What are they - simple and complex carbohydrates?

People who follow a diet for medical reasons or to lose weight, it is important to properly make up your diet. When developing the menu, you need to be able to distinguish between simple and complex carbohydrates.

The division of carbohydrates by the level of the glycemic index (GI)

GI is the basic sign of the complexity of carbohydrates. Simple and complex carbohydrates are characterized by a high or low level of glycemic index. This sign shows how the amount of sugar in the blood varies, depending on the foods eaten.

Products with a high GI (rich in simple carbohydrates) contribute to:

• A sharp increase in blood sugar levels;
• Production of large amounts of insulin;
• Formation of fatty deposits;
• Increase appetite after 1-1.5 hours after ingestion.

The products with the most high content of simple carbohydrates are: baking from white flour, honey, sweets and some fruits (grapes, bananas, pears, plums), juices, including freshly squeezed. When attending training to reduce weight, these foods are consumed before the main meal. After physical exertion, a person needs to replenish the energy reserve, therefore, simple carbohydrates can be taken into the food at the end of the exercises.

Products with a low GI (rich in complex carbohydrates) contribute to:

• The fight against overweight;
• Prevention of diabetes and pancreatic diseases;
• A gradual increase in the amount of glucose in the blood;
• Maintaining the energy balance;
• A feeling of satiety for a long time.

To foods with a high content of complex carbohydrates include potatoes, buckwheat, rice, pasta, bread coarsely. It is recommended to eat the listed food at breakfast. When carrying out physical exercises, complex carbohydrates should be eaten for 1-1.5 h before exercise.

The use of products with a low GI score favorably affects weight loss. A simple menu will help to create a special table, which shows approximate values of GI for popular products.

Simple and complex carbohydrates in the diet

The normal level of glucose is of great importance for every person, as it is necessary for the body cells to generate energy. Simple and complex carbohydrates play an important role in the preparation of dietary nutrition. To refuse these or those completely is impossible, as they in a complex carry out the energy function. In addition, the use of simple carbohydrates improves mood.

And yet, in some cases, nutritionists advise to exclude simple carbohydrates when making the menu. For weight loss, this has a positive effect. To refuse from the products rich in simple carbohydrates, it is necessary and those who are sick with a diabetes. To exclude food leading to increased blood sugar, you need to carefully study the composition of the food you buy. Do not buy products that:

• Contain in their composition more than 5 simple carbohydrates;
• Are subjected to refining or strong processing.

If possible, it is desirable to replace:

• Fruit juice for fruit;
• White bread on whole grain;
• Corn or other flakes on natural cereal mixtures.

If you follow a diet, the division of the menu into simple and complex carbohydrates should be entrusted to the specialists, since the differently prepared product may have a different GI index. For example, baked potatoes are rich in complex carbohydrates, and mashed potatoes are simple.