in meals. Beetroot can be used as a casserole, salad, porridge and more.
  • Parsnip is a complex carbohydrate vegetable that is an excellent source of vitamins, minerals and antioxidants. Parsnips can be cooked as soup, mashed, baked, fried, and more.
  • Potato is a vegetable that is a recognized source of energy. It contains complex carbohydrates, potassium, vitamin C and other important nutrients. Potatoes can be cooked as baked, fried, boiled and more.

Your diet should be varied and balanced, so add root vegetables to your diet, which will help you feel fresher and more energetic throughout the day.

High Quality Wheat Pasta

Durum Wheat Pasta is a comprehensive source of complex carbohydrates. They contain plant fibers that speed up the passage of food through the gastrointestinal tract, prevent the development of constipation and stimulate bowel movements. Starch-rich pasta provides a quick and long-lasting energy boost for a long time.

The advantages of durum wheat products are also that they are less processed and more nutritious, since they do not lose valuable components during the production process. This is important for those who follow the diet and seek to get the most benefit from carbohydrates.

  • Among the pasta made from durum wheat, the following are especially popular: 005 Lasagna

Worth noting that high-quality wheat pasta is a great addition to various dishes. They go well with sauces, meats, vegetables and cheese. They are also convenient to use in salads and pancakes. Diversify your diet with healthy and tasty durum wheat products!

Whole-grain bread and pastries

Whole-grain bread is an excellent source of complex carbohydrates that allow you to keep your body in good shape for a long time. It contains a lot of fiber, reduces the risk of diabetes and obesity. Unfortunately, it is not available in all grocery stores, but it can be found in health food retail stores.

Various types of pastries can also serve as sources of complex carbohydrates – selected buns or puff croissants. However, for best results, it’s always a good idea to opt for whole grain options or bake at home to be sure of the quality of the ingredients.

  • Whole grain bread
  • Whole grain baguettes
  • Whole grain crackers
  • Whole grain biscuits
  • Whole grain puff croissants

    • 9000 5 Whole grain toast or chips

Note: Whole grain baking requires some skill, but repetition is mother of learning. In the end, it will be not only useful, but also a tasty solution.

Slow carbohydrate food combinations: what to include in your diet

By their nature, complex carbohydrates are a fairly long-term source of energy for the body, as they contain many useful substances and take a long time to digest. In this case, the correct choice of foods rich in slow carbohydrates, as well as their combination, is of great importance in order to obtain a reliable source of energy for a long time.

Another healthy option is quinoa salad with vegetables. Quinoa is a rich source of fiber, a strong antioxidant, and, of course, rich in carbohydrates. Combined with the addition of a variety of vegetables such as tomatoes, spinach, cucumbers, and eggplant, this salad makes for a healthy and nutritious meal that can be consumed over a long period of time.

Finally, don’t forget the combination of nuts and dried fruit. Nuts are a good source of healthy carbohydrates, fats, and proteins, while dried fruits will help replenish water loss and enhance the overall effect of carbohydrates. This combination is the perfect snack that can be consumed for a long time.

  • Wheat bran
  • Yogurt
  • Apple
  • Med
  • Quinoa
  • Tomatoes
  • Spinach
  • Cucumbers
  • Eggplants
  • Nuts
  • Dried Fruits

Supporting Digestive Health with Prebiotics and Probiotics

Probiotics and prebiotics are important ingredients for maintaining gut health. Prebiotics are food ingredients that feed the beneficial bacteria in our gut, while probiotics are live microorganisms that, when consumed in sufficient amounts, can have a positive effect on our body.

Probiotic foods such as yogurt, kefir, kimchi, and kvass contain live bacterial cultures that can help restore disrupted gut microflora. They not only improve digestion, but also strengthen the immune system, protecting the body from diseases.

  • Prebiotic products:
  • Onions
  • Garlic
  • Bananas
  • Grapes
  • Soybeans
  • Chicory
  • Cabbage
  • Probiotic products:
  • Kefir
  • Yogurt
  • Kombucha
  • Kimchi
  • Sugar kvass
  • Miso

    • 900 23

    A balanced diet including prebiotics and probiotics is an important step in maintaining gut health and strengthening the body’s immune system. generally.

    Related videos:

    Q&A:

    What are complex slow carbohydrates and why are they important for health?

    Complex slow carbohydrates are carbohydrates that are gradually absorbed by the body and do not cause sharp spikes in blood glucose levels. They are a source of energy for the body and are important for maintaining health. When you use them, you feel full for a longer time and do not lose energy during the day.

    Which foods contain complex slow carbohydrates?

