What are the main types of carbohydrates. How do different carbs affect your health. Which carbohydrates should you include in your diet. What are the best sources of dietary fiber.

Understanding the Three Main Types of Carbohydrates

Carbohydrates are an essential part of our diet, but navigating the various types can be confusing. There are three main categories of carbohydrates found in food: starch, sugar, and fiber. Each type plays a unique role in our nutrition and health.

Starch: The Complex Carbohydrate

Starch is a complex carbohydrate found in many plant-based foods. It’s composed of long chains of glucose molecules that the body breaks down for energy. What are some common sources of starch? Starchy foods include:

• Vegetables like peas, corn, lima beans, and potatoes
• Legumes such as pinto beans, kidney beans, black-eyed peas, and lentils
• Grains including oats, barley, and rice

Grains can be further categorized into whole grains and refined grains. Whole grains contain all three parts of the grain kernel: the bran, germ, and endosperm. This composition makes them more nutritious than refined grains, which only retain the starchy endosperm.

Sugar: The Simple Carbohydrate

Sugar is often referred to as a simple or fast-acting carbohydrate. There are two main types of sugar:

1. Naturally occurring sugars found in fruits (fructose) and milk (lactose)
2. Added sugars that are incorporated into foods during processing or preparation

Sugar can appear on food labels under various names, including sucrose, glucose, fructose, maltose, and many others. It’s important to note that the “sugar” listing on nutrition facts labels includes both added and natural sugars.

Fiber: The Indigestible Carbohydrate

Fiber is a unique type of carbohydrate that comes exclusively from plant foods. Unlike other carbs, fiber passes through the digestive system largely undigested. Why is fiber important for our health? It aids in digestive health, promotes regularity, and helps create a feeling of fullness after eating.

The Role of Carbohydrates in Your Diet

Carbohydrates are a crucial macronutrient that provides energy for our bodies. How do different types of carbs affect our health and nutrition? Let’s explore their roles:

The Benefits of Complex Carbohydrates

Complex carbohydrates, such as those found in whole grains and starchy vegetables, offer several advantages:

• Slower digestion, leading to more sustained energy release
• Higher fiber content, promoting digestive health
• More vitamins and minerals compared to refined carbohydrates
• Potential reduction in the risk of certain chronic diseases

The Impact of Simple Sugars

Simple sugars, while providing quick energy, can have both positive and negative effects:

• Natural sugars in fruits come packaged with essential nutrients and fiber
• Added sugars contribute calories with little nutritional value
• Excessive sugar intake may lead to weight gain and increased risk of chronic diseases

The Importance of Dietary Fiber

Fiber plays a crucial role in our overall health:

• Promotes regular bowel movements and prevents constipation
• May help lower cholesterol levels and reduce the risk of heart disease
• Aids in weight management by increasing feelings of fullness
• Helps regulate blood sugar levels

Decoding Carbohydrate Information on Nutrition Labels

Understanding how to read nutrition labels is key to making informed choices about carbohydrate consumption. What should you look for on a food label when it comes to carbs?

Total Carbohydrates

The “Total Carbohydrate” line on a nutrition label includes all three types of carbohydrates: starch, sugar, and fiber. This is the number to focus on if you’re counting carbohydrates for dietary purposes.

Sugar Content

The “Sugars” line under total carbohydrates includes both naturally occurring and added sugars. How can you differentiate between the two? Check the ingredients list for added sugars, which may be listed under various names such as high-fructose corn syrup, cane sugar, or maltose.

Fiber Content

Dietary fiber is listed separately under total carbohydrates. Products high in fiber (5 grams or more per serving) are considered excellent sources, while those with 3-5 grams per serving are good sources.

Whole Grains vs. Refined Grains: Making the Healthier Choice

The difference between whole grains and refined grains lies in their processing and nutritional content. How do these differences impact your health?

