Carbohydrates are the main and main source of energy that the body needs. That is why with a sharp reduction in carbohydrates (for example, on low-carb diets), feelings of lethargy and fatigue are not uncommon.
Pick your recipe
However, carbohydrates have one “side effect” - their increased consumption leads to weight gain. How to be? The answer is simple - give preference to slow (complex) carbohydrates and reduce fast (simple) ones.
Types of carbohydrates
All carbohydrates are divided into two main types: simple and complex. Simple carbohydrates include monosaccharides (fructose, glucose, galactose) and disaccharides (lactose, maltose, sucrose). Complex carbohydrates are represented by a group of polysaccharides - these are starch and fiber.
Complex carbohydrates are also called slow because their splitting process takes a long time. As a result, they give more energy and saturate better. Simple carbohydrates are not absorbed for long and almost completely, so they are called "fast". The feeling of fullness after consuming this type of carbohydrate is short-lived.
List of foods containing slow (complex) carbohydrates:
- Wholemeal bread with bran, rye bread, whole grain bread
- Wholemeal pasta
- Brown rice
- Lentils, Turkish peas (chickpeas)
- Dry plain peas, dry beans
- Oat flakes
- Dairy
- Fresh fruits
- Green vegetables, soy
- Dark chocolate
Carbohydrate intake
How many carbohydrates do you need to consume per day to ensure the energy needs of the body, but not get better? The norm is 3 servings per day - this is 170-300 g, a larger amount can already lead to weight gain. However, adolescents are allowed to increase this figure to 340-370 g.