Which foods are high in carbs and which are low? Daily requirement for carbohydrates. Foods rich in carbohydrates - diets for weight loss and muscle gain based on them

Carbohydrates are the main source of energy for the body and are mainly obtained from plants and dairy products. There are three types of carbohydrates - starch, sugar and fiber.

Starch is made up of a chain of small sugars. These circuits must be broken in order to produce energy. Each gram of starch contains 4 calories. Sugars are simple carbohydrates that are easily absorbed by the body. Fiber has no calories because our body does not absorb it during digestion.

Products that contain high level sugars: candy, jelly, soda, cake and fruit. Foods that contain starch: noodles, bread, grains and vegetables. Moderate intake of healthy, high-fiber carbohydrates will help you maintain a healthy weight. But too many calories can lead to weight gain and high blood pressure, especially in those people who suffer from diabetes.

Most people choose to lose weight diet foods low in carbohydrates. But our intake of carbohydrate foods must be well balanced, otherwise it can be harmful to the body. Each gram of carbohydrates contains 3.75 kcal. Our body needs 40 to 60% of calories from carbohydrates, and in portions that are not unhealthy. The recommended daily intake of carbohydrates is 130 g for adults.

List of carbohydrate foods

1. Potato:

Potatoes contain the required amount of carbohydrates in the form of starch. One cup of boiled potatoes has 31g of carbs and a cup of mashed potatoes has 36g. Fritters have the most carbs at 35%, while french fries have 27% of carbs. Potatoes are also rich in potassium. A medium-sized vegetable contains only 110 calories and is completely devoid of sodium, cholesterol and fat, so it is suitable for any diet. It also contains vitamin C, B6, fiber and iron.

Whole grains are an excellent source complex carbohydrates and dietary fiber.

Almost every whole grain contains a large number of complex carbohydrates, as well as bran and endosperm, which provide the body with various nutrients and other health-promoting components. Grains containing carbohydrates include: rice, corn, wheat, barley, oats and buckwheat. Brown rice contains 38 mg of carbs per serving. It not only provides our body with energy-giving carbohydrates, but also contains the necessary amount of fiber, which improves digestion. Whole grains contain similar and sometimes more disease-fighting chemical substances than many typical fruits and vegetables. Whole grain improves digestive tract and helps control weight.

3. Citrus fruits:

Citrus products are known to be a good source of vitamins, minerals, and dietary fiber that promote healthy growth, development, and well-being of the body.

The main source of energy in citrus fruits are carbohydrates. These fruits contain just simple carbohydrates: fructose, glucose and sucrose, as well as citric acid, which provide us with energy. A medium-sized grapefruit contains 18.5 g of carbohydrates and 2.7 g of fiber. 151 g of oranges contains 14 g of carbohydrates.

Sweet and juicy berries are rich in pro-anthocyanins, natural pigments and antioxidants. Strawberries, such as blueberries and blackberries, also contain a significant amount of carbohydrates. Both have 14g of carbs, with blueberries having a higher carb count of 21g per 1 cup. These berries also help rid the body of harmful oxygen and protect it from cancer and other infections.

In addition to being delicious and low in calories (watermelon has a lot of water), this berry is an excellent source of vitamin C (a powerful antioxidant) and beta-carotene, and thus provides enough vitamin A, which prevents cataracts and improves eyesight. ? a glass of watermelon cubes contains 5.5 g of carbohydrates and also has an average glycemic index 72.

6. Apples:

Delicious and crunchy, apples are one of the most popular fruits and also a favorite of health-conscious fitness enthusiasts.

7. Sweet Potato:

Sweet potatoes provide the body with good carbohydrates to give us energy. 227 grams of sweet potatoes contain 240 calories and 55 grams of carbohydrates. It has almost no sodium, and very little saturated fat and cholesterol. It is a good source of fiber, vitamin B 5, potassium, vitamin A, C, and manganese.

8. Nuts and legumes:

Legumes, as an important source of nutrition, are very close to cereals. They contain more protein than any other vegetable and thus resemble animal meat in their nutritional value. Just like grains, nuts and legumes are rich in complex carbohydrates.

In addition to carbohydrates, they also contain proteins, omega-3 fatty acid and a complex of vitamins and minerals, as well as a lot of fiber, which helps in digestion and in maintaining healthy weight. Protein-rich foods include lentils, peas, soybeans, beans, and beans.

9. Cereals:

Most ready-to-eat cereals contain a lot of sugar, although manufacturers claim on the package that they are whole grains. These cereals have 98% carbohydrates, unlike sprouted counterparts such as oats or rye, which contain 13-15% carbohydrates. Other nutrients in grains are fiber, protein, zinc, iron, and vitamins. Oats are the most healthy option for breakfast.

Dried fruits such as kiwi, prunes and dates contain the required amount of carbohydrates along with other important components (fiber and vitamins). They can be consumed in moderation to satisfy your sweet tooth.

Dried fruits such as apples, prunes and bananas contain 88% carbohydrates, while dried peaches, apricots and raisins are about 75%. 1/4 cup of raisins provides 45g of carbs. Many nutritionists recommend using dried fruits in salads and baked goods.

11. Bananas:

Bananas are rich in fiber and potassium. So, one banana has 24 g of carbohydrates. It also contains more sugar than any other fruit. Bananas are rich in vitamin B6, C and fiber. Include at least one banana in your daily breakfast or add it to cereals, fruit salads, yogurts and milkshakes.

Bread supplies our body with a significant part nutrients necessary for the growth and maintenance of the health and well-being of the body. It is a good source of vitamins, minerals, fiber and carbohydrates and contains almost no cholesterol and fat.

A slice of whole grain bread contains about 20 g of carbohydrates, and White bread contains even more carbohydrates. Try to limit your bread intake or choose black instead of white. It is also high in fiber, which helps keep you full longer and controls hunger.

