Easily digestible carbohydrates

Easily digestible carbohydrates are organic substances that act as a source of energy for the body. Let's 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 of them.

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

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 reserves, inhibit intestinal microflora and lead to increased cholesterol levels in the blood. Let's consider the main types of carbohydrates and their importance for the body.

1. Simple, i.e. easily digestible carbohydrates participate in reactions occurring in the body. This category of substances includes: fructose, galactose, glucose.
   • Glucose is the most well-known carbohydrate involved in metabolism. It is this organic substance that provides the majority of the body's energy needs. Its deficiency leads to irritability, fatigue, poor performance, nausea and even loss of consciousness. It is found in large quantities in fruits: cherries, raspberries, watermelons, strawberries and some vegetables.
   • Fructose – unlike glucose, does not need insulin support to enter the body from blood cells. When it gets to the liver, part of the substance is transformed into glucose. It is found in cherries, melons, apples, and currants. Honey is a source of fructose.
   • Galactose and lactose – galactose is not found in pure form in food products. When interacting with glucose, it forms lactose and a disaccharide. These substances enter the body with milk, cheese, kefir and other dairy products. In the stomach, lactose is broken down into galactose and glucose, but after galactose enters the blood, it is converted into glucose in the liver.
2. Complex or slow carbohydrates - after entering the body, they are broken down into simple ones and only then absorbed. These substances include disaccharides: maltose, lactose, sucrose and polysaccharides: starch, pectin, fiber, glycogen. Nutritionists rightly consider only polysaccharides to be complex carbohydrates, since they consist of hundreds of substances that are slowly broken down and completely absorbed by the body.
   • Sucrose is a disaccharide consisting of fructose and glucose. After entering the gastrointestinal tract, it is broken down into the original substances, which quickly penetrate the blood. Products rich in sucrose contain empty calories. By eating them, the body receives a lot of energy, the excess of which is deposited in the form of fat deposits. The organic substance is contained in tangerines, beets, peaches, sweets, various drinks, cakes and other products containing a lot of sugar.
   • Fiber and pectins are complex carbohydrates that are practically not digested in the body. These substances stimulate digestion, remove toxins and harmful substances from the body, and promote the development of beneficial microorganisms and bacteria in the intestines. They are found in wholemeal flour products, bran, vegetables, and fruits.
   • Starch is a complex and easily digestible carbohydrate that breaks down into glucose. It is found in flour products, cereals, and potatoes. Most starch is found in legumes.
   • Glycogen is a substance of animal origin, found in meat and liver.

Easily digestible carbohydrates have a simple structure, which facilitates their rapid absorption by the body. The only advantage of these substances is the rapid saturation of the body with energy. Excessive consumption of baked goods, sweets, cakes, soda in combination with a little physical activity leads to an increase in blood sugar levels, which can drop sharply, causing a feeling of hunger.

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What foods contain easily digestible carbohydrates?

What foods contain easily digestible carbohydrates and how do they affect the body? Excess of these organic substances leads to obesity and causes fatty hepatosis. Foods rich in them have a high glycemic index and promote the production of insulin, which makes the body store fat. This primarily applies to the liver, since the pancreas releases insulin into 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.

Let's look at foods that contain easily digestible carbohydrates:

• Products containing sugar: cakes, pastries, honey, jam and others.
• Refined or processed carbohydrates: white flour products, pies, baked goods.
• Sugar substitutes.
• Fruit sugar – products that contain fructose: sugar-free juices, sugar-free jam, etc.

Fast carbohydrates have no useful value for the body and are even dangerous. The results of regular consumption of such substances are not immediately visible, so many do not pay attention to their presence in the product. Very often, the caloric content of such products is insignificant in comparison with their harmful side effects.

The dangers of regularly consuming foods high in fast carbohydrates:

• Endocrine system

They have a negative effect on the functioning of the pancreas and adrenal glands. Sugar causes a sharp surge of energy, which leads to fatigue and wear and tear of the endocrine system.

• Changes in intestinal acidity

A certain acidity of the digestive system maintains a balance between beneficial microorganisms and fungi. If the acid-base level decreases, this entails the growth of fungi, weakening of the immune system, candidiasis and other problems.

• Empty calories

They practically do not bring useful substances to the body. Such products contain a lot of empty calories, which are converted into fatty tissue.

• Elevated insulin

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

Foods containing easily digestible carbohydrates

Products containing easily digestible carbohydrates are dangerous for the body. Their glycemic index is above 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 consumption of such food.

