Nutrition and DietSimple carbohydrate rich foods

Simple carbohydrate rich foods

Foods rich in simple carbohydrates are those foods that mainly provide fast-absorbing carbohydrates. This means that they are quickly absorbed and digested by our body.

Which in turn supposes an increase in blood glucose levels, which when it is not consumed in the form of glycogen in our liver, is finally transformed into fat.

Approximately 55 to 60% of the calories we consume each day should come from foods rich in carbohydrates. There are two very different types of carbohydrates that, depending on their glycemic index, will tend to be more or less healthy for our body.

For example, fast-absorbing carbohydrates (also known as simple carbohydrates) are those that are quickly absorbed in our body, so that, for the most part, they tend to quickly raise blood glucose levels.

Taking into account that blood glucose values ​​must remain within certain limits, and that with the consumption of foods rich in simple carbohydrates they cause an abrupt increase in insulin (which is secreted by the pancreas to transport sugar from the blood to the cells when we exceed these limits), it is normal that many nutritionists agree that it is much healthier to eat foods rich in slow-absorbing carbohydrates.

What are simple or fast-absorbing carbohydrates?

They are carbohydrates formed mainly by glucose, fructose or dextrose, which cause an increase in insulin, which in turn means that our cells receive more glucose than necessary, causing an excess of energy that, finally, ends up being stored in the liver in the form of glycogen.

However, when our glycogen reserve is complete, that excess ends up being transformed into fat.

Since these foods are digested quickly, shortly after they are consumed they cause the need to ingest simple sugars again, which can lead to an addiction that ultimately leads to weight gain.

Fast-absorbing carbohydrate-rich foods

  • Sugar.
  • Honey.
  • Fruit juice.
  • Refined flours and derivatives (sweets, white bread).
  • Some fruits.

It is advisable to bear in mind that the more refined a food is, the higher its glycemic index, and therefore it’s content in simple carbohydrates.

Therefore, the most advisable thing is to increase the consumption of foods rich in complex carbohydrates, which are digested little by little, keep our blood glucose levels stable, and provide satiety.

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