13. Pasta:

Pasta made from white flour and semolina contains a large amount of carbohydrates and glycemic acid. Try using quinoa or wheat pasta instead of the unhealthy alternatives and add healthy vegetables as a filling. Three cups of spaghetti will provide your body with 97 g of carbohydrates. Durum wheat pasta is also rich in B vitamins and iron, which add to its nutritional value.

Some green vegetables are also rich in carbohydrates and contain important vitamins and minerals. Although you should minimize your intake of simple carbohydrates, they low level, which has been found in green vegetables, does not make them harmful due to their high nutrient content. Peas, acorn juice and asparagus can contain up to 30 g of carbohydrates. Other vegetables are beans, okra fruit, cucumbers, squash and spinach.

As you can see, not all foods containing a lot of carbohydrates can be harmful to the figure. It is important to always remember which of them can really harm the body and which can not, because our body needs not only proteins and fats, but also primarily carbohydrates.

With food, the body receives proteins, fats and carbohydrates (BJU). They have different functions, but are vital components for the proper functioning of organs and systems. Carbohydrates in this list of nutrients play a major role, being the main source of energy, and should make up 60-70% of the diet.

IT'S IMPORTANT TO KNOW! Fortuneteller Baba Nina:"There will always be plenty of money if you put it under your pillow..." Read more >>

Those who follow their health and figure need to adhere to the principles of proper nutrition, which implies the use of BJU in the correct proportions.

Why are carbohydrates needed?

Foods rich in carbohydrates

Carbohydrates are responsible for metabolic processes in the body, support immunity, nourish the cells of organs and muscles. They are involved in the synthesis of nucleic acids, stimulate the intestines.

Carbohydrates are a source of energy for the body. Often after eating there is a feeling of drowsiness, fatigue. Fast carbohydrates do not give such an effect. The breakdown of sugars occurs almost instantly, as a result of which a lot of energy is released. In this regard, in tense moments of life, requiring concentration of attention and effective work body, recommend eating fruits or sweets. They do not cause heaviness in the stomach and help maintain vigor.

Foods containing carbohydrates

Distinguish between simple and complex carbohydrates.

Monosaccharides - simpleSahara. These include fructose, glucose, maltose and lactose.

Simple or easily digestible sugars are quickly absorbed into the blood and are the main energy providers in the body. Foods containing this type of carbohydrate are sweet in taste.

Polysaccharides - starch, fiber and pectin.

This is a complex type of carbohydrate, the process of breaking down into sugars is slow. Polysaccharides help digestive system handle food digestion. In addition, B vitamins and minerals enter the body with them.

Table of products containing simple and complex carbohydrates.

Carbohydrates	Products
Simple	Fruits: watermelon, melon, strawberries, strawberries, apples, pears, grapes, raspberries, cherries, cherries, gooseberries, currants, citrus fruits and their derivatives (juices, compotes, jams, dried fruits). Vegetables: carrots, pumpkin, White cabbage, beet. Sugar and confectionery (sweets, chocolate). Dairy products: cottage cheese, milk, cream, curdled milk, sour cream. Condensed milk. Ice cream. Beer, kvass.
Complex	Fruits: bananas, figs. Vegetables: potatoes, cucumbers, tomatoes, leeks, Bell pepper, zucchini, leaf salad, spinach. Cereals: buckwheat, rice, barley, oatmeal. Legumes: beans, peas, soybeans, lentils. Coarse bread. Pasta durum wheat. Nuts.

Glycemic index (GI)

The glycemic index measures how much the food you eat affects your blood glucose levels. Those who want to get rid of extra pounds, it is advisable not to eat foods with a high GI.

This indicator is necessary for insulin-dependent people, with a predisposition to diabetes mellitus, to cardiovascular diseases, for the prevention and treatment of oncology, is important for athletes.

A level above 70 is considered high. Carbohydrate products with this index:

1. 1. Sugar, wheat flour, semolina, wheat, pearl barley, croissants, chocolate bars, milk chocolate, soft drinks, chips, cornflakes - 70.
2. 2. Sweet donuts, savory waffles, watermelons, rice milk porridge, cookies, cakes, pumpkin, mashed potatoes - 75.
3. 3. Muesli, crackers, ice cream, condensed milk, pizza - 80.
4. 4. Milk rice pudding, hamburger buns, honey - 85.
5. 5. Hot dog, rice noodles, white bread, baked potatoes - 90.
6. 6. Fried potatoes, muffin, boiled carrots - 95.
7. 7. Starch, beer - 100.
8. 8. Dates - 140.

First of all, the GI indicator is important for diabetics. Sudden jump blood sugar leads to serious complications, and a diet indicated for illness helps keep glucose levels under control. Therefore, products with high index this diagnosis should be excluded.

List of foods with a low glycemic index (under 40):

1. 1. Seafood (mussels, shrimps) - 0.
2. 2. Parsley, basil, oregano - 5.
3. 3. Avocado - 10.
4. 4. Peanuts, tree nuts, almonds, pistachios, hazelnuts, Brussels sprouts, cauliflower, broccoli, mushrooms, walnuts, beans, ginger, spinach, celery, rhubarb, zucchini, onions, cucumbers, radishes, bell peppers, black currants, bitter chocolate - 15.
5. 5. Natural yogurt, eggplant, strawberries, wild strawberries, red currants - 20.
6. 6. Gooseberries, raspberries, barley groats, beans, beets - 25.
7. 7. Garlic, tomatoes, carrots, grapefruit, pomelo, tangerines, pears, dried apricots, milk, apricots - 30.
8. 8. Orange, pomegranate, nectarine, peaches, plums, apples, whole wheat bread, canned peas, sunflower seeds, tomato juice, wild rice, buckwheat - 35.
9. 9. Oatmeal, carrot juice, durum wheat spaghetti, chicory - 40.