The Anatomy of a Grain

A grain kernel consists of three parts:

1. Bran: The outer layer, rich in fiber, B vitamins, and minerals
2. Germ: The nutrient-dense core, containing essential fatty acids and vitamin E
3. Endosperm: The starchy center, primarily composed of carbohydrates and proteins

Whole Grains: Nutritional Powerhouses

Whole grain products contain all three parts of the grain kernel, offering:

• Higher fiber content
• More vitamins and minerals
• Better overall nutritional value

Refined Grains: The Stripped-Down Version

Refined grains have had the bran and germ removed, leaving only the endosperm. This process:

• Reduces fiber content
• Removes many essential nutrients
• Results in a product with a longer shelf life but less nutritional value

Incorporating Fiber-Rich Foods into Your Diet

Increasing your fiber intake can have numerous health benefits. How can you add more fiber to your daily meals?

Top Sources of Dietary Fiber

Excellent sources of fiber include:

• Beans and legumes (black beans, kidney beans, lentils, chickpeas)
• Fruits and vegetables with edible skins and seeds
• Whole grains (whole wheat pasta, oats, quinoa)
• Nuts and seeds

Practical Tips for Boosting Fiber Intake

1. Choose whole grain breads and cereals over refined versions
2. Add beans to soups, salads, and main dishes
3. Snack on fresh fruits and vegetables
4. Experiment with new whole grains like quinoa or barley
5. Sprinkle nuts or seeds on yogurt or salads

The Role of Carbohydrates in Special Diets

Carbohydrate intake can be a crucial consideration in various dietary approaches. How do different diets handle carbohydrates?

Low-Carb Diets

Low-carb diets restrict carbohydrate intake, often focusing on:

• Increased protein and fat consumption
• Limited intake of starchy foods and sugars
• Emphasis on non-starchy vegetables

Ketogenic Diet

The ketogenic diet is an extreme form of low-carb eating that:

• Drastically reduces carbohydrate intake (typically to less than 50g per day)
• Increases fat consumption to induce a state of ketosis
• May have potential benefits for certain medical conditions, but requires careful monitoring

Diabetes Management

For individuals with diabetes, carbohydrate management is crucial:

• Carbohydrate counting helps control blood sugar levels
• Focus on complex carbohydrates and high-fiber foods
• Portion control and timing of carbohydrate intake are important considerations

The Truth About Sugar Substitutes and Alternative Sweeteners

As concerns about sugar intake grow, many turn to sugar substitutes. What are the pros and cons of these alternatives?

Types of Sugar Substitutes

There are several categories of sugar substitutes:

1. Artificial sweeteners (e.g., aspartame, sucralose)
2. Sugar alcohols (e.g., xylitol, erythritol)
3. Novel sweeteners (e.g., stevia, monk fruit extract)

Benefits and Potential Drawbacks

Sugar substitutes offer some advantages:

• Lower calorie content compared to sugar
• Minimal impact on blood sugar levels
• Can help reduce overall sugar intake

However, they also have potential drawbacks:

• May cause digestive issues in some individuals
• Possible impact on gut microbiome
• Potential to increase cravings for sweet foods

Making Informed Choices

When considering sugar substitutes:

• Use them in moderation as part of a balanced diet
• Be aware of potential side effects
• Consider natural alternatives like whole fruits for sweetness

Understanding the different types of carbohydrates and their roles in our diet is crucial for making informed nutritional choices. By focusing on complex carbohydrates, incorporating plenty of fiber, and being mindful of sugar intake, we can harness the benefits of carbohydrates while supporting our overall health and well-being. Remember, a balanced approach to carbohydrate consumption, along with a varied diet rich in whole foods, is key to optimal nutrition.

Types of Carbohydrates | ADA

Did you know there are three main types of carbohydrate in food? There are

You’ll also hear terms like naturally occurring sugar, added sugar, low-calorie sweeteners, sugar alcohols, reduced-calorie sweeteners, processed grains, enriched grains, complex carbohydrate, sweets, refined grains and whole grains.

No wonder knowing what kind and how much carbohydrate to eat can be confusing!

On the nutrition label, the term “total carbohydrate” includes all three types of carbohydrates. This is the number you should pay attention to if you are carbohydrate counting.

