List of foods with fast carbohydrates, weight loss table

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One of the most interesting topics discussed in modern sports is the effect of sweets on the athlete’s body. Today we will talk about the so-called “fast carbohydrates” and why they are not recommended for athletes. Why don’t CrossFit athletes use them as a nutritional element during training? And most importantly, why, unlike representatives of other disciplines, marathon runners, among whom you rarely meet overweight people, indulge in fast carbohydrates.

You will get answers to these and other equally interesting and important questions by reading our article.

What are fast carbohydrates

Fast carbohydrates are the simplest compounds. The body spends a minimum of energy on their processing. It is useful to consume such carbohydrates after training to restore strength and energy.

Fast carbohydrates are used to maintain vital functions. If a person moves little, they are not completely consumed and are sent to the subcutaneous tissue. If a person wants to lose weight, such carbohydrates are consumed in small quantities only to maintain strength and energy.

The difference between fast carbohydrates and slow ones is their rapid absorption and simple structure . Slow carbohydrates are more complex and are absorbed much more slowly by the body. They supply the body with energy for a long time and can give you a feeling of fullness for a long time.

Fast carbohydrates practically do not reduce appetite; after eating them, a person practically does not feel full. They supply the body with energy for a short period of time. You cannot completely abandon them, as they make a person energetic and full of strength. By giving up fast carbohydrates, a person will feel tired and performance will decrease.

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Benefits and harms

Let's look at how carbohydrates affect the body of a professional athlete:

As you can see from the table, there is as much harm from fast carbohydrates as from any other food. At the same time, the advantages of consuming fast carbohydrates for athletes almost completely outweigh their disadvantages.

Recipes for healthy eating

Cannelloni with ricotta and spinach

• 9.9 g Protein
• 5.3 g Fat
• 12.1 g Carbohydrates
• 141.2 kcal

40-50 min.

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The relationship between carbohydrates and the glycemic index

The glycemic index is an indicator that determines the level of impact of foods on changes in blood glucose levels after consumption.

Carbohydrates and the glycemic index are indeed related. Experts distinguish carbohydrates with a high and low glycemic index:

• Low index carbohydrates do not cause a significant increase in glucose levels. These products include: lentils, beans. They do not significantly affect the figure and do not lead to weight gain.
• High index carbohydrates cause a significant increase in glucose levels. These products include: chocolate, sweets, baked goods, potatoes. May cause significant weight gain if consumed too frequently.

Expert opinion

Smirnov Viktor Petrovich Dietitian, Samara

Everything that is given in this article is true, but this list of products is useful for healthy people. It goes without saying that fast carbohydrates are prohibited for patients with diabetes, and especially type 1 diabetes. But, unfortunately, if you have been tested for glucose, or blood sugar, and it is at the upper limit of normal, then this sometimes does not mean that you are healthy. In the 21st century, one cannot simply rely on a general analysis of sugar, or glucose, in fasting blood plasma. It is known that this analysis, which has already become routine, does not always show the correct state of carbohydrate metabolism. It is much more accurate to do an analysis of glycosylated hemoglobin. Normal red blood cells, or red blood cells, are known to live for four months. At the same time, the hemoglobin that they contain gradually becomes glycosylated during its existence, that is, sugar accumulates on it. If a regular analysis of glucose in blood plasma shows its one-time, random concentration, which is detected in the morning, then glycosylated hemoglobin will show the average blood sugar level over 4 months, and this is a much more informative indicator. Of course, the glycemic index of foods is mainly taken into account by patients with type 1 diabetes, since the amount of insulin they receive depends on this. Everyone else can be advised to consume foods with a high glycemic index as little as possible and only after intense physical activity or immediately before it.

Are fast carbohydrates good for weight loss?