Foods with a low glycemic index increase the percentage of sugar in the blood in direct proportion to the indicator: than less number the lower the glucose level. But when compiling a diet, it is wrong to rely on GI numbers alone: ​​they are average and depend on the quality of the food, the way it is processed. The metabolism of each person is also individual, therefore, in parallel, taking into account the GI, it is necessary to maintain a low-carbohydrate diet.

What carbohydrates are good?

When eating high GI foods, they are quickly digested and blood sugar levels rise. The pancreas produces the hormone insulin, which distributes excess sugar in the body and stores it as fat. The more fast carbohydrates a person eats, the faster the fat layer appears. Old fat does not have time to burn and turn into glucose. Thus, the weight increases.

For weight loss, you need food that maintains a feeling of satiety for a long time, provides correct work intestines and provides energy to the body. All this is provided by complex carbohydrates. Simple ones are also useful, but their content should not exceed 10% of the daily diet.

The best way to lose weight is to eat lean, high fiber, low GI foods and exercise. Breakfast - best time for carbohydrates.

High carb diet for weight loss

The main disadvantage of low-calorie diets is that with rapid weight loss, a person feels lethargic, performance decreases, and headaches appear. All this is a consequence of a lack of energy, the main carrier of which is carbohydrate food.

The diet works by:

• easy digestibility of food;
• acceleration of metabolic processes;
• high quality incoming energy.

What is included in the list of allowed products:

• Vegetables: potatoes, zucchini, cabbage, eggplant, spinach, celery, carrots, asparagus.
• Legumes: beans, peas, chickpeas.
• Cereals: buckwheat, brown rice, millet, bulgur, pearl barley and cereals from them.
• Fruits: apple, banana, pineapple, grapefruit, pomelo.
• Dairy products and milk.
• Lean meat and fish.

The principle of a high-carbohydrate diet is to replace fats with starchy foods: the calorie content of such foods is lower, and the degree of saturation is high.

The diet provides for fractional, at least 5 times a day, nutrition and the consumption of a sufficient amount of liquid (water, green tea - a total volume of 1.5 - 2 liters). Starchy foods make up no more than a quarter of a serving, 100 grams each, the last meal is 19 hours.

There are sparing diets where it is allowed to eat sweet, flour and bread in small quantities.

Diet to increase muscle mass

Such a diet is often followed by athletes for weight gain. The bottom line is the supply of building material for cells - protein and a large amount of energy - carbohydrates. Since muscles are destroyed during exercise, they need nutritious food to recover and grow in order to get a surplus of calories.

The percentage of BJU in such a diet is 30/15/55.

So, animal proteins based on meat, fish, eggs, fermented milk products and complex carbohydrates in the form of cereals, fruits and vegetables contribute to an increase muscle mass.

Alternation shows good results. The point of changing the diet is that the body is given a different amount of nutrients in each cycle. Approximate scheme:

• Days 1 and 2: low carb. Glycogen stores are gradually depleted, and the body begins to use fat as an energy source. The daily norm of protein these days (per 1 kg of weight) is 3-4 grams, and carbohydrates - 1-2 grams.
• On the third day - high-carbohydrate food (5-6 grams per 1 kg of weight), the amount of protein is reduced to 1-2 grams. By “confusing” the metabolic system, it is possible to ensure that the energy of fat will continue to be used, and glycogen will begin to be deposited in the liver and muscle tissues.
• On the fourth day, further accumulation of glycogen is provided due to carbohydrates, which enter the body already in a moderate amount.

Then the cycle repeats. With this diet, the metabolism is in a constant "tonus". The body does not get used to a certain scheme of work. At constant physical activity muscle mass gradually increases. This type of diet has a plus: from a psychological point of view, the body does not experience stress from deprivation.

Modern carbohydrate diets and the scientific basis for their value have dispelled the myth that they are a source of excess weight. The main rule is moderation and proper use of products.

And some secrets...

The story of one of our readers Irina Volodina:

I was especially depressed by the eyes, surrounded by large wrinkles, plus dark circles and swelling. How to remove wrinkles and bags under the eyes completely? How to deal with swelling and redness?But nothing ages or rejuvenates a person like his eyes.

But how do you rejuvenate them? Plastic surgery? Learned - not less than 5 thousand dollars. Hardware procedures - photorejuvenation, gas-liquid peeling, radiolifting, laser facelift? A little more affordable - the course costs 1.5-2 thousand dollars. And when to find the time for all this? Yes, it's still expensive. Especially now. So for myself I chose a different way ...

You will be surprised how beneficial it can be to reduce carbohydrates in your diet.

It has been proven that low-carb foods significantly reduce hunger and promote weight loss and lead to "automatic" weight loss without the need to count calories.

At least 23 studies show that low-carb diets promote greater weight loss than low-fat diets, sometimes as much as 2-3 times more effective.

Reducing carbohydrates in the diet also has a beneficial effect on overall metabolism.

This includes blood sugar levels, blood pressure, triglyceride levels, and "good" cholesterol and more.

Fortunately, making such a diet is not at all difficult, but we have collected low-carb foods in a list and divided into groups for convenience.

Create a diet based on natural products low carb diet and you will lose weight and benefit your health.

This is a list of 44 low carb foods. Most of them are not only healthy, but also nutritious and amazingly tasty.

Under each item, I've listed the amount of carbs per standard serving as well as the amount of carbs per 100 grams.

However, keep in mind that some of them are high in fiber, so sometimes their digestible (net) carbohydrate content is even lower.

List of low carb foods

1. Eggs (virtually zero)

Eggs are one of the healthiest and most nutritious foods on the planet.

They are loaded with nutrients, including important micronutrients for the brain, as well as components that are good for vision.