Starch

Foods high in starch include:

• Starchy vegetables like peas, corn, lima beans and potatoes

• Dried beans, lentils and peas such as pinto beans, kidney beans, black eyed peas and split peas

• Grains like oats, barley and rice. (The majority of grain products in the US are made from wheat flour. These include pasta, bread and crackers but the variety is expanding to include other grains as well. )

The grain group can be broken down even further into whole grain or refined grain.

A grain contains three parts:

• bran

• germ

• endosperm

The bran is the outer hard shell of the grain. It is the part of the grain that provides the most fiber and most of the B vitamins and minerals.

The germ is the next layer and is packed with nutrients including essential fatty acids and vitamin E.

The endosperm is the soft part in the center of the grain. It contains the starch. Whole grain means that the entire grain kernel is in the food.

If you eat a whole grain food, it contains the bran, germ, and endosperm so you get all of the nutrients that whole grains have to offer. If you eat a refined grain food, it contains only the endosperm or the starchy part so you miss out on a lot of vitamins and minerals. Because whole grains contain the entire grain, they are much more nutritious than refined grains.

Sugar

Sugar is another type of carbohydrate. You may also hear sugar referred to as simple or fast-acting carbohydrate.

There are two main types of sugar:

On the nutrition facts label, the number of sugar grams includes both added and natural sugars.

There are many different names for sugar. Examples of common names are table sugar, brown sugar, molasses, honey, beet sugar, cane sugar, confectioner’s sugar, powdered sugar, raw sugar, turbinado, maple syrup, high-fructose corn syrup, agave nectar and sugar cane syrup.

You may also see table sugar listed by its chemical name, sucrose. Fruit sugar is also known as fructose and the sugar in milk is called lactose. You can recognize other sugars on labels because their chemical names also end in “-ose.” For example glucose (also called dextrose), fructose (also called levulose), lactose and maltose.

If you are looking for information about artificial sweeteners, read the “sugar substitutes” section on this page.

Fiber

Fiber comes from plant foods so there is no fiber in animal products such as milk, eggs, meat, poultry, and fish.

Fiber is the indigestible part of plant foods, including fruits, vegetables, whole grains, nuts and legumes. When you consume dietary fiber, most of it passes through the intestines and is not digested.

For good health, adults need to try to eat 25 to 30 grams of fiber each day. Most Americans do not consume nearly enough fiber in their diet, so while it is wise to aim for this goal, any increase in fiber in your diet can be beneficial. Most of us only get about half of what is recommended.

Fiber contributes to digestive health, helps to keep you regular, and helps to make you feel full and satisfied after eating.

Additional health benefits, of a diet high in fiber—such as a reduction in cholesterol levels—have been suggested by some so may be an additional benefit.

Good sources of dietary fiber include:

• Beans and legumes. Think black beans, kidney beans, pintos, chickpeas (garbanzos), white beans, and lentils.

• Fruits and vegetables, especially those with edible skin (for example, apples, corn and beans) and those with edible seeds (for example, berries).

• Whole grains such as:

• Whole wheat pasta

• Whole grain cereals (Look for those with three grams of dietary fiber or more per serving, including those made from whole wheat, wheat bran, and oats.)

• Whole grain breads (To be a good source of fiber, one slice of bread should have at least three grams of fiber. Another good indication: look for breads where the first ingredient is a whole grain. For example, whole wheat or oats.) Many grain products now have “double fiber” with extra fiber added.

• Nuts — try different kinds. Peanuts, walnuts and almonds are a good source of fiber and healthy fat, but watch portion sizes, because they also contain a lot of calories in a small amount.

In general, an excellent source of fiber contains five grams or more per serving, while a good source of fiber contains 2.5–4.9 grams per serving.

It is best to get your fiber from food rather than taking a supplement. In addition to the fiber, these foods have a wealth of nutrition, containing many important vitamins and minerals. In fact, they may contain nutrients that haven’t even been discovered yet!

It is also important that you increase your fiber intake gradually, to prevent stomach irritation, and that you increase your intake of water and other liquids, to prevent constipation.

Simple Carbohydrates vs. Complex Carbohydrates

Carbohydrates are a macronutrient found in a variety of food sources. There are several types, which can differ in terms of nutritional value and effects on health.

