Carbohydrates are an integral part of every person’s diet. But "not all carbohydrates are equally healthy." What foods containing carbohydrates will we include in our menu for burning fat or gaining muscle mass ?
Carbohydrates are fast (simple) and slow (complex, complex). Brave fat burners are afraid of simple carbohydrates, and complex ones are eaten only in the morning. Why? We honestly tell you about this in the article at the link below.
If you do not know:
- how simple carbohydrates differ from complex carbohydrates;
- at what time of the day it is better to give preference to fast carbohydrates, and at what slow;
- what is the glycemic index;
- why everyone loves complex carbohydrates so much and avoids simple ones when losing weight.
Read the answers to these questions. “Fast” and “slow” carbohydrates .
If you already know everything about fast and slow carbohydrates and you just need a list of products, then read below.
Let's look at which foods contain a lot of carbohydrates, and which are the minimum.
Products containing a lot of simple carbohydrates (about 50 g or more per 100 g of product)
Sweet: sugar, sweets, honey, chocolate, jam, cookies, dried fruits (raisins, figs, dates, pineapple, etc.), halva, condensed milk.
Baking: waffles, gingerbread cookies, cakes, crackers, rolls, semolina, pasta, white bread.
If the product contains sugar and / or flour - it can be attributed to fast carbohydrates.
Products in which there are a lot of simple carbohydrates can be excluded from the diet for both losing weight and athletes with a calm heart. Replace them with healthy foods that contain moderate amounts of simple carbohydrates.
Foods containing a lot of complex carbohydrates (about 50 g or more per 100 g of product)
Cereals : buckwheat, rice, oatmeal (oatmeal).
Legumes : peas, beans, chickpeas, lentils.
Whole grain baked goods : whole grain bread, whole wheat pasta (most often they are dark brown).
Complex carbohydrates should always be in the diet, they are the main source of energy for both the brain and muscles.
Foods containing moderate amounts of simple carbohydrates (about 20g per 100g of product)
- most in bananas, grapes, persimmons
- least in apples, oranges, grapefruits
All berries, and less carbohydrates in them than in fruits.
The general rule is that the more acidic the berry / fruit, the lower the carbohydrate content. Fruits and berries are consumed with a long-term diet for weight loss, but in moderation.
Vegetables: potatoes that are often eaten as a side dish along with rice / buckwheat. Fried and french fries are excluded from the diet, they have a lot of excess fat. Boiled potatoes are a good source of slow carbohydrates.
Sweet drinks (soda, etc.), juices - although they do not contain so many fast carbohydrates per 100g, we consume no less than 300-500g at a time and they do not satisfy hunger. They also do not have vitamins and useful substances (even in juices there is a minimum of them, and freshly squeezed is better to replace with fruits). Therefore, sugary drinks are not suitable for a healthy diet.
Products containing carbohydrates in a minimum amount (less than 10 g per 100 g of product)
Dairy products: cottage cheese, milk, cheese (but not “cottage cheese” and “cheese” - they contain a lot of sugar, and therefore, simple carbohydrates!). Despite the fact that dairy products are traditionally valued for their protein content, they also have carbohydrates, but not very much. Milk sugar (lactose), however, can be poorly absorbed (if the body does not have a special enzyme for its digestion). Milk in this case will have to be excluded from the diet.
Fresh vegetables: cabbage, carrots, eggplant, tomatoes, cucumbers, etc. In fresh vegetables, not only very few carbohydrates, but also a minimum of calories. This makes them an indispensable product for losing weight. But even if you want to put on weight, you definitely need to include them in your diet. Vegetables contain vitamins and fiber, it helps digestion. If you play sports and consume a lot of protein , then fiber is the best assistant for your stomach in the digestion of large amounts of food.
A list of all products containing carbohydrates is in the Table of protein, fat, carbohydrate content. Still for weight loss you need to know the glycemic index of products.
Table of protein, fat, carbohydrate and calorie foods
Glycemic Food Index
Low Glycemic Index Products (Table)
In addition to carbohydrates, pay attention to foods containing proteins
. A balanced diet for both losing weight and gaining muscle mass is about 40% carbohydrates and 30% protein and fat. Even with poor nutrition, you can still achieve a result - changes in appearance, but to keep it and maintain health will hardly work out.