Carbohydrates: almost none

Meat

All types of meat contain almost no carbohydrates. The only exception is such parts as the liver, in which carbohydrates are about 5%.

2. Beef (zero)

Beef is satiating and rich important elements such as iron and B12. There are dozens of ways to cook it, from ribs to minced meat and cutlets.

Carbohydrates: zero

3. Lamb (zero)

Like beef, lamb meat contains a lot of nutrients, iron and B12. Since the animal is often grass-fed, meat often contains a beneficial fatty acid called conjugated linoleic acid, or CLA (14).

Carbohydrates: zero

4. Chicken (zero)

Chicken is one of the most popular foods on earth. It is full of nutrients and is an excellent source of protein.

If you're on a low-carb diet, you might want to opt for higher-fat parts like wings or thighs.

Carbohydrates: zero

5. Pork including bacon (usually nil)

Pork is another delicious type of meat, and bacon is a favorite of many low-carb dieters.

Bacon, however, is a processed meat, so it's hardly a "healthy" food. However, on a low-carb diet, it is perfectly acceptable to eat a moderate amount of it.

Most importantly, try to buy bacon from resellers you trust, make sure it's free of artificial additives, and don't overcook the meat when cooking.

Carbohydrates: zero. But read the label carefully and avoid smoked or sugar-cured bacon.

6. Jerky (usually nil)

Vyalenina is meat cut into thin pieces and dried. And, as long as there's no added sugar or artificial additives, it can be a great addition to a low-carb diet.

However, one should not forget that what is sold in stores is often heavily processed and ceases to be healthy food. Therefore, it is best to make such meat yourself.

Carbohydrates: depends on the type. If it's just meat with seasoning, then about zero.

Other low carb meats

• Turkey
• Veal
• Venison
• Buffalo

Fish and seafood

Fish and other seafood are generally very nutritious and healthy.

They are especially high in vitamin B12, iodine, and omega-3 fatty acids, which are precisely the elements that many people's diets lack.

Like meat, almost all fish and seafood contains almost no carbohydrates.

7. Salmon (zero)

Salmon is one of the most popular types of fish among health conscious people, and with good reason.

it oily fish, which means it contains significant stores of heart-healthy fats, in this case omega-3 fatty acids.

Salmon is also rich in vitamin B12, D3 and iodine.

Carbohydrates: zero.

8. Trout (zero)

Carbohydrates: zero.

Like salmon, trout is a type of oily fish rich in omega-3 fatty acids and other essential nutrients.

9. Sardine (zero)

The sardine is a fatty fish that is usually eaten almost whole, with bones and all.

The sardine is one of the most nutritious fish on the planet and contains almost everything the human body needs.

Carbohydrates: zero.

10. Shellfish (4-5% carbs)

Unfortunately, shellfish get into our daily diet much less often than they deserve. However, they are on a par with the most useful products in the world, and in terms of nutrient richness they can compete with meat from internal organs.

Shellfish tend to contain small amounts of carbohydrates.

Carbohydrates: 4-5 grams of carbohydrates per 100 grams of shellfish.

Other low carb fish and seafood

• Shrimp
• Haddock
• Herring
• Tuna
• Cod
• Halibut

Vegetables

Most vegetables are almost carb-free, especially leafy greens and cruciferous vegetables, as nearly all of their carbs are found in fiber.

On the other hand, starchy root vegetables like potatoes and sweet potatoes are rich in carbohydrates.

11. Broccoli (7%)

Broccoli is a delicious cruciferous vegetable that can be cooked or eaten raw. It's high in vitamin C, vitamin K, and fiber, and contains powerful plant compounds that help prevent cancer.

Carbohydrates: 6 grams per cup or 7 grams per 100 grams.

12. Tomatoes (4%)

Technically, tomatoes are berries, but they are classified as vegetables when they are together. They are rich in vitamin C and potassium.

Carbohydrates: 7 grams in a large tomato, or 4 grams per 100 grams.

13. Bow (9%)

Onion is one of delicious vegetables on the ground, gives dishes a bright taste. It is loaded with fiber, antioxidants, and a variety of anti-inflammatory compounds.

Carbohydrates: 11 grams per cup or 9 grams per 100 grams.

14. Brussels sprouts (7%)

Brussels sprouts are an incredibly nutritious vegetable related to broccoli and ordinary cabbage. Rich in vitamin C, K and many other useful elements.

Carbohydrates: 6 grams per half cup or 7 grams per 100 grams.

15. Cauliflower (5%)

Cauliflower- a tasty and versatile vegetable with which you can cook a variety of interesting dishes. It is rich in vitamins C, K and folate.

Carbohydrates: 5 grams per cup and 5 grams per 100 grams.

16. Curly cabbage (10%)

Kale or kale is very popular among health conscious people. It has a lot of fiber, vitamins C, K and carotene antioxidants. Among other things, kale in general is incredibly healthy.

Carbohydrates: 7 grams per cup or 10 grams per 100 grams.

17. Eggplant (6%)

Eggplant is another fruit often mistaken for a vegetable. It is rich in fiber and very versatile in use.

Carbohydrates: 5 grams per cup or 6 grams per 100 grams.

18. Cucumber (4%)

Cucumber is a common vegetable with a mild flavor. Consists mainly of water a small amount vitamin K. [goes well with bacon - approx. transl.]

Carbohydrates: 2 grams per half cup or 4 grams per 100 grams.

19. Bell pepper (6%)

Bulgarian pepper is a well-known vegetable with a pronounced pleasant taste. It is rich in fiber, vitamin C and carotene antioxidants.

Carbohydrates: 9 grams per cup or 6 grams per 100 grams.

20. Asparagus (2%)

Asparagus - amazingly delicious spring vegetable. It is loaded with fiber, vitamin C, folate, vitamin K, and carotene antioxidants. It also has a lot of protein compared to other vegetables.

