Fast carbohydrates and slow carbohydrates: what's the difference?

The role of carbohydrates in our body is difficult to overestimate. They provide us with energy, which is then spent on working the muscles, heating the body, mental activity. Depending on the rate of assimilation by the body, carbohydrates are divided into fast and slow. What products contain them, and how do they differ?

Quick carbohydrates: the pros and cons

Because of its energy value, carbohydrates are considered to be the main nutrient for humans. According to the World Health Organization, their number in our diet should be at least 50-60%. Therefore, it is important to choose the right products that contain carbohydrates.

The main sources of carbohydrates are bread and flour products, various cereals, potatoes, legumes, as well as sugar and products containing it. Which of them contain fast carbohydrates?

First of all, it is sugar and various sweets. Also to products containing fast carbohydrates, you can include mature bananas, watermelons, honey, raisins, white bread, melon, dried dates. Carbohydrates contained in them, are absorbed by the body quickly. But this is not as good as it seems at first glance. In the body is a large amount of energy, which is very quickly consumed. Surplus is converted to fat, which then becomes a ballast for our body. Therefore, products containing "fast" carbohydrates are recommended to be consumed very moderately. If you are very accustomed to sugar, then try to replace it with products such as marshmallow or marmalade - in them the content of fast carbohydrates is lower.

The content of carbohydrates in a particular product is influenced by the way of preparation. So, potatoes, which also contain fast carbohydrates, are quite harmless in boiled form. But baked potatoes or French fries are already being carried heavily. The same applies to cereals. And wheat, semolina, and rice groats become sources of fast carbohydrates only after cooking. It's another matter that not all of them are ready to eat raw.

At the same time, do not look at foods containing fast carbohydrates, solely as a source of problems. For example, with severe fatigue or stress, they are irreplaceable, because they quickly supply the body with more energy. Often, our brain, which consumes 25% of all energy supplied to the body from carbohydrates, also needs them. Especially such products are necessary at a hypoglycemia when the level of sugar in blood quickly falls. In this situation, they act as "first aid".

How to calculate the amount of carbohydrates in the diet

As for the normal diet of a healthy person, it is desirable to have products containing slow or long carbohydrates. These include coarse bread, legumes, barley, apples, zucchini, peaches. Also, the sources of slow carbohydrates are leaf greens, mushrooms, onions. When they are used, the glucose level in the blood rises gradually. Since slow carbohydrates are not processed immediately, an energy reserve is created in the body. Favored by slow carbohydrates and mood - a person feels calm and balanced.

How to calculate the optimal amount of carbohydrates in the diet? Focusing on the already mentioned 50-60%, you need to remember about your lifestyle. If you are actively engaged in mental work or move a lot, then your body needs more carbohydrates. Also worth paying attention to such an indicator as the glycemic index (GI). It was developed by scientists to determine the rate of absorption of carbohydrates by the body. If it is below 40, then the product contains slow carbohydrates, if more than 60 - then fast. Tables with a glycemic index of products will help you determine which of them and how much should be included in your diet.