All those who carefully monitor their diet, know that the more complex carbohydrates are good for health. What is the difference between simple and complex carbohydrates?
Simple and complex carbohydrates are different in structure and absorption rate, and of course, found in various foods. How to understand that useful?
Quick (simple) carbohydrates
Simple and complex carbohydrates / istockphoto.com
Fast carbohydrates are broken down more quickly and more absorbed into the body, they glycemic indexIt begins with 70 units and above. Fast carbohydrates quickly saturate the body, but this energy is short-term and over time dramatically drops in blood sugar, triggering the feeling of hunger and fatigue. What it consists of fast carbs?
- Glucose is a basic form of fast carbohydrates, it is a strategic reserve of energy for the organism. Contained in sweet vegetables and fruits: grapes, strawberries, raspberries, oranges, carrots.
- Fructose is absorbed by the body is not very good, yet also a source of energy. Fructose is found in honey, in sweet fruits and vegetables.
- Galactose is a carbohydrate compound can be found in dairy products.
- Sucrose is a sugar (cane, beet sugar, brown), but sucrose and enters the body of ripe fruit, but not more than 10%
- Lactose (milk sugar) contained in milk, and from 2 to 8 Maltose is produced in the fermentation of grapes and in the formation of malt, in beer contained, oranges, infant formulas.
Fast carbohydrates quickly saturate, but do not carry health benefits. After eating sugar, honey, fruit and other sweet confections happening a sharp rise in sugar and, consequently, insulin, which is fraught with the development of diabetes. Also fast carbohydrates are converted into fat and deposited on the sides of your waist and have a negative impact on the cardiovascular system.
Slow (complex) carbohydrates
Simple and complex carbohydrates / istockphoto.com
Slow carbohydrates are much healthier for the body, firstly, their glycemic index ranges from 0 40, they are rich in fiber, improve the functioning of the gastrointestinal tract, maintain the normal level of sugar in the body. Slow uglevody- an excellent source of energy, they have a long time to maintain a sense of satiety and help cut calories and lose weight.
- Starch, splitting, is converted into glucose and maintains its level in the blood. Contained in potatoes, beans and grains.
- Glycogen, decaying, and converted into glucose. Contained in the liver of animals in crab and crayfish.
- Fiber stimulates the digestive tract, cleanse the body of toxins, cholesterol, strengthens the gall bladder. Helps for a long time do not feel hunger.
- Insulin is formed after fructose residues, is included in the cell artichoke and chicory.
- Pectin compounds contained in the ripe fruit of vegetables and fruits. They also help the proper operation of the digestive tract digested fat cells and stabilize weight
Also you will be interested to know that what should be a normal blood sugar levels