Carbohydrates: 3 grams per cup or 2 grams per 100 grams.

21. String beans (7%)

Technically, green beans belong to the legume family, but they are cooked and eaten as a vegetable.

Each bite is packed with nutrients, as well as fiber, protein, vitamin C, K, magnesium, and potassium.

Carbohydrates: 8 grams per cup or 7 grams per 100 grams.

22. Mushrooms (3%)

Mushrooms, generally speaking, do not belong to plants, but edible mushrooms, for simplicity, are classified as vegetables. They contain significant amounts of potassium and some B vitamins.

Carbohydrates: 3 grams per cup and 3 grams per 100 grams (porcini mushrooms).

Other Low Carb Vegetables

• Celery
• Spinach
• zucchini
• swiss chard
• Cabbage

Almost all vegetables, with the exception of starchy root vegetables, contain almost no carbohydrates. You can eat a huge amount of vegetables and stay within the required carbohydrate limit.

Fruits and berries

Although the conventional wisdom about fruit is that it is healthy food, the attitude of supporters of a low-carbohydrate diet towards them is quite contradictory.

And all due to the fact that fruits sometimes contain quite a lot of carbohydrates in comparison with vegetables.

Depending on what threshold you have set for yourself, you may need to limit your fruit intake to one or two per day.

This, however, does not apply to fatty fruits such as avocados or olives.

Berries with a low sugar content, such as strawberries, are also good for you.

23. Avocado (8.5%)

Avocado is a unique fruit. Instead of carbohydrates, it is loaded to the eyeballs with healthy fats.

Avocados are high in fiber, potassium, and all sorts of other nutrients.

Carbohydrates: 13 grams per cup or 8.5 grams per 100 grams.

Keep in mind that the carbohydrates mentioned (about 78%) are found mainly in fiber, so there are practically no digestible (“net”) carbohydrates in it.

24. Olives (6%)

Olives are another delicious high-fat fruit. It is rich in iron, copper and vitamin E.

Carbohydrates: 2 grams per ounce or 6 grams per 100 grams.

25. Strawberry (8%)

Strawberries are the lowest-carb, highest-nutrient fruit you can find on your table. It is rich in vitamin C, manganese and various antioxidants.

Carbohydrates: 11 grams per cup or 8 grams per 100 grams.

26. Grapefruit (11%)

Grapefruits are citrus fruits related to oranges. They are very rich in vitamin C and carotene antioxidants.

Carbohydrates: 13 grams in half a grapefruit, or 11 grams per 100 grams.

27. Apricot (11%)

Apricot is an incredibly appetizing fruit. Each apricot contains few carbohydrates, but a lot of vitamin C and potassium.

Carbohydrates: 8 grams in two apricots or 11 grams per 100 grams.

Other Low Carb Fruits

• Lemon
• Orange
• Mulberry
• Raspberry

Nuts and seeds

Nuts and seeds are very popular in low carb diets. They are usually low in carbohydrates, but high in fat, fiber, protein and various trace elements.

Nuts are typically used as a snack food, but seeds are more commonly used to add texture to salads and other dishes.

Nut and seed flours (such as almond, coconut, and flaxseed flours) are also used to make low-carb breads and other baked goods.

28. Almonds (22%)

Almonds are a wonderful delicacy. It's high in fiber, vitamin E, and one of the world's best sources of magnesium, a mineral most people lack in one way or another.

In addition, almonds make you feel full quickly, which, according to some studies, helps you lose weight.

Carbohydrates: 11 grams per ounce or 22 grams per 100 grams.

29. Walnut (14%)

Walnut- another delicious type of nut. It is especially high in omega-3 fatty acids, as well as a variety of other nutrients.

Carbohydrates: 4 grams per ounce or 14 grams per 100 grams.

30. Peanuts (16%)

Technically, peanuts belong to the legume family, but everyone is used to thinking of them as a nut. It has a lot of fiber, magnesium, vitamin E and many others. important vitamins and minerals.

Carbohydrates: 5 grams per ounce or 16 grams per 100 grams.

31. Chia seeds (44%)

Chia seeds are gaining popularity with supporters healthy eating. They're loaded to capacity with a variety of important nutrients and are great additions to many low-carb recipes.

This is one of the best known sources of dietary fiber that you can find on the shelves.

Carbohydrates: 12 grams per ounce or 44 grams per 100 grams.

Keep in mind that about 86% of the carbs in chia seeds are in fiber, so there are almost no digestible (“net”) carbs.

Other low carb seeds and nuts

• Hazelnuts
• macadamia nuts
• Cashew nuts
• coconuts
• pistachios
• Flax-seed
• Pumpkin seeds
• Sunflower seeds

Dairy

If you're not lactose intolerant, then low-fat, low-carb dairy products are for you. Most importantly, pay attention to the label and avoid anything with added sugar.

32. Cheese (1.3%)

Cheese is one of the most delicious food low in carbohydrates, you can eat it raw or invent a variety of recipes with it interesting food. It goes especially well with meat, as well as in a burger (without a bun, of course).

Cheese is also highly nutritious. A piece of cheese contains as many nutrients as a whole glass.

Carbohydrates: 0.4 grams per slice or 1.3 grams per 100 grams (cheddar).

33. Heavy cream (3%)

Heavy cream contains very little carbohydrate and protein, but a lot of milk fat. Many followers of a low-carb diet add them to coffee or other meals. A rosette of berries with whipped cream is a delicious low-carb dessert.

Carbohydrates: 1 gram per ounce or 3 grams per 100 grams.

34. Full fat yogurt (5%)

Fatty yogurt is an exceptionally healthy food. Contains the same substances as whole milk, but the live cultures in it are a source of highly beneficial probiotic bacteria.

Carbohydrates: 11 grams per 8 ounce pack or 5 grams per 100 grams.