Carbohydrates are a major macronutrient and one of your body’s primary sources of energy. Some weight loss programs discourage eating them, but the key is finding the right carbs — not avoiding them completely.

You may have heard that eating complex carbs is better than simple carbs. But nutrition labels don’t always tell you if the carbohydrate content is simple or complex.

Complex carbohydrates are digested more slowly and release glucose into the blood stream more gradually. Simple carbohydrates are digested quickly and spike blood sugar faster and higher.

Understanding how these foods are classified and how they work in your body can help you choose the right carbs.

Carbohydrates are an important nutrient found in numerous types of foods.

Most of us equate carbs with bread and pasta, but you can also find them in:

• dairy products
• fruits
• vegetables
• grains
• nuts
• legumes
• seeds
• sugary foods and sweets

Carbohydrates are made up of three components: fiber, starch, and sugar.

Fiber and starch are complex carbs, while sugar is a simple carb. Depending on how much of each of these is found in a food determines its nutrient quality.

Simple carbs are sugars. While some of these occur naturally in milk, most of the simple carbs in the American diet are added to foods.

Common simple carbs added to foods include:

• raw sugar
• brown sugar
• corn syrup and high-fructose corn syrup
• glucose, fructose, and sucrose
• fruit juice concentrate

Try to avoid some of the most common refined sources of simple carbs and look for alternatives to satisfy those sweet cravings:

1. Soda

Sugary soda is bad for your health in several ways. You can try water flavored with lemon instead.

2. Baked treats

Satisfy your sweet tooth with fruit, rather than baked goods full of simple carbs and added sugars.

3. Packaged cookies

Bake your own goods using substitutes like applesauce or sweeteners, or look for other mixes that contain more complex carbs.

4. Fruit juice concentrate

An easy way to avoid fruit concentrate is to look closely at nutrition labels. Always choose 100 percent fruit juice or make your own at home.

Try our recipe for kiwi strawberry juice.

5. Breakfast cereal

Breakfast cereals tend to be loaded with simple carbohydrates. If you just can’t kick the habit, check out our rundown of breakfast cereals, from the best to the worst for your health.

Complex carbs pack in more nutrients than simple carbs. They’re higher in fiber and digest more slowly. This also makes them more filling, which means they’re a good option for weight control.

They’re also ideal for people with type 2 diabetes because they help manage blood sugar spikes after meals.

Fiber and starch are the two types of complex carbohydrates. Fiber is especially important because it promotes bowel regularity and helps to control cholesterol.

The main sources of dietary fiber include:

• fruits
• vegetables
• nuts
• beans
• whole grains

Starch is also found in some of the same foods as fiber. The difference is certain foods are considered more starchy than fibrous, such as potatoes.

Other high-starch foods are:

• whole wheat bread
• cereal
• corn
• oats
• peas
• rice

Complex carbohydrates are key to long-term health. They make it easier to maintain a healthy weight and can even help guard against type 2 diabetes and cardiovascular problems in the future.

Be sure to include the following complex carbohydrates as a regular part of your diet:

1. Whole grains

Whole grains are good sources of fiber, as well as potassium, magnesium, and selenium. Choose less processed whole grains such as quinoa, buckwheat, and whole-wheat pasta.

2. Fiber-rich fruits

Some of these are apples, berries, and bananas. Avoid canned fruit since it usually contains added syrup.

3. Fiber-rich vegetables

Eat more of all your veggies, including broccoli, leafy greens, and carrots.

4. Beans

Aside from fiber, these are good sources of folate, iron, and potassium.

Choosing the right carbs can take time and practice. With a little bit of research and a keen eye for nutrition labels, you can start making healthier choices to energize your body and protect it from long-term complications.

What’s in a carb?

Carbs are made up of fiber, starch, and sugars. The American Diabetes Association recommends getting 25 to 35 grams of fiber per day.

Carbohydrates | Tervisliku toitumise informatsioon

Carbohydrates are the main source of energy in the body. Energy from dietary carbohydrates comes primarily from starches and sugars, and to a lesser extent from dietary fiber and sugar alcohols.

