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Easily assimilated carbohydrates

, medical expert
Last reviewed: 01.06.2018
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Easily assimilated carbohydrates are organic substances that act as a source of energy for the body. Consider the features and role of carbohydrates in nutrition, the main products rich in these substances, as well as a diet with a limited amount.

Carbohydrates are a large group of organic compounds that are divided into simple (easily assimilated) and complex. All of them differ in structure, nutritional value and speed of processing in the body. Food consists of various substances that the body needs for normal functioning. Carbohydrates are the main nutrient source of which sugar and products of plant origin.

These substances are needed to provide the body with energy. Their norm depends on physical activity and maintenance of energy resources. Unspent carbohydrates are converted into fat stores, depress the intestinal microflora and lead to an increased content of cholesterol in the blood. Consider the main types of carbohydrates and their importance for the body.

  1. Simple, that is, easily assimilated carbohydrates take part in the reactions occurring in the body. To this category of substances are: fructose, galactose, glucose.
    • Glucose is the most famous carbohydrate involved in metabolism. It is this organic matter that provides most of the body's energy needs. Its lack leads to irritability, fatigue, poor working capacity, nausea and even loss of consciousness. In large quantities found in fruits: cherries, raspberries, watermelon, strawberries and some vegetables.
    • Fructose - unlike glucose, does not need insulin support to enter the body from blood cells. Getting into the liver, part of the substance is transformed into glucose. Contained in cherry, melon, apples, currant. The source of fructose is honey.
    • Galactose and lactose - galactose is not found in its pure form in food. When interacting with glucose, it forms lactose and disaccharide. These substances enter the body with milk, cheese, kefir and other dairy products. In the stomach, lactose is split into galactose and glucose, but after the galactose enters the blood, in the liver it becomes glucose.
  2. Complex or slow carbohydrates - after entering the body are split into simple ones and only after that they are digested. These substances include disaccharides: maltose, lactose, sucrose and polysaccharides: starch, pectins, fiber, glycogen. Dieticians rightly consider only polysaccharides as complex carbohydrates, since they consist of hundreds of substances that are slowly broken down and fully absorbed by the body.
    • Sucrose is a disaccharide consisting of fructose and glucose. After entering the gastrointestinal tract, it splits into the starting materials, which quickly enter the blood. Foods rich in sucrose contain empty calories. Using them as food, the body receives a lot of energy, the excess of which is deposited in the form of fat deposits. Organic matter is found in mandarins, beets, peaches, sweets, various drinks, cakes and other foods that contain a lot of sugar.
    • Fiber and pectins are complex carbohydrates, which are practically not digested in the body. These substances stimulate digestion, remove toxins and harmful substances from the body, promote the development of beneficial microorganisms and bacteria in the intestine. Contained in foods from wholemeal, bran, vegetables and fruits.
    • Starch is a complex and well digestible carbohydrate, cleavable to glucose. Contained in flour products, cereals and potatoes. Most of the starch is contained in beans.
    • Glycogen - a substance of animal origin, is found in meat and liver.

Easily assimilated carbohydrates have a simple structure that facilitates their rapid assimilation by the body. The only plus of these substances in the rapid saturation of the body with energy. Excessive consumption of baked goods, sweets, cakes, soda, combined with a slight physical exertion leads to an increase in blood sugar, which can drop sharply, causing a feeling of hunger.

trusted-source[1], [2], [3], [4], [5], [6], [7], [8], [9], [10]

Which foods contain easily digestible carbohydrates?

Which foods contain easily assimilated carbohydrates and how do they affect the body? Excess of these organic substances leads to obesity and causes fatty hepatosis. Rich in their products have a high glycemic index and contribute to the production of insulin, which causes the body to store fat. This primarily applies to the liver, since the pancreas takes insulin to the liver, where its content is much higher than in other organs. Fatty hepatosis is asymptomatic, but increases the risk of hepatitis and liver failure.

Consider products that contain easily assimilated carbohydrates:

  • Products containing sugar: cakes, cakes, honey, jam and others.
  • Refined or processed carbohydrates: white flour products, pies, buns.
  • Substitutes for sugar.
  • Fruit sugar - products that include fructose: juices without sugar, jam without sugar and more.

