Carbohydrates include carbon and water, which are an integral part of the body’s cells. Carbohydrates are the main suppliers of energy to the human body, however, it often happens that they not only benefit the body, but also harm it. Half of the energy that a person receives during the day through food is somehow related to carbohydrates, so their importance for a person is difficult to overestimate. It is worth remembering, however, that carbohydrates are both simple, healthy, and complex, excessive consumption of which can lead to metabolic disorders and excess weight, as a consequence. Products with a low carbohydrate content will help to cope with extra pounds, for this reason they are part of many diets.
Types of carbohydrates and their amount required by the body
Carbohydrates are of great importance in human life, and all of them are useful, in reasonable quantities, and carbohydrates are divided into simple and complex. Simple carbohydrates include monosaccharides and disaccharides, among which glucose, sucrose, fructose and lactose deserve special attention. While glucose is quickly absorbed by the body, which can lead to an increase in the amount of sugar in the blood, fructose dissolves longer, it does not interact with insulin, penetrating into the cells of the body without its participation. Fructose begins to be converted into glucose in the liver, but this process is no longer so intense, so foods rich in fructose are consumed without fear by patients with diabetes mellitus.
As for sucrose, unlike fructose, which is the safest energy supplier, it is immediately absorbed into the blood and can, if consumed excessively, harm the body by raising blood sugar levels. Lactose also has a certain benefit for the body, which is converted into galactose and glucose in the human liver. Lactose is found mainly in milk and fermented milk products. Milk and kefir are especially rich in it, a small amount of lactose is found in yogurt and low-fat sour cream.
Complex carbohydrates that are beneficial to the body due to their long digestibility include glycogen, starch and cellulose. Starch deserves special attention, through which up to 80% of complex carbohydrates enter the body. Some cereals, pasta and legumes are especially rich in complex carbohydrates, and among the starchy foods there are those that contain a low carbohydrate content. Among them, it is worth highlighting soy and flour. Animal products, especially in the liver, contain a complex carbohydrate – glycogen, consisting of many glucose molecules.
Depending on the gender, age and vital activity of a person, he needs to consume different amounts of carbohydrates daily, not forgetting that their excess can cause excess weight. So, for a man who does not exercise and does not engage in physical labor, 400 grams of carbohydrates per day is enough, and if you are engaged in mental labor, an extra amount of glucose will not hurt. For women who lead a normal lifestyle, 300-350 grams of carbohydrates are enough per day. It is worth noting that if you want to lose weight, while not leading an active lifestyle, you can safely reduce the amount of carbohydrate consumed by consuming foods with a low carbohydrate content. This will not only help to get rid of extra pounds, but can also cause an improvement in overall well-being.
On the other hand, if you eat exclusively foods that do not contain carbohydrates, you may feel the opposite effect. If you feel weak, there are unexpected pains and nausea, appetite has disappeared, it means that your body lacks carbohydrates, which are responsible for the supply of vital energy to the body.
List of products containing a small amount of carbohydrates
If you do not want health problems, and you think that an extra amount of carbohydrates can harm, you should pay attention to foods containing a small amount of carbohydrates. It should be noted that such products can be considered those that contain less than 5 percent carbohydrates. Nutritionists do not advise eating foods rich in starch and sugar, which dissolve quickly, increasing sugar levels. At the same time, you can safely include zero-carbohydrate foods in your diet, without forgetting that the body draws strength through them.
We offer a list of products with a low carbohydrate content:
- A small amount of carbohydrates is found in many dairy and fermented milk products. Especially a small amount of them in milk, low-fat sour cream and cottage cheese, kefir and yogurt. As it turned out, there are no carbohydrates in a creamy place, if we are not talking about natural oil.
- The low content of products is also in some vegetables that do not contain starch in their composition. Among them are cucumbers, tomatoes, some green leafy vegetables, green onions, radishes and lettuce. A relatively small amount of carbohydrates is also found in carrots and pumpkins.
- Carbohydrates in eggs are practically not noticed.
- Among the meat products, despite the generally accepted opinion, it is possible to distinguish a low-carbohydrate chicken drumstick (without skin), turkey minced meat, lean pork tenderloin, beef steak and moose meat.
- A small amount of carbohydrates is also found in lean fish, as well as in canned pink salmon, where there are also no toxic substances.
- A small amount of carbohydrates is found in mushrooms, but this applies only to fresh mushrooms, including champignons and oyster mushrooms.
- Among the fruits that do not contain a large amount of carbohydrates, sour citrus fruits (lemon and lime), unsweetened fruits such as avocado, strawberry, red grapefruit and apricot should be highlighted.
Given the fact that most foods with a low carbohydrate content contain more fiber, they are extremely useful for the body, but you should not limit yourself by consuming only such products. Nutrition should be balanced, and the amount of fats and carbohydrates consumed should be the same, otherwise the body, instead of the expected benefits, will receive tangible harm.