35. Greek yogurt (4%)

Greek yogurt, also called filtered yogurt, is very thick compared to regular yogurt. He is rich beneficial substances especially protein.

Carbohydrates: 6 grams per package or 4 grams per 100 grams.

Fats and oils

There are many healthy fats and oils that are acceptable on a natural low-carbohydrate diet.

Most importantly, avoid refined vegetable oils, such as soy or corn, because they are very harmful in large quantities.

36. Oil (zero)

Oil was once demonized for being rich in fat, but now it is coming back into its own right on our table. If possible, choose butter from the milk of grass-fed cows because it has more nutrients.

Carbohydrates: zero.

37. Extra virgin olive oil (zero)

Extra virgin olive oil is one of the healthiest things you can add to your diet. In addition, it is a product on which the Mediterranean diet is built.

It is full of powerful antioxidants and anti-inflammatory elements, and it is also incredibly beneficial for the cardiovascular system.

Carbohydrates: zero.

38. Coconut Oil (Zero)

Coconut oil contains healthy fats and medium chain fatty acids, which have an extremely beneficial effect on metabolism. Studies show that it helps reduce appetite, helps burn fat and shed abdominal fat.

Carbohydrates: zero.

Other low carb fats and oils

• avocado oil
• Smalets

Beverages

Most sugar-free drinks are suitable for a low-carb diet.

Keep in mind that fruit juices are very high in sugar and carbohydrates and should definitely be avoided.

39. Water

Water should be your main drink, no matter what the rest of your diet is based on.

Carbohydrates: zero.

40. Coffee

Despite the fact that at some point coffee was slandered, in fact the drink is very healthy.

This is the most best source antioxidants in the diet, in addition, studies show that coffee drinkers live longer and are less at risk of such serious illnesses such as type 2 diabetes and Parkinson's and Alzheimer's diseases.

Most importantly, do not add anything unhealthy to your coffee. Black coffee is best, but coffee with milk or cream is fine too.

Carbohydrates: zero

41. Tea

Tea, especially green tea, has undergone close scrutiny, as a result of which it has been confirmed that it has an extremely positive influence on health. It also promotes fat burning.

Carbohydrates: zero.

42. Carbonated water

Carbonated water is just water with carbon dioxide added. So as long as there is no sugar in it, it is completely acceptable. Read the label carefully to make sure that no sugar has slipped inside.

Carbohydrates: zero.

43. Dark chocolate

This may come as a surprise to some, but dark chocolate is actually the perfect low-carb treat.

Make sure it has at least 70-85% cocoa, this will mean that there is almost no sugar in it.

At dark chocolate weight useful properties such as improving brain function and lowering blood pressure. Studies also show that dark chocolate lovers are much less at risk of heart disease.

Read more about the health benefits of dark chocolate in this article.

Carbohydrates: 13 grams per 1 ounce bar, or 46 grams per 100 grams. The carbohydrate content depends on the type of chocolate, so read the label carefully.

Keep in mind that about 25% of dark chocolate's carbs are in fiber, so the amount of edible carbs is even lower.

44. Herbs, spices and condiments

There are an infinite number of wonderful herbs, spices and seasonings recommended for consumption. Most of them do not contain carbohydrates, but will make your meals healthy, tasty and flavorful.

Examples of such seasonings include salt, pepper, garlic, ginger, cinnamon, mustard, and oregano. In this article, you will find 10 wonderful herbs and spices that are incredibly healthy at the same time.

Anything else?

There are countless variations on a low carb diet that can be invented using the low carb foods on our list. They are difficult to overeat and your meals will always be healthy and healthy.

Carbohydrates are organic compounds containing carbonyl and hydroxyl groups of atoms that occupy the dry matter in the plant body. approximately 75%, and in animals and humans up to 20-25%.

What do they give and why are they so important for a person?

It is an important source of energy, one of the important components for a strong immune response, as well as the material from which other vital reactions and metabolites eventually come out.

Scientifically proven that people who eat enough carbohydrates are able to respond quickly and function well brain activity . One cannot but agree that in conditions of cold or exhausting physical work this is a real lifeline in the form of fat reserves.

What should be accepted as truth?

To do this, it is worth understanding the types of carbohydrates and which foods should be excluded from the diet, and on which foods, on the contrary, you should pay all your attention.

Initially, carbohydrates can be divided into:

• monosaccharides (for example, the well-known glucose and fructose),
• oligosaccharides (eg sucrose),
• polysaccharides (eg starch and cellulose).

All of them are different in their chemical structure, as well as in the reaction in the body. The first group is called simple sugars, it is she who has sweet taste and is evil for the figure.

Once in the blood, glucose is consumed by 6 g every 15 minutes, i.e. if you consume it in large quantities, then it will be included in fat metabolism and put off "for later." Nature is designed to control these processes. A hormone called insulin, “born” by the pancreas, lowers it, sending it to fat, while glucagon, on the contrary, raises its level.

When a person consumes a simple carbohydrate, then in short time abruptly and simply the level of glucose rises.

The body, as originally intended, immediately sends insulin to help. It helps sugar convert twice as much fat, and the brain perceives a small amount of glucose as hunger signals, and the person wants to eat again.

If such nutrition is repeated from time to time, then the metabolism adapts to this pattern, secretes a large amount of the hormone, which in excess leads to problems with blood vessels and faster skin aging, and the pancreas begins to deplete and leads to such a disease as. As the saying goes, we are what we eat.

As a result, this vicious cycle begins to cause a kind of dependence and a person will need specialized care to return to a healthy lifestyle. Simple carbohydrates lead to uncontrolled seizures hunger, apathy, fatigue, a bad mood, if you do not eat something sweet, a broken sleep pattern.

What foods are classified as simple carbohydrates?