The main sources of carbohydrates are cereals and potatoes. Fruits, fruit juice, berries and milk also contain sugars (mono- and disaccharides). Sweets, sugary drinks, fruit syrups, sweetened confectionery, and flavored dairy products are major sources of added sugars. Added sugars are sugars added to foods during processing or preparation.

Carbohydrate and sugar are not the same thing. Sugar is a conventional term used primarily for sucrose (so-called table sugar) as well as other water-soluble, sweet-tasting simple carbohydrates (mono- and disaccharides such as glucose, fructose, lactose, maltose).

• Carbohydrates should cover 50-60% of the daily dietary energy requirement.
• Energy from added sugar should not exceed 10% of daily dietary energy.

A person with a daily energy requirement of 2000 kcal per day should consume: 0.5 x 2000 kcal / 4 kcal = 250 g to 0.6 x 2000 / 4 kcal = 300 g of carbohydrates. With a daily energy requirement of 2500 kcal, the recommended daily amount of carbohydrates is 313-375 g, with 3000 kcal – 375-450 g.

Our body, and especially the brain, needs a constant supply of glucose to ensure the efficiency and effectiveness of its work. With a prolonged lack of carbohydrates, the body begins to synthesize glucose from its own proteins, which significantly reduces its protective ability against environmental factors.

In terms of nutritional value, carbohydrates are divided into two large groups:

Carbohydrates perform many functions in the body:

• are the main source of energy in the body: 1 gram of carbohydrates = 4 kcal0014
• are part of cells and tissues,
• determine the blood type,
• are part of many hormones,
• perform a protective function in the composition of antibodies,
• play the role of a reserve substance in the body: glycogen accumulated in the liver and muscles is a temporary reserve glucose, which the body can easily use if necessary,
• Dietary fiber is essential for the proper functioning of the digestive system.

Main carbohydrates and their best sources:

fiber is found only in plants, for example, cellulose and pectin are found mainly in whole grains foods, fruits and vegetables, and legumes.

Microorganisms living in the intestines are able to partially break down dietary fiber, which is food for the microbes of the digestive tract, which in turn are important for the defenses of the human body.

Dietary fiber:

• ​increases the volume of food porridge, thereby causing a feeling of satiety,
• accelerates the movement of food through the small intestine,
• helps prevent constipation and may prevent some forms of cancer, cardiovascular diseases and diabetes II types,
• facilitate the removal of cholesterol from the body,
• slow down the absorption of glucose, preventing too sharp an increase in blood sugar levels,
• help maintain normal body weight.

Dietary fibers are not absorbed in the body, but due to partial decomposition in the intestine under the action of the microflora of the digestive tract, they form fatty acids with a short molecular chain and provide about 2 kcal / g of energy.

Dietary fibers can be divided into water-soluble and insoluble. Since they perform different functions, you should consume foods containing both types of dietary fiber daily:

• Oats, rye, fruits, berries, vegetables and legumes (peas, lentils, beans) are good sources of water-soluble dietary fiber.
• Whole grains (rye bread, whole wheat bread, sepik, cereals, whole grain cereal, whole grain rice) are good sources of water-insoluble dietary fiber.

An adult should receive 25 to 35 g of dietary fiber per day, depending on the daily energy requirement (approx. 13 g of dietary fiber per 1000 kcal).

The recommended daily amount of dietary fiber for a child older than one year is 8-13 g per 1000 kcal of energy intake. The recommended daily amount for a child can be roughly calculated using the formula “age + 7”. Excessive consumption of dietary fiber is not recommended, since there is a danger that any mineral substance necessary for the body will be bound in a sparingly soluble compound, and the body will not be able to absorb it.

Recommendations for increasing intake of foods rich in starch and dietary fiber:

• When choosing a main course, opt for whole grain pasta or rice and less sauce.
• For sausages with boiled potatoes, use more potatoes and fewer sausages.
• Add beans and peas to stews, vegetable casseroles or stews. This will increase the content of dietary fiber in the dish. By acting in this way, you can eat less meat, meals become more economical, and the amount of saturated fatty acids consumed is also reduced.
• Prefer whole grain rye and wheat bread.
• Choose whole-grain rice: it contains a lot of dietary fiber.
• Eat whole grain cereal for breakfast or mix it into your favorite cereal.
• Porridge is a great warming winter breakfast, whole grain oatmeal with fresh fruits, berries and yogurt is a refreshing summer breakfast.
• Eat 3-5 slices of whole grain rye bread a day.
• Eat at least 500 g of fruits and vegetables per day.