    Complex slow carbohydrates are found in vegetables, fruits, cereals, whole grain breads, potatoes, etc. However, it matters how they are prepared. For example, baked potatoes contain more complex carbohydrates than fried ones.

    What is the recommended diet for complex slow carbohydrates?

    It is recommended that you follow a proper diet and consume foods rich in complex slow carbohydrates within the limits of your body. The diet should contain 5-6 meals a day and limit the intake of simple carbohydrates, which are quickly absorbed and provoke insulin spikes in the blood.

    What problems can arise from insufficient intake of complex slow carbohydrates?

    Insufficient consumption of complex slow carbohydrates can cause various problems with the body. For example, deterioration in memory and control over emotions, increased fatigue, decreased immunity, disruption of the gastrointestinal tract, and a decrease in blood glucose levels.

    What foods should be avoided when eating complex slow carbohydrates?

    When consuming complex slow carbohydrates, foods high in simple carbohydrates should be avoided: sweets, sugary drinks, white bread, buns, biscuits, etc. You should also limit your intake of alcohol, which can affect the absorption of complex carbohydrates.

    Are there any risks in eating complex slow carbohydrates?

    There are risks with complex slow carbohydrates if you consume them in large amounts, which can lead to weight gain and cardiovascular problems. Also, if you are a diabetic, it is important to monitor your blood glucose levels and consult your doctor about carbohydrate-rich foods.

    What concerns complex and simple carbohydrates, is it possible to refuse carbohydrates, which will be due to their lack January 2023 – January 6, 2023

    Noodles are not only carbohydrates. Durum wheat pasta contains 10 to 15% protein

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    Have you ever thought about giving up carbohydrates in order to lose weight? Or did they justify eating chocolate by saying that the brain needs carbohydrates? But you need to understand that carbohydrates are not only sweets, but also vegetables, as well as, for example, cereals. In this material, we decided to figure out why the body needs them, how the right and wrong carbohydrates differ, and what threatens their deficiency. This was told by the Perm gastroenterologist Alexander Sobol, who has more than 10 years of experience.

    There are two large groups of carbohydrates: complex and simple, or, as they are also called, right and wrong. Complex carbohydrates are further divided into several types: starch (consists of a large number of glucose molecules, normalizes digestion), fiber (promotes the absorption of food), glycogen (accumulates in the body as an energy reserve) and pectin (helps lower blood glucose and cholesterol) .

    — Carbohydrates are practically the main source of energy for our body, they are as easily assimilated and processed to maintain energy balance, — says the specialist. – One gram of carbohydrates on average gives four kilocalories, breaking down and converting into glucose, which nourishes our tissues, especially brain tissue. But there is a small caveat here. When they say that the brain needs carbohydrates, they do not mean sugar, but complex carbohydrates, which will slowly and systematically enter the brain tissues and give an energy plateau so that the brain constantly receives the proper amount of energy.

    The gastroenterologist advises patients not to count calories, but to know the glycemic index of foods. It reflects the level of influence of food on insulin production. The higher the glycemic index, the faster the product is absorbed into the blood, causes the release of insulin, and the faster the person will want to eat in the future. The lower the glycemic index, the less the product affects insulin-dependent organs. For example, on the pancreas – when eating foods with a low glycemic index, the load on it is less and lower the risk of causing insulin resistance (insensitivity of cells to insulin, the inability for cells to take glucose for use), obesity, and diabetes mellitus.

    — Our blood sugar level fluctuates within a certain range. If more sugar is supplied, the pancreas should quickly release insulin from proinsulin, the doctor says. – This hormone ensures the transfer of glucose from the blood to the tissues. But insulin does not work for long, from 30-40 minutes to an hour. Once there was a rapid jump in insulin release, glucose will have time to “break down”, and insulin will still circulate in the blood, causing a feeling of hunger. If you eat only fast carbohydrates, then a person begins to gain weight, constantly wants to eat and feels uncomfortable.

    Some cereals, such as oatmeal, are classified as complex carbohydrates

    , wild rice) , cornmeal, vegetables (beans, spinach, lettuce, broccoli, celery, kale, cucumbers, onions, turnips, artichokes, carrots), sugar-free low-fat yogurt, skim milk, seeds, and nuts.

    Complex carbohydrates are so named because they have a complex structure; these are polysaccharides, and the body itself will break down their molecular chains to simpler ones. This takes a longer time, about two hours.

    – While the body is busy with this process, we feel full, and, in principle, we do not have a feeling of lack of energy. In this process, energy is supplied in a dosed, stable way, without sudden jumps. And the person feels comfortable, says the therapist-gastroenterologist.