Fast carbohydrates are found in large quantities in bananas, raisins, sugar, beer, dates, white bread, sweets, white rice. It is forbidden to abuse such products, as it is dangerous for the body.

Table of easily digestible carbohydrates

Let's look at a table of easily digestible carbohydrates, that is, products with a high glycemic index:

Easily digestible (fast) carbohydrates	GI index
Beer	110
Dates	103
Glucose	100
Modified starch	100
White bread toast	100
Swede	99
Sweet buns	95
Baked Potatoes	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
Hamburger buns	85
Cornflakes	85
Unsweetened popcorn	85
Rice pudding with 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 with milk	75
Lasagne (soft wheat)	75
Unsweetened waffles	75
Millet	71
Chocolate bars	70
Milk chocolate	70
Sweet soda	70
Croissant	70
Soft wheat noodles	70
Pearl barley	70
Potato chips	70
Risotto with white rice	70
Brown sugar	70
White sugar	70
Couscous	70
Semolina	70

The glycemic index is the rate at which carbohydrates are absorbed by the body. Such food promotes a rapid rise in energy, but increases the fat layer. Food rich in simple carbohydrates stimulates insulin production and causes an increase in fat levels. Other types of organic substances are absorbed by the body much more slowly and have the effect of a steady increase in glucose and insulin in the blood.

List of easily digestible carbohydrates

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

To calculate the rate of breakdown of nutrients, a special indicator is used - the glycemic index. High index values indicate that the composition of such a product includes easily 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
• Potato
• Carbonated and sweet drinks
• Sweets
• Instant soups
• Alcohol and others

It is recommended to reduce their amount in the diet. But you can't completely give up 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. Complete refusal of carbohydrates leads to metabolic disorders. Nutritionists agree that fast carbohydrates should be consumed after physical exercise. Easily digestible organic substances are irreplaceable during the recovery period of the body, as they replenish muscle glycogen.

Diet with limited easily digestible carbohydrates

A diet with limited easily digestible carbohydrates is aimed at restoring and maintaining normal functioning of the body and controlling body weight. Nutritionists have developed a diet based on a limited amount of carbohydrates in the diet, which allows maintaining insulin at one level. Such nutrition forces the body to produce energy due to the low oxidation rate of fats and amino acids. Low content of simple carbohydrates helps to acquire an impeccable shape in a very short time.

Read also:

• Low Carb Diet
• Low Carb Diet

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

Easily digestible carbohydrates, glycemic index (GI) greater than 69:

Product name	GI	Product name	GI
Bagels and bagels	70	Carrots cooked	85
Corn porridge	70	Cornstarch	85
White bread, baguette	70	Rice Pudding	85
Biscuit	70	Parsnip	85
Air amaranth	70	Hamburger buns	85
Watermelon	72	Tapioca (cereal)	85
Rice with milk	75	Instant rice	85
Sweet corrugated waffles	75	Instant Potatoes	90
Pumpkin	75	Honey	90
Donuts	75	White bread without gluten	90
Zucchini caviar	75	Sticky rice	90
Lasagna	75	Fried potatoes	95
Muesli	80	Fried potatoes, French fries	95
Mashed potatoes	80	Maltodextrin	95
Celery root	85	Rice flour	95
Maranta	85	Baked Potatoes	95
Wheat flour refined	85	Potato starch	95
Turnip	85	Rice and wheat syrup	100
Rice milk	85	Starch	100
Popcorn unsweetened	85	Glucose syrup	100
White bread for breakfast	85	Glucose	100
Rice cakes, puffed 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, there is a need to eat from 5 to 7 times a day, but in small portions.

• When preparing meals for a diet with a minimum amount of fast carbohydrates, it is recommended to give preference to boiled and baked food. It is better to refuse smoked and fried foods. It is better to eat vegetables raw or steamed, fish and poultry boiled or baked.
• In addition to the diet, you need to be physically active during the diet. Effective training will be 30-45 minutes 3-4 times a week. Excessive loads on a low-carb diet are dangerous for people with hypoglycemia, that is, low blood sugar.
• A month of such a diet normalizes the absorption of microelements and nutritious organic substances without their deposits on the body. The level of the hormone insulin is adjusted. People with normal production of this hormone are recommended to adhere to such a diet once every six months. This will eliminate discomfort in the gastrointestinal tract and contribute to weight loss.

Easily digestible carbohydrates are a group of organic substances, the abuse of which negatively affects the body and health. A complete balanced diet with a minimum amount of fast carbohydrates is the key to a healthy and beautiful body.

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