Here is a list of foods that contain simple carbohydrates:

• bakery products: rolls, bread, biscuits, pies, cookies;
• sugar and honey;
• all factory sweets;
• fruits and vegetables that are distinguished by increased sweetness (grapes, banana, tomato, pumpkin, sweet potato, etc.);
• cereals: rice (only white), corn flakes, semolina;
• carbonated drinks, purchased juices;
• food product fast food, fast food.

Complex carbohydrateswhen ingested with food, act differently. Them chemical formula much more difficult. Because of this, it takes more time and energy to split it. Complex carbohydrates cannot raise glucose levels so quickly, insulin production does not exceed the norm, which means there is no continuous stressful processing into fat. Cells feed on energy, and the feeling of hunger does not come through 15-20 minutes but only after 2-3 hours.

Insoluble fiber helps the process, which normalizes digestion in the intestines and prevents sugar from being absorbed into the blood so quickly. It easily fills the stomach, so the feeling of satiety is prolonged. Sources of fiber are vegetables, herbs and bran. It can be purchased separately at the pharmacy in the form of teas or tablets, but only according to the doctor's indications to regulate metabolism and lose body weight.

If there is a fraction every 3 hours, then the metabolism will be accelerated, stress hormones will not be postponed “for later” and the weight will remain normal.

Products rich in complex carbohydrates

Foods rich in complex carbohydrates:

• legumes;
• cereal crops;
• all types of mushrooms;
• unsweetened fruits and vegetables;
• bread and pasta, which are made only from durum wheat;
• grain with a minimum amount of processing (for example, embryos).

Starch can be extracted from potatoes, beans and various cereals.

In addition to the fact that complex carbohydrates do not lead to excess body fat, do not wear out the body and do not destroy blood vessels, you can also add the benefits of trace elements and vitamins obtained with them.

Also important aspect is glycemic index.

What is glycemia? It is customary to call the amount of glucose that is in the blood in this moment. Normal on an empty stomach is about a gram.

The glycemic index is the value of what indicators glucose will acquire when consuming a particular product per unit of time. From the above, it follows that the value of such an index for simple carbohydrates will be significantly higher than for complex ones. And foods with a high glycemic index are like a red rag to a bull for insulin. Therefore, the diet should not contain food that exceeds 60-65 in terms of its indicators.

Table of high GI foods:

Products	Their GI
Vegetables:
Potato puree	95
French fries	95
potato chips	90
Butter fried potatoes	95
Corn (boiled with salt)	75
Butter-fried zucchini	75
Carrots (cooked)	80
Zucchini caviar	70
Fruits, berries:
pineapples	67
Watermelon	72
Dates	120
Swede	100
Cereals and flour products:
Starch (mo)	100
Rice porridge with milk	72
Millet porridge on the water	70
Rice porridge on the water	80
Muesli	80
White bread (toast)	95
Gluten free white bread	90
Buns for hamburgers	90
Corn flakes	85
rice noodles	90
lasagna	85
Semolina	70
Cheese Pizza	68
Fried pies with stuffing	90
Bagels	105
Cookies, cakes, pastries	100
Dairy:
Cottage cheese pancakes with sugar	75
Ice cream	70
Condensed milk with sugar	85
Beverages:
Juice factory multivitamin	70
Beer	110
Sweet soda	75
Sweets:
Milk chocolate	72
caramel candies	80
Popcorn flavored	85
Halva	72
Bars	72
Honey	91
Croissant	70

Products with low scores GI

Parsley, dill, basil	6
Avocado	12
tofu cheese	15
Salted or barrel cucumbers	15
Olives and olives	17
cabbage (cauliflower, brussels)	15
Bran	15
Eggplant, zucchini	15
Raspberry	23
Cherry	23
Mandarins, oranges	30
Dark chocolate with a high cocoa content	35
Peaches	30
Pomegranate	30
apricots	30
Lentils	31
Sesame	35
chickpeas	35
Drying: prunes, dried apricots	37
Buckwheat	40
whole grain pasta	45

Do not forget about the amount of food eaten. In terms of calories, the diet per day should range from 1800-2100 without physical exertion and plus 200-300 calories for sports for girls and 2500-2600 for guys, respectively.

By weight, carbohydrates should be up to 70 grams to reduce the current weight, or up to 200 grams to maintain the body at a constant weight per day. It is ideal to choose the amount of complex carbohydrates required by calculating the weight of a person (we exclude simple ones altogether).

Carbohydrates are complex organic compounds vital for the functioning of the body. They are involved in the construction of cells of joints and muscles, the synthesis of enzymes, organic acids, hormones, are responsible for blood pressure and digestion. However, their most important function is to provide correct exchange substances. As a result of this exchange, the energy used by the body for life is released. Below you will find information in which foods contain carbohydrates, complex and simple carbohydrates are described there. The tables are divided into fast and slow, and you can easily select products for your diet.

The class of carbohydrates has many representatives contained in a variety of products. Carbohydrates are bread, sugar, fruits, vegetables, carbonated and alcoholic drinks. Not all of them are equally beneficial for the body! What is the reason that the love of sweets, bread and soda leads to the appearance of body fat, and broccoli, grapefruit and pearl barley saturate the body with energy without " side effects"? Which foods are “good” carbohydrates, and which should you refrain from?

To understand all the intricacies of the world of carbohydrates, it is important to classify them correctly. Being organic matter, carbohydrates are able to line up in very large molecules. The larger the molecule of a substance, the longer it takes to break down into simple components as a result of metabolism, the more evenly energy is released. Depending on the rate of decomposition, carbohydrates are classified into:

• Simple or easily digestible, having no more than 12 carbohydrate atoms per molecule (glucose, galactose, fructose, arabinose, sucrose, maltose, lactose). They are easily broken down, quickly enter the bloodstream and simultaneously increase the level of glucose in it. Glucose not wasted for energy release is “neutralized” by a special hormone insulin, which is also responsible for the accumulation of fat reserves in the body.
• Complex (starch, fiber, pectins, glycogen) have a splitting period of several hours, the level of glucose in the blood rises gradually.