Sugar

Most people tend to consume too much sugar because they eat a lot of sweets, cakes, pastries and other sugar-rich foods, drink soft drinks and juice drinks. The sugars found in unprocessed foods like fruit and milk are not to be feared. First of all, you should reduce the consumption of food containing added sugar.

Sugar is added to many foods, but most of all it contains:

• soft drinks and juice drinks: for example, 500 ml of lemonade can contain up to 50 g, i.e. 10-15 teaspoons of sugar,
• sweets, sweets, biscuits,
• jams,

The main disadvantages of many sugar-rich foods are, on the one hand, their relatively high energy content, and, on the other hand, their generally rather low content of vitamins and minerals. In addition, many sugar-laden foods are also high in fat, such as chocolate, cookies, muffins, cakes, and ice cream.

Sugar-rich foods and drinks can damage your teeth if you do not pay enough attention to oral hygiene. Teeth should be thoroughly brushed at least 2 times a day, and cleaned between meals, for example, with chewing gum. While the sugars found in fruit aren’t that bad for teeth, they’re already broken down in juices and are just as bad for teeth as any other sugar-rich food, especially if eaten frequently. Drinking a glass of fruit juice a day is still recommended (and preferably with food), as it enriches our table with vitamins, minerals and phytochemicals.

Eating less sugar is a solution!

Carbohydrates – types, functions and properties: a list of foods rich in carbohydrates

Recently, topics such as low-carb diets, KBJU counting, and rational nutrition have become especially popular. According to many people, you need to minimize the consumption of foods that are rich in carbohydrates. However, such a statement cannot be called completely correct, because these organic substances are represented by several types, which, in turn, have different properties. Carbohydrates are an integral part of any diet and are present daily in the diet of people, including those who play sports and follow a healthy lifestyle. To figure out whether fast carbohydrates are useful, foods with which organic substances can be consumed during weight loss or as part of a balanced diet, it is worth learning about the types and properties of these organic substances.

Types of carbohydrates

Simple . Compounds in this category include:

• lactose (found only in dairy products),
• glucose,
• sucrose,
• fructose.

Organic substances quickly enter the human blood, which causes a sharp increase in glucose in the body. Our defense mechanisms are trying to correct the situation, so the compounds are often transformed into fat stores, and the feeling of hunger soon reappears. If we talk about products that contain simple (fast) carbohydrates, then basically it is honey, various fruits and berries, as well as sugar, regardless of the type. For example, refined sugar is almost entirely sucrose, which is the sweetest carbohydrate.

Complex . Unlike the previous category, these organic substances, on the contrary, are slowly processed and absorbed by the body, due to which they feed the muscles with energy for a long time. Complex carbohydrates include:

• dietary fibre,
• starch,
• glycogen.

Of the products, these are primarily whole grain cereals, pasta made from durum wheat, various legumes (including beans) and green vegetables.

Synthesis of glucose from polysaccharides

The body can get simple from complex carbohydrates. In this process, one of the important energy units is glucose. It is synthesized by the body itself from polysaccharides. Reserves include:

• glycogen is a substance that accumulates in the cells and muscles of the liver. We get glycogen from sweets, flour products and fruits;
• starch – it is the basic source used for the synthesis of glucose. For many, it is no secret that this polysaccharide is found in large quantities in potatoes and cereals.

Structural polysaccharides include:

• Pectin is another source of glucose and also a body cleanser. Marmalade and similar confectionery products contain high concentrations of pectin. In the food industry, such a substance is used as a thickener and is labeled as E440;
• cellulose is a specific type of carbohydrate that is not digested, but can provide cleansing of the body and normal digestion. Cellulose (fiber or dietary fiber) is found in vegetables, fruits, bran and grain products.