    Simple carbohydrates always have a high glycemic index, which is a measure of how quickly glucose enters the bloodstream. Complex carbohydrates can also have a high glycemic index, but will work slower and longer.

    — Conditionally dividing carbohydrates into simple and complex is not entirely correct. Here, the glycemic index of products plays a key role, an indicator of how quickly a product is converted into glucose on a standard scale from 0 to 100, says Alexander Sobol.

    Low glycemic index – up to 55, from 55 to 69 – medium and from 70 and above – high. However, the glycemic index on its own doesn’t work without the glycemic load, a measure of how much carbohydrate a food contains. The value of the glycemic load is low (up to 10), medium (from 10 to 19) and high (from 20 and above). Tables with the glycemic index and food load can be found on the Internet. The best option is when the product has a low glycemic index and a low load.

    – For example, watermelon has a high glycemic index – 76. But the glycemic load is only 7. This means that blood sugar will not increase much, because carbohydrate is only 5 grams of volume, the rest is mostly water, – says the specialist. “But the glycemic index and glycemic load do not take into account the variety and ripeness of the product, they also change after it is cooked, when the product is combined in a dish, and so on. It is best to focus not on these indicators, but on the quality of the products. The same potato has a very high glycemic index, but if it is cooked correctly – without oil, in its uniform, without fatty milk, then there will be no great harm from it.

    There are several types of pasta: A – from durum wheat, B – from soft varieties and C – from baking flour. Pasta from group A is classified as complex carbohydrates, and from groups B and C, rather, it is closer to simple carbohydrates.

    – Many people believe that pasta is carbohydrates, they quickly gain weight and in general it is a harmful product that should be excluded from the diet. Of course, this is absolutely not true, because high-quality pasta contains about 200-250 calories per serving, a very small percentage of fat and practically does not contain cholesterol.

    Durum wheat pasta is considered complex carbohydrates

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    Durum wheat pasta also contains 10 to 15% protein, so they are considered a complete product. They also contain a shell of wheat, from which they are made, and it contains micro and macro elements, vitamins, for example, group B. We talked about pasta in more detail in this material.

    As we said above, fast carbohydrates have a short effect, after their use, hunger occurs, in theory it can provoke overeating. But there is a nuance: in practice, a person rarely consumes pure carbohydrate, we do not eat refined sugar.

    — We eat complex foods that include proteins, fats, and carbohydrates. Let’s figure it out. For example, 100 grams of chocolate contains 50 grams of carbohydrates, 30-34 grams of fat, and fat contains twice as many calories as carbohydrates. That is, it turns out a vicious circle, says the doctor. – And what is the solution here: eat not a bar of chocolate, but, for example, a slice, and thereby reduce the load on your body and not get, so to speak, a negative effect. Ideally, of course, it is better to replace with fruit or dried fruit. For example, an apple contains approximately 10 grams of carbohydrates and 0.4 grams of fat.

    You can’t give up carbohydrates completely, but slow ones are more preferable, the doctor says. Complex carbohydrates in the diet should be at least 50%.

    – Most preferred [complex carbohydrates] – fiber (found in beans, peas, Brussels sprouts, broccoli, asparagus, carrots, white rice, wheat, oats, nuts, olives. – Ed. ). It is not deposited in excess fat, on the contrary, it reduces the risk of obesity, does not cause spikes in blood glucose and insulin levels, and helps the gastrointestinal tract, says Alexander Sobol. – Starch in moderation is also needed, it nourishes the intestines and intestinal bacteria. We know that the intestine plays an important role in the development of diseases of any systems and organs, affects the production of insulin, and helps to absorb nutrients.

    When you need to quickly replenish your energy deficit, you can eat some foods containing fast carbohydrates.

    If the body is deprived of its main source of energy, this will manifest itself in the form of dehydration, since normal carbohydrate metabolism is important for water retention in the body. There will also be problems with the gastrointestinal tract.

    — If we do not get enough fiber properly, then our intestines and the microorganisms that live in the intestines suffer. Dysbacteriosis (dysbiosis), improper bowel function will lead to constipation or, conversely, to loose stools, bloating, feeling unwell, says a gastroenterologist.

    After consultation with a specialist, carbohydrates can be replaced with proteins and fats, but Alexander Sobol personally does not recommend doing this. Products that contain a large amount of fast carbohydrates are best replaced with those that contain slow ones.

    Fruits and berries contain simple carbohydrates

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    If you are interested in weight loss, you need to limit the intake of easily digestible carbohydrates and slightly increase the intake of complex carbohydrates.