Most of the carbohydrates entering the body should belong to the group of complex carbohydrates. Simple carbohydrates are indispensable when you need to quickly restore strength, for example, after active physical or mental stress. In other cases, sharp fluctuations in blood glucose levels are harmful to the functioning of the heart, muscles, and contribute to the accumulation of fat reserves.

The brightest representatives of simple carbohydrates are cakes, pastries, white bread, croutons, pies, buns, potato chips. Among complex carbohydrates, it is impossible not to single out fresh herbs (parsley, lettuce, basil), all varieties of cabbage, citrus fruits, fiber, currants.

For the practical convenience of applying knowledge about simple and complex carbohydrates, scientists have introduced the concept of "glycemic index".

Glycemic index

The glycemic index (GI) is a special indicator that reflects the effect of a food eaten on changes in blood sugar levels. The GI of glucose is taken as 100, all other foods rich in carbohydrates are assigned their own glycemic index, which is compared with the GI of glucose and reflects the rate of breakdown and absorption of carbohydrates by the body.

The concept of "glycemic index" was introduced in the 80s. 20th century as a result of a unique scientific research. The purpose of this experiment was to create a list of foods that are ideal for diabetics, because it is especially important for them to control their blood glucose levels.

Today, almost all food products are rated in terms of the glycemic index, so it’s easy for ordinary people to build their carbohydrate diet. Foods with a high glycemic level (more than 70) are simple carbohydrates, with a low GI they are complex. The lower the GI, the slower the breakdown of carbohydrates, the better they perform their functions without health complications, and the more they should be included in your diet.

Foods containing slow carbohydrates

Product	Glycemic index
soy flour	15	21
Barley porridge	22	22
Cellulose	30	14
Durum wheat pasta	50	27
Barley porridge	50	20
Buckwheat	50	29
Pelmeni, dumplings with curd filling	60	37
Oatmeal	66	9
Rye-wheat bread	65	42
Millet porridge	69	26
Pancakes	69	34
Vegetables, greens
Parsley, basil	5	8
Leaf salad	10	2
Tomato	10	4
Raw onion	10	10
Broccoli, fresh cabbage	10	4
Pepper	10-15	5,5
Dill	15	4
Spinach	15	2
Leek	15	6,5
Asparagus	15	3
Radish	15	3
Brussels sprouts	15	6
cucumbers	20	2
Olives	15	9
Fruits, berries
Black currant	15	7
Lemon	20	3
apricots	20	9
Grapefruit	22	6,5
plums	22	10
Cherry	22	10
Sweet cherry	22	11
strawberries	25	6
cherry plum	25	6
Blackberry	25	4
apples, peaches	30	10
Sea ​​buckthorn	30	5
Red currants	30	7
Strawberry	32	6
Pears	34	9
oranges	35	8
tangerines	40	8
Grape	40	16
Gooseberry	40	9
Cranberry	45	4
Persimmon	55	13
Bananas	60	21
A pineapple	66	12
Dried fruits
Prunes	25	60
Dried apricots	30	55
figs	35	58
Raisin	65	66
Legumes
Lentils	25	20
Green pea	40	13
Seeds, nuts
Sunflower seeds	8
Almond	15	11
Walnuts	15	12
Cashew, hazelnut, peanut	15	15

Foods containing fast carbohydrates

Product	Glycemic index	The amount of carbohydrates per 100 g of product
Cereal products and flour products
crackers	74	72
Crackers, muesli	80	67
waffles	80	62
Bread made from premium flour	80	49
Cornflakes	85	80
Pasta of the highest grade	85	70
Buns	85-95	55-59
Cakes, cookies, loaf, bagels, croutons	90-100	57-70
Vegetables, greens
boiled corn	70	23
baked pumpkin	75	4
Potato chips	85	50
Mashed potatoes	90	14
Fried potatoes, french fries	95	22
Fruits, berries
Watermelon	72	9
Dried fruits
Dates	70	69

Simple and complex carbohydrates

To build an individual nutrition scheme with a competent balance of carbohydrates, the following should be considered:

• The higher physical activity person, the more energy, and, consequently, he needs the amount of carbohydrates coming from food. So, people leading an inactive lifestyle need 250-300 g of carbohydrates per day, for lovers of a mobile lifestyle - 400-500 g, athletes need to consume about 500-600 g of carbohydrates per day.
• It is important to balance the intake of simple and complex carbohydrates, it also depends on lifestyle. So, experts recommend that the average person consume complex carbohydrates in the amount of 65% of the average daily carbohydrate norm. With a sedentary image slow carbohydrates should be consumed at least 75-80% of daily allowance. With active physical exertion, it is not necessary to increase the consumption of simple carbohydrates - it is important to choose the right time to consume them.
• The ideal time to consume simple carbohydrates for quick help body - 3-4 hours after training and 2-3 hours before the start of stress bursts (competitions, important negotiations) or mental stress(training, exams).
• When planning your menu, pay attention to quantitative indicator glycemic index, parsley (GI = 5) and pineapple (GI = 66) are in the same table of slow carbohydrates, but it is obvious what you should be careful with.
• Do not abuse nuts and seeds - they have a low GI, but a lot of fat.

The ambiguity of the behavior of carbohydrates is a confirmation of the well-known saying "everything is good - in moderation." On the one hand, without carbohydrates, the body will not have energy for life, on the other hand, an excess of glucose leads to problems with blood pressure and obesity. Competent carbohydrate nutrition is a balance between consumed complex and simple carbohydrates. Make your menu correctly, this is the key to the health of the body!