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The basis of nutrition of any athlete is carbohydrates and proteins. But for proper planning, you need not only to keep the ratio of BJU and caloric content, but also use the right sources for this. If the proteins are quite simple, then with carbohydrates is somewhat more complicated. What are slow carbohydrates, how to properly use them, do they have advantages over simple carbohydrates, and most importantly – are they really safe?
First you need to understand what slow carbohydrates are, and how they differ from fast ones. Slow carbohydrates are foods with complex food chains that are difficult enough to break down the body. The rate of product degradation can be measured conditionally with the help of the glycemic index .
Glycemic index – a parameter that determines how much sugar from the product per unit of time the body will split under medium conditions of digestion.
As previously written – sugar is the main source of energy for our body, but the body can process a limited amount of sugar per unit of time. When supersaturated, blood condenses, which causes an insulin reaction. When complex carbohydrates are used, the rate and intensity of the insulin response stabilizes. Thanks to this, most of the energy can be spent during the digestion, the rest of the energy is easily transformed into glycogen and not into the fatty layer. Therefore, using complex carbohydrates in the diet, it is quite difficult to gain excess fat. Read the article about paleo diet to losw weight.
The role of slow carbohydrates in nutrition
Products with slow carbohydrates have gained immense popularity in the diet of a wide variety of people. All this became possible due to the following factors:
- Complex carbohydrates reduce the risk of fat loss.
- Complex carbohydrates less load the liver, which reduces the stress factor and its counteraction.
- Slow carbohydrates last longer maintain a sense of satiety.
- Due to the characteristics of the product, it is difficult to consume a large number of slow carbohydrates in one sitting.
- It is easier to control the calorie intake.
- You can control the metabolic rate, changing the amount of meals, and the amount of food itself during the day.
In addition, it should not be forgotten that in most cases, foods with slow carbohydrates have a rich vitamin composition, which makes it possible to replenish the body’s need for various micronutrients. Thanks to these characteristics, today, based on slow carbohydrates, they make sports nutrition (in particular, geyners), and they are used as a basis for nutrition of bodybuilders, cross-athletes, weightlifters, lifters and even girls seeking to lose weight.
The ability to remain full, with a tight control of caloric content – is what allows you to control your weight and easily determine the vector and delta weight.
Products with slow carbohydrates
Considering the table, it is necessary to understand that it refers to slow carbohydrates:
- Products made from coarse wheat.
- Fruits with high fiber content.
|Products |||Glycemic index|
|Soy flour, non-fat||23|
|Pearl barley on the water||22|
|Macaroni from a coarse flour||46|
Remembering that the glycemic index determines only the speed of digestion, it must be remembered that when processing the product, its nutritional value changes. With any change in the structure of the original product, its glycemic index increases. The easiest way to do this is to look at a simple example.
- There is raw wheat – it is the slowest carbohydrate from the presented.
- If you weld this cereal grains, its glycemic index will grow by 5-7%, in view of the decay of some chains under the influence of temperature. But this product will still be considered a “slow carbohydrate”.
- If you grind the wheat, you can get a meal of coarse grinding. Due to the large amount of fiber, it can still be considered a slow carbohydrate, however its glycemic index will be at least twice that of pure wheat.
- If you make baking from this flour – then its glycemic index will increase many times, and it can already be hardly called a “slow carbohydrate”.
- If you sift the resulting flour, having rid it of fiber, then its glycemic index will be higher than that of baked bread made from coarse flour.
- Accordingly, baking from sifted flour will have a large glycemic index.
Well, most importantly, if you chew food for a long time, then under the influence of acid in saliva and a mechanical factor, sooner or later any carbohydrate will turn into maltodextrin – the fastest carbohydrate . Therefore, slower carbohydrates can not be used as a rule “chew longer” because in aggregate the glycemic index grows from this, and even the porridge of the slowest carbohydrates will be able to harm your food plan.
Are they safe?
Even knowing which foods contain slow carbohydrates, you can cause irreparable damage to your body. All this is connected with sugar and glycemic load. Despite the fact that slow carbohydrates provide a more stable and slow insulin response, with hyper consumption, the body will sooner or later cease to cope with the thickening of the blood, which will make use of more insulin, and, consequently, turn sugar not into glycogen, but into fatty deposition.
Therefore it is important to keep caloric content. In fact, not the rate of digestion of carbohydrates determines the rate of growth / disposal of the fatty layer, namely the calorie content of the dishes. Simply with slow carbohydrates it is easier to avoid suddenly feeling hungry, but if you do not eat large amounts of rice / buckwheat / pasta, sooner or later you will exceed the need for energy that the body decides to stock up on a rainy day at the fat depot.
So remember that everything good is good in moderation. And, if you use kilograms of rice porridge, you can grow much stronger than using several cakes a month.
Despite the benefits of slow carbohydrates, remember that this is just an element of nutrition that does not make you supermassive / slim. In order to achieve the set goals, it is necessary to take into account a number of factors:
- Number of meals.
- The arrival / consumption of energy during the day.
Well, and do not forget about the training, which is the determining factor in achieving any goal. And most importantly, if you decide to follow a certain diet, always add a little complex carbohydrates to it, because it is not necessary. in their absence the body will begin not only to burn triglycerides but also to get rid of unnecessary energy users – including. muscle tissue.