Fast carbohydrates - what is it?
Fast carbohydrates are simple and easily digestible carbohydrates with a high glycemic index. In fact, they consist of a minimum number of structural elements (just one or two molecules, not hundreds, like complex carbohydrates ). In most cases, these carbohydrates have a pronounced sweet taste (sugar, glucose) and are readily soluble in water.
The harm of simple carbohydrates is that the regular use of products containing a significant amount of such carbohydrates leads to a gradual metabolic disorder. It is the excess of fast carbohydrates in the diet that leads to weight gain (especially in the abdomen and thighs), the development of insulin resistance (the first step towards diabetes) and obesity.
Unlike complex carbohydrates (starch or fiber ), fast carbohydrates only need a few minutes to be processed into blood sugar, give a surge of energy and provoke an increase in insulin levels - this means that they have a high glycemic index. If this energy is not quickly used, its excess will go to fat reserves.
Examples of Fast Carbs
Typical examples of simple carbohydrates are sugar in all its manifestations (from table refined sugar and coconut sugar to jam, chocolate, honey and sweet fruits), as well as most white flour products (especially bread, pasta, and sweet pastries). In fact, any sweets are 70-80% fast carbohydrates.
It is important to understand that sugar in its pure form appeared recently - and that is why it is harmful to metabolism. In order for the body of our ancient ancestor to receive an amount of sugar equivalent to one can of cola, he would have to eat a few meters of a plant called “sugarcane”. Honey, another source of fast carbohydrates, has always been considered a treat, available only in exceptional cases.
Simple Carbohydrates: Product Table
Once again, we recall that the carbohydrates contained in food products are fundamentally different from each other. Some foods contain fast and easily digestible carbohydrates, others contain slow carbohydrates, and others contain a combination of different types. Some of them are quickly digested and give their energy to the body (simple carbohydrates), while others are much slower (complex carbohydrates).
|Carbohydrate Fast Food List||List of Slow Carbohydrate Products|
|table sugar||various cereals|
|jams and preserves||beans and other legumes|
|honey||whole wheat bread|
|regular carbonated drinks||Brown rice|
|any baking||green vegetables|
|sweet fruits||sweet potato|
|juices||some dried fruits|
|carrots and other sweet vegetables||nuts|
Carbohydrate content in foods
We also note that orange juice (even freshly squeezed) is a source of fast carbohydrates, just like whole orange. There is almost as much sugar in a glass of any fruit juice as in a regular cola. The presence of vitamin C and a small amount of dietary fiber (fiber) is not able to reduce the harm of natural sugar contained in sweet fruits.
In addition, ordinary potatoes, formally considered a product with slow carbohydrates (it contains starch, not glucose) should also be under the special attention of those who want to lose weight - boiled potatoes have a very high glycemic index . Sweet potato (sweet potato), which is closer to pumpkin and carrots, can become its replacement. The advantage of these vegetables is the high content of vitamin A.
Why are fast carbohydrates dangerous?
Absorbed in just a few minutes, fast carbohydrates dramatically increase blood sugar. In order to use this sugar properly, the body synthesizes the hormone insulin, which makes it necessary to use these calories for current needs (both for physical activity and for general metabolic processes), or sending them to fat depots.
A sharp surge in blood sugar and its subsequent decrease provokes a feeling of weakness and fatigue, perceived by many as hunger. It is this specific feeling that provokes eating something sweet to increase blood sugar, leading to overeating and obesity. That is why fast carbohydrates, in fact, are addictive.
Fast carbohydrates and glucose
The most important harm caused by the regular use of large doses of fast carbohydrates without the proper level of physical activity is a gradual violation of the mechanisms of glucose uptake. The body seems to stop "noticing" sugar in the blood and can not properly utilize it. Blood glucose levels rise, compromising both the brain and metabolism.
This disease is called " type 2 diabetes mellitus " and develops in most cases precisely because of a sedentary lifestyle and malnutrition, rich in various sweets, flour products and poor fiber. Symptoms include obesity, general and muscle weakness, chronic depression, and persistent dry mouth.
Fast carbs before exercise
Despite the fact that in most cases, fast carbohydrates harm the normal functioning of the body, they can be useful for athletes. When consuming 20-30 g of fast carbohydrates before training (about 20-25 minutes before it starts), overall performance increases, helping to conduct the training more effectively. In fact, fast carbohydrates become fuel for the muscles. The work of the carbohydrate window is based on this principle.
On the other hand, the use of simple carbohydrates before a workout for weight loss almost completely stops the processes of fat burning. Unfortunately, sports drinks like Powerade and Gatorade (produced by Coca-Cola and PepsiCo) contain a significant amount of sugar and are not strictly recommended for those who want to lose weight with cardio.
Products containing fast (or simple) carbohydrates are primarily sugar and honey, as well as ice cream, pastries, sweet fruits and vegetables and various drinks (ranging from sweet soda, ending with "sports" isotonic). Examples of complex carbohydrates are cereals, beans and legumes, green vegetables and various pasta.
- Physiology carbohydrates, source
- Diabetes OMS, source
- Carbohydrates source
- Carbohydrates in human nutrition, source