Today a low-carb diet (the Atkins diet paleodiet, ketone) incredibly popular. But do not forget that the carbohydrates our body needs for normal functioning. The fact is that they are the main source of energy (four calories per gram). In addition, these organic substances contain large amounts of fiber necessary for a balanced diet. However, there are “empty” carbohydrates, which are often present in the diet, although we ourselves do not notice. They are, in fact, we only add extra calories with little nutrients, it leads to a sharp increase of sugar level in the blood. So what products should I avoid? SPLETNIK.RU together with the expert built the list of bad carbs.
Often, these are the crackers of grain and cereals without salt is seen by many as a healthy alternative to bread. They are made from steamed rice by the method of “popcorn” when fluid under high temperatures and pressure inside the grain explodes. Actually, this product to the healthy diet has nothing: calorie rice crackers is 310 kcal per 100 grams of product. Each cracker is 17 grams of carbs, which is not very small.
Nutritionist Elizabeth Ann Shaw advises to replace them with wholegrain toast — they have more fiber, complex carbohydrates, which will give you a feeling of fullness.
White rice is a pretty controversial product. The rice diet is considered one of the most popular methods of weight loss, on the other hand, this figure has almost no vitamins and nutrients (no fiber, no vitamins, because all the micro and macro are removed together with the shell), and 100 grams contains about 80 grams of carbs.
By itself, white rice is not far from semolina, which, in turn, are very close to white bread and sugar.
Instead of white rice nutritionists advise to choose quinoa. In the rump contains more protein and fiber and almost 10 grams less carbs.
Even healthy-cereals and muesli can contain tons of sugar, so always should carefully study the composition. According to Shaw, a serving of this cereal can have about 22 grams of carbohydrates.
Change the usual muesli for the oats whole grain, higher in fiber, phosphorus and potassium, which lower cholesterol and is good for the prevention of heart disease — says the expert.
According to the Show, only one slice of white bread contains about 31 grams of carbs. But the nutrients in there at all (that means you get nothing but carbs), instead of the vitamins and minerals are only starch and is quickly and easily digested calories (200 to 300 calories per 100 grams).
Also, this usual the product has a high glycemic index and causes increase of glucose in the blood, in response, produces a lot of insulin and lipolysis is stopped.
There’s always an alternative — it’s a whole grain bread or bread with added seeds. Unlike whole-wheat bread from wheat, and even flour in that for the production of flour milled grains are not screened, and this means that there are vitamins, amino acids and enzymes, says Shaw.
There is no denying that chips delicious. But in the salty snacks a lot of unnecessary carbs. About 15 potato chips Lay’s contain 15 grams of carbohydrates, says nutritionist Natalie Rizzo.
Instead, you can prepare your own healthier chips or try veggie chips, for example, from the cabbage, if you want something salty and crunchy.
Pasta bread flour (white pasta)
Do not deny, pasta is inexpensive and simple to prepare, but they have a lot of carbs, almost 43 grams per serving. Pasta made from soft wheat contain a lot of starch, which in the process of digestion is converted into glucose, says a nutritionist from Chicago, and the Ambassador A Sweat Life Maggie michalczyk.
While the pasta from durum wheat are complex carbs and have low glycemic index (only 50 units), so they can be used even on a diet.
The whole wheat pasta tastes the same, but the carbs in them are smaller: about 37 grams of carbohydrates. This type of pasta contains more fiber, which keeps you feeling of fullness.
Tortilla is a thin flat cake made of unleavened dough, which I love in Mexico. It is prepared from corn, wheat flour or mixtures thereof. Yes, yeast in the dough there, but these fried cakes sometimes gidrogenizirovannogo oil. In addition, the caloric value is 327 calories per 100 grams of the product plus 35 grams of carbohydrates.
Instead of tortilla, it is better to wrap the chicken pieces and low fat cheese in leaves green. This will not to gain weight and keep figure.
Forgive us fans of detox juices! But in a glass of fresh unsweetened Apple juice contains about 48 grams of carbohydrates. Plus it has a lot of fructose. This is especially true of juices such as banana, grape and pineapple. And what can we say about the bags…
Doctors warn that acidic juices (lemon, orange, Apple, currant, cranberry) do not drink in peptic ulcer disease, acute gastritis and pancreatitis. They have a lot of organic compounds, which increase gastric acidity, can cause heartburn and bouts of pain. Replace juice for water with lemon or lime. If it does not help to quench your thirst, then drink coconut water, it contains about nine grams of carbohydrates, says the expert.
Yogurt is a great product only if it has no sweet additives in the form of jam, fruit jelly or chocolate flakes. In addition, the composition of the product includes a thickening agent — gelatin, starch, pectin. One serving contains 45 grams of carbohydrates.
The solution is simple: buy natural yogurt and add yourself fruits and berries.
An average bar contains about 45 grams of carbohydrates, which can be great fuel for Hiking, but not the best choice for a daily snack.
What’s worse, in the bars a lot of unnecessary sugars, corn syrup or fructose. So, your task — to buy a candy bar with minimal sugar. It is desirable that it was never there.
The energy value depends on the type of processing cereals raw more useful and low-calorie, fried or baked more nutritious, but easily digested with no load on the gastrointestinal tract. The most useful of the bars are considered to be protein. They satisfy your hunger for three to four hours and, as a rule, low-calorie, says michalczyk.
Unusual coffee drinks
Coconut hotcam, frappuccino, flat white, macchiato, RAF, iced coffee — of course, it’s all incredibly delicious, but, alas, the calories and carbohydrates in them not less than in piece of cake.
Coffee with milk is not just nutritious, but also difficult to digest the drink as it is a combination of “coffee” Tonin and “milk” casein.
Most crackers are prepared from white flour with added yeast, sugar, eggs and oil. In 100 grams of product — a whopping 352 calories. In addition, they are like peanuts: once you start eating them, it is very difficult to stop
Good news: there is a healthier option snack, if you really crave something crunchy. For example, gluten-free crackers, green buckwheat, without sugar, without yeast. Such, for example, can be found not only in the “ABC of taste”, but in the bakery, Elena Perminova “Flax and buckwheat.” According to the Creator of the project, for baking, raw materials of own production — buckwheat and flax are grown on farms in the Tula region without the use of harmful fertilizers and preservatives.
With this product the same problem as with the granola bars (essentially the same thing: oatmeal baked in the oven with honey, dried fruits, berries and nuts), — it contains a lot of sugar.
In a little granola — more than 45 grams of carbohydrates and from 370 to 480 kcal. Therefore, a low calorie this product certainly can not be considered. Keep in mind that this is still the lounge, so you should not replace a full Breakfast seven days a week.
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