Carbohydrates are biomolecules called sugars and saccharides. The main task of these substances is to obtain and accumulate instant energy, as well as its transportation to the brain and nervous system.
The difference between simple and complex carbohydrates
Complex carbohydrates are gradually excreted in the intestine and perform an important regulatory function as dietary fiber.
First of all, you need to learn to distinguish between simple and complex carbohydrates.
Simple carbohydrates are very quickly absorbed by the human body, providing it with instant energy. It is worth noting that such carbohydrates are considered harmful due to the allegedly high sugar content. Despite the fact that these types of carbohydrates have a bad reputation, do not think that they are contained only in refined sugar and store-bought pastries. Believe it or not, simple carbohydrates can be found in almost all vegetables and fruits.
At the same time, complex carbohydrates have a branched molecular structure. It is because of this feature that the human body spends much more time on the assimilation of complex carbohydrates. This can avoid sudden changes in blood sugar levels. Note that complex carbohydrates are part of whole grains, nuts, whole grain pasta, and legumes.
Low-fat carbohydrates and their main benefits
Many protein diets are based on the complete rejection of carbohydrate intake because their purpose is to bring the human body to ketosis (excessive formation of ketone bodies).
What is ketosis?
This is a condition in which the body borrows the energy it needs from fat deposits, which in turn stimulates the weight loss process.
Despite the fact that most protein diets have a positive effect in a short period of time, some people find it surprisingly difficult to give up carbohydrates. Believe it or not, most people suffer from the following negative consequences after removing carbohydrates from their diet:
- Depression and apathy;
- Mood swings and irritation;
- Constant fatigue.
Remember that any diet that involves the abandonment of carbohydrates in favor of protein can cause severe harm to the body. In addition, very often this style of eating leads to an even greater set of extra pounds after leaving the diet.
Foods with low-fat carbohydrates level
1. Wholemeal bread
Do not forget that whole-grain pastry contains whole seeds. That is why whole grain bread is an excellent source of low-fat carbohydrates.
Of course, if you regularly eat even such healthy bread in large quantities, you will not be able to lose extra pounds. However, whole grain baking provides a long-lasting feeling of satiety. With this nutritious food, you can learn to control your appetite and protect yourself from overeating.
Most fresh fruits are an indispensable source of vitamins, minerals, and antioxidants. Despite the fact that almost all fruits contain a large number of carbohydrates, due to the high content of fiber and natural sugar, they are an excellent source of a balanced diet.
Sources of low-fat carbohydrates include avocados, pomegranates, lemons, raspberries, strawberries, guava, papaya, grapefruit.
3. Legumes and vegetables
In addition to carbohydrates, legumes and fresh vegetables also contain other important vitamins, minerals, fiber, and antioxidants. Do not forget that these products are low in calories. With regular consumption of vegetables and legumes, you will be able to maintain an ideal weight, so you do not have to worry about the possibility of obesity.
Vegetables and legumes help reduce the level of bad cholesterol and triglycerides in the blood, as well as reduce the risk of hypertension and prevent fluid retention in the body.
4. Nuts and seeds
According to numerous studies, people who regularly consume different types of seeds and nuts are much healthier and slimmer than people who do not have these foods in their diet. In addition, regular consumption of nuts and seeds can significantly reduce the risk of cardiovascular disease and metabolic disorders.
5. Low-fat carbohydrates are contained in quinoa
If you want to feel good and have a great figure, we recommend diversifying your daily diet and add quinoa to the menu.
Remember that quinoa contains a large amount of protein, omega-3, and omega-6 fatty acids, as well as minerals. Potassium, magnesium, calcium, phosphorus, and zinc, which are part of this cereal, will help you store energy for the whole day. In addition, quinoa contains B vitamins and vitamin E, which is an essential antioxidant.
Low-fat carbohydrates that are part of oatmeal are also quite slowly absorbed by the body, which means that the human body will replenish energy reserves gradually.
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