Fast carbohydrates: to eat or not

By learning more about these organic substances, you can already carefully plan your balanced diet. You don’t have to cut out simple carbohydrates completely. Otherwise, a person may feel tired, weakness, irritability and a bad mood will appear, and this is completely useless. If you want to lose weight, then you should limit the consumption of sweet, flour and sugar. One option to control is to count calories regularly, or to pre-compile a daily or weekly meal plan based on the KBJU that suits you. If you play sports, then after an intense workout, you can eat a small bar or cookie during the carbohydrate window, that is, almost immediately after exercise.

BJU and their features of conversion into energy

When choosing a product in a package, we can look at the label for the composition, mass and distribution of proteins, fats and carbohydrates (that is, nutritional value). Each of these elements has its own properties and features of transformation into energy when it enters the body. For good health, it is important for a person to consume a sufficient amount of BJU, vitamins and trace elements. Fats are the most energy-intensive nutrient, carbohydrates are in the middle position, and proteins, in principle, are not always a source of energy. Carbohydrates are broken down much faster than fats, and less oxygen is used during this process. From proteins, energy is converted only when other nutrients are not enough. For weight loss, there are indeed diets that involve the use of only proteins and unsaturated fats. But these diets can be used strictly in the absence of medical contraindications and for a short period. In addition, if you completely abandon carbohydrates for some time, it will be necessary to fill this “gap” with the above proteins and unsaturated fats.

Why consider the glycemic index of foods

For an adult, a blood glucose level of 4.1-5.9 mmol / l is considered normal (depending on the laboratory, the upper and lower limits may differ slightly from those indicated). An indicator such as the glycemic index of foods affects the level of glucose in the blood. It is carbohydrates that lower or increase “sugar” in the body. Considering the GI of foods is necessary if you want to lose weight or have health problems such as insulin resistance and diabetes. The higher the glycemic index, the faster carbohydrates are digested. And, accordingly, the level of glucose in the blood will increase. For this reason, preference should be given to slow carbohydrates, and fast ones should be limited or removed from the diet. From the table below, it can be seen that there is no relationship between the energy value of products and GI. Thus, food may not be sweet at all, but have a high glycemic index.

What Herbalife Nutrition products can I use to support my digestive system and lose weight

Basically, people limit themselves to the use of carbohydrates in order to reduce weight and improve metabolism. Together with a balanced diet and exercise program, Herbalife Nutrition products can help you achieve your desired results faster.

“Oatmeal-apple drink”. It has a delicate taste and can make a balanced breakfast. The composition contains soluble and insoluble dietary fibers that help maintain the body’s natural cleansing function, form and maintain the intestinal microflora. To prepare a drink, you need to mix 1 portion of the powder with 200 ml of liquid – it’s easy and fast.

Dietary fiber complex. Two scoops, diluted in water or other liquid, can provide the necessary amount of fiber throughout the day for stable bowel function. When added to dishes, the complex does not change the taste of food, so it can be used with different products.

“Yellow pills”. Surely everyone is familiar with the situation when you want to eat a delicious cake or a piece of cake that melts in your mouth. It is almost impossible to resist if one of the relatives regularly consumes sweet foods at home (which means that they are available) or one of the colleagues next to them appetizingly eats sweets with tea. It can also be difficult to limit yourself at the initial stage of the transition to a balanced diet and when you refuse fast carbohydrates. The Yellow Pills are designed to control hunger and reduce sugar cravings. The effect can be achieved through components, namely chromium and garcinia cambogia extract.

“Thermo Complete”. This product can provide energy and promote weight loss by stimulating metabolism. Dietary supplement should be taken with meals, only 1 tablet per day. The composition has several components. For example, caffeine, which helps to activate the metabolic process and raise the tone. Cinnamon, which can help lower blood glucose and sugar absorption. As well as extracts of green tea and mate help to reduce weight. In addition to these components, the composition also contains vitamin C and the active ingredient, theobromine.

“Cell Activator”. dietary supplement is designed for efficient absorption of nutrients. L-carnitine, which is part of the composition, can help turn fatty acids into energy and increase energy production in cells.