Fast carbohydrates have no useful value for the body and are even dangerous. The results of regular use of such substances are not immediately visible, so many do not pay attention to their presence in the product. Very often, the calorie content of such foods is negligible compared to their harmful side effect.

The danger of regular consumption of foods high in fast carbohydrates:

  • Endocrine system

Negatively affect the functioning of the pancreas and adrenal glands. Sugar causes a sharp surge of energy, which leads to fatigue and wear of the endocrine system.

  • Change in acidity of the intestine

The specific acidity of the digestive system maintains a balance between beneficial microorganisms and fungi. If the level of acid-base medium decreases, it leads to fungal growth, weakening of the immune system, candidiasis and other problems.

  • Empty calories

Virtually do not carry in the body of nutrients. Such foods contain many empty calories, which turn into fatty tissue.

  • Increased Insulin

Due to the intake of sugar in the body, which is included in most foods with simple carbohydrates, a large amount of the hormone insulin is produced. Its excess slows down the cleavage of adipose tissue, but contributes to its structure. This hormone causes a feeling of fullness and even euphoria, but after a short time the body needs an addition, even more insulin, that is, even more simple carbohydrates.

Products containing easily digestible carbohydrates

Foods containing easily digestible carbohydrates are dangerous to the body. Their glycemic index is higher than 60 and there are a lot of such products, so it is difficult to completely exclude them from the diet. Nutritionists strongly recommend reducing the use of such foods.

Rapid carbohydrates in large quantities are contained in bananas, sushi, sugar, beer, dates, white bread, sweets, white rice. It is prohibited to abuse these products, as this is dangerous for the body.

Table of digestible carbohydrates

Consider a table of easily assimilated carbohydrates, that is, products with a high glycemic index:

Easily assimilated (fast) carbohydrates

GI Index

Beer

110

Dates

103

Glucose

100

Modified starch

100

Toast of white bread

100

Swede

99

Butter buns

95

Baked potato

95

Fried potatoes

95

Potato casserole

95

Rice noodles

92

Canned apricots

91

White bread

90

White (sticky) rice

90

Carrots (boiled or stewed)

85

Buns for hamburgers

85

Cornflakes

85

A faint popcorn

85

Rice pudding on milk

85

Mashed potatoes

83

Cracker

80

Muesli with nuts and raisins

80

Sweet donut

76

Pumpkin

75

Watermelon

75

French baguette

75

Rice porridge on milk

75

Lasagna (from soft wheat)

75

Unsweetened waffles

75

Millet

71

Chocolate bars

70

Milk chocolate

70

Sweet soda

70

Croissant

70

Noodles from soft wheat varieties

70

Pearl barley

70

Potato chips

70

Risotto with white rice

70

Brown sugar

70

White sugar

70

Couscous

70

Manka

70

Glycemic index is the rate of absorption of carbohydrates by the body. Such food promotes a rapid rise in energy, but increases the fatty layer. A diet rich in simple carbohydrates stimulates the production of insulin and causes a rise in the level of fat. The remaining types of organic substances are much slower absorbed by the body and have the effect of a steady rise in glucose and insulin in the blood.

List of digestible carbohydrates

Knowing the list of easily digestible carbohydrates, you can easily control your diet and pick up products useful for the body. Traditionally, all carbohydrates are divided into fast, that is, easily assimilated or simple and slow, that is complex. Everything depends on the rate of cleavage of organic substances in the body and their transformation into glucose. Since glucose is the main source of energy.

To calculate the rate of degradation of nutrients, use a special indicator - the glycemic index. High values of the index indicate that the composition of this product includes digestible carbohydrates, which is not very good for the body, however, as well as food with a low index. Fast carbohydrates are contained in such products:

  • Starch
  • White bread
  • Bakery products
  • Sugar
  • Honey
  • Potatoes
  • Carbonated and sweet drinks
  • Sweets
  • Instant soups
  • Alcohol and others

It is recommended to reduce their number in the diet. But you can not completely abandon carbohydrates, since proper nutrition consists mainly of complex carbohydrates, which occasionally need to be supplemented with fast ones. Such nutrition helps the body function normally and maintain weight.