Many people who are losing weight diligently avoid fast carbohydrates during a diet, fearing for their figure. However, this is done in vain; in small quantities, these substances are very useful. Their benefits for weight loss are as follows:

• The body is saturated with energy, the person is cheerful, full of strength and energy.
• Stimulation of intestinal function. Fast carbohydrates normalize its functioning and there will be no constipation.
• No stress. If you give up this substance, a person will soon become nervous, irritable, and the diet will be very difficult to tolerate. With a small amount of fast carbohydrates, a person will be in an excellent mood and there will be no stress. The diet will be easy to follow.
• Removing harmful substances from the body. Fast carbohydrates can remove harmful substances from the body, which often accumulate on the walls of the digestive organs. Thanks to this property, a person’s well-being improves.

Easily digestible foods for diseases of the stomach and pancreas

Not all easily digestible foods may be suitable for nutrition for diseases of the stomach and pancreas.

So, vegetables and fruits without heat treatment are rich in fiber, and this can injure the mucous membrane of a diseased stomach and negatively affect the pancreas.

Experts recommend consuming the following products:

• white, lean meat;
• baked apples;
• bananas;
• dairy products;
• sea ​​fish;
• rice, buckwheat, oatmeal porridge;
• steamed or boiled vegetables;
• compote, jelly;
• non-acidic berries.

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Proper nutrition for a number of diseases can significantly improve a person’s condition.

What products contain

What are fast carbohydrates? They are contained in the following products:

• Bakery products.
• Sweet carbonated drinks.
• Sugar.
• Honey.
• Mayonnaise.
• Ketchup.
• Watermelon.
• Banana.
• Persimmon.
• Grape.
• Alcoholic drinks.
• Potato.
• Dates.
• Dried apricots.
• Mango.
• Sweet yogurt.
• Lentils.
• Beans.
• Carrot.
• Beet.

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Vegetables

Potatoes, yams, green peas and carrots are fast carb vegetables that provide faster energy. Potatoes are a quickly digestible food. But when you eat potatoes with protein or fatty foods, the process of digesting potatoes slows down. So if you are training multiple times then don't take it with protein or fat because at that time you need quick energy. Sweet potatoes are also a quick carbohydrate that contains a lot of fiber. Surprisingly, fiber cannot be converted into calories.

Green peas are full of carbohydrates. It also contains starch and fiber. Carrots are also rich in alpha, beta carotene and fiber. They act as an anti-aging drug in the body.

Table of foods with fast carbohydrates

Content of fast carbohydrates in food:

Product Compatibility Rules

The quality of products and their correct combination are important for the body. You need to know what is best to combine, and which proximity will lead to disruption in the functioning of the body. Indigestion, increased gas formation, and discomfort are signs of improper proximity of foods.

Thus, a combination of meat, bread and fruit will lead to unwanted fermentation during digestion. And high-quality products, incorrectly combined in one dish, will negatively affect the absorption process.

Product Compatibility Rules:

• do not wash down food with water;
• fruits should be consumed separately;
• milk cannot be combined with anything;
• do not combine proteins of different types;
• there is no need to consume large amounts of starchy foods, for example, potatoes, porridge, baked goods;
• acid and oil in salad interfere with the rate of absorption of beneficial elements;
• Foods rich in carbohydrates, such as bread and potatoes, are not suitable for sour vegetables.

Fruits top the list of easily digestible foods; here are some tips on their use in nutrition. Nutritionists recommend eating fruits separately from other foods, except nuts.

Rules for combining fruits:

• food should not contain both sour and sweet foods at the same time;
• It is not recommended to snack on them;
• It is useful to make a fruit breakfast and dinner;
• goes well with celery;
• There is always only one melon.

If you constantly violate the rules of food compatibility, this can cause a number of diseases.

We invite you to watch a video with nutritionist recommendations:

The norm of fast carbohydrates, and the dangers of their excess

The norm is to consume 40 g of fast carbohydrates per day . An excess of this substance has a negative impact on human health:

• Body weight increases.
• Metabolism is disrupted.
• Changes in blood pressure occur: it may suddenly increase or decrease.
• Dermatitis, swelling, and cellulite occur.
• Diseases of the gastrointestinal tract develop.
• The likelihood of developing caries increases.

