Easily assimilated carbohydrates

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.

[1], [2], [3], [4], [5], [6], [7]

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.

[8], [9], [10], [11]