About 60% of carbohydrates from the total amount of food should enter the body daily. A complete rejection of carbohydrates leads to a metabolic disorder. Nutritionists agree that fast carbohydrates should be consumed after physical exertion. Easily assimilable organic substances are indispensable during the recovery of the body, since they replenish muscle glycogen.

Diet with restriction of digestible carbohydrates

Diet with restriction of digestible carbohydrates is aimed at restoring and maintaining normal body functioning and controlling body weight. Nutritionists have developed a diet that is based on a limited amount of carbohydrates in the diet, which allows you to maintain insulin at the same level. Such food causes the body to produce energy due to a low degree of oxidation of fats and amino acids. The low content of simple carbohydrates helps to acquire an impeccable form in a very short time.

The main focus is on foods rich in protein and fats. For example: meat products, eggs, seafood and fish, nuts, seeds, dairy products and whole milk. To maintain the hormone insulin is normal, it is sufficient to consume up to 1 g of carbohydrates per kg of body weight per day. Useful trace elements can be obtained from cereals, rice, corn, potatoes, oatmeal, peas. Calculating the daily calorie intake will make up an ideal set of carbohydrates, proteins and fats. We offer you an illustrative example of simple and complex carbohydrates.

Easily assimilated carbohydrates, the glycemic index (GI) is greater than 69:

Product name

GI

Product name

GI

Little rolls and bagels

70

Carrot cooked

85

Corn porridge

70

Corn starch

85

White bread, baguette

70

Rice pudding

85

Biscuit

70

Parsnip

85

Air Amaranth

70

Buns for hamburgers

85

Watermelon

72

Tapioca (croup)

85

Rice with milk

75

Instant rice

85

Sweet crêpes (waffles)

75

Potatoes of fast preparation

90

Pumpkin

75

Honey

90

Donuts

75

Bread white without gluten

90

Squash caviar

75

Glutinous rice

90

Lasagna

75

Fried potato

95

Muesli

80

Fried potatoes, French fries

95

Mashed potatoes

80

Maltodextrin

95

Celery root

85

Rice flour

95

Maranta

85

Baked potato

95

Wheat flour refined

85

Potato starch

95

Turnip

85

Rice and wheat syrup

100

Rice Milk

85

Starch

100

Popcorn unsweetened

85

The glucose syrup

100

White bread for breakfast

85

Glucose

100

Rice biscuits, airy rice

85

Beer

110

Cornflakes

85

Corn syrup

115

Meals should be every 2-3 hours, but not more than 4 hours, as this will lead to protein deficiency. That is, the need for a day is from 5 to 7 times, but in small portions.

  • When preparing meals for a diet with a minimum of fast carbohydrates, it is recommended to give priority to boiled, baked food. From smoked and fried it is better to refuse. Vegetables are better to eat raw or cooked for a couple, fish and poultry to cook or bake.
  • In addition to diet during the diet is necessary to observe physical activity. Effective training will be from 30-45 minutes 3-4 times a week. Excessive loads on a low-carbohydrate diet are dangerous for people with hypoglycemia, that is, low blood sugar.
  • A month of such nutrition normalizes the assimilation of microelements and nutrient organic substances without their deposition on the body. The hormone level of insulin is adjusted. People with normal development of this hormone is recommended to adhere to such a diet every six months. This will eliminate discomfort in the gastrointestinal tract and contribute to weight loss.

Easily assimilated carbohydrates represent a group of organic substances, the abuse of which adversely affects the body and health. A balanced balanced diet with the minimum amount of fast carbohydrates is the guarantee of a healthy and beautiful body.

trusted-source[11], [12], [13], [14], [15]

It is important to know!

Disorders of carbohydrate metabolism are a group of common hereditary metabolic disorders. Carbohydrates - one of the main sources of metabolic energy in the cell, among them a special place is occupied by monosugars - galactose, glucose, fructose and polysaccharide - glycogen. The key substratum of energy metabolism is glucose. Read more..

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