It is important to consume these carbohydrates within normal limits to avoid the development of diseases.

When should you eat fast-digesting carbohydrates?

The best time to take fast-digesting carbohydrates is before and after a workout.

When you exercise, your muscles' main source of energy is glycogen. In other words, it is a form of glucose stored in the tissues of your body. Working out depletes your body of glycogen.

And this is remarkable because glycogen is key to muscle growth and maintenance. So, you need to eat foods high in quickly digestible carbohydrates before and after training. By doing this, you primarily ensure the maintenance of glycogen reserves in the muscles. You also provide yourself with an important boost of energy. Additionally, eating these foods first thing in the morning can be helpful in preventing muscle breakdown and controlling hormone levels.

Useful tips from nutritionists

It is recommended to listen to nutritionists and follow their advice:

• Fast carbohydrates are consumed only within normal limits, not exceeding the recommended level.
• These substances are consumed in the first half of the day, for breakfast, to supply the body with energy.
• It is recommended to consume fast carbohydrates in the form of dried fruits, fruits and vegetables during the diet. Sweets are consumed less frequently and in small quantities.
• Eating such carbohydrates at night is strictly prohibited. Their consumption in the evening can lead to weight gain, since in the second half of the day a person moves less and does not need as much energy as in the first half of the day.

Principles of use with proper nutrition

In accordance with the principles of proper nutrition, the diet should be dominated by foods containing organic acids, minerals and vitamins, primarily fresh vegetables and fruits, and grains. It is better to replace products that contain fast carbohydrates with healthier analogues, for example, use stevia as a sweetener rather than sugar.

In addition, when compiling a daily diet from the point of view of proper nutrition, it is necessary to take into account the compatibility of food products and their compatibility with each other. According to this principle, you should not mix fatty foods with fast carbohydrates, as this contributes to obesity. It is also advisable to stop consuming fast carbohydrates in the afternoon and reduce the daily amount to 40 grams per day.

You should definitely avoid eating store-bought cookies, sweet drinks, soda and chocolates. In small quantities, they can provide the body with the fuel it needs in an emergency, but most often, constant consumption of these products leads to excess weight gain and obesity. If you can’t completely give up chocolate for some reason, it’s better to switch to dark dark chocolate with at least 75% cocoa content.

Proper nutrition concerns not only weight loss, but also health. To reduce the load on the pancreas and avoid possible problems and diseases, you should significantly reduce the amount of foods containing fast carbohydrates. The main list of such products, without taking into account the glycemic index, includes:

• white bread and other products made from white wheat flour;
• sweet carbonated drinks;
• canned fruits;
• potato;
• honey;
• chocolate and chocolate candies;
• alcoholic drinks;
• potatoes, especially fried and fried potatoes;
• sausages;
• sugar and all products with its addition: preserves, jams, ice cream;
• fast food.

This is a basic, but not complete list of foods containing fast carbohydrates. It is best to pay attention to the glycemic index when planning your diet and selecting suitable foods. This method works best for home meals; in public settings, it can be difficult to know what ingredients are included in a dish.

A detailed table of foods containing fast carbohydrates with glycemic index is given below.

How to quickly restore energy

If you're looking for a quick energy boost, try snacking on fruit. Here is the most preferred list: bananas, grapes, watermelon, dates and peaches. Bagels, rice cakes and crackers also work well. Other options include white potatoes, sweet potatoes, and yams.

And avoid less nutritious fast-digesting carbohydrates whenever possible. First of all, such as cakes, ice cream, cookies or candy. Because these foods lack fiber and other important nutrients.

But they are readily available in other fast carb options. In addition, these products are real “enemies” for weight loss.

From a nutritional point of view, there are two large groups of such foods:

• Rapid absorption of sugars or carbohydrates.
• Starches