We will tell you about all types of carbohydrates, as well as warn against the most dangerous ones.

Carbohydrates are important for our body. They give the main energy to a person, the desire to work, play sports. But are they all that useful?
Carbohydrates are divided into simple and complex. Today we will talk about simple ones, otherwise they are called “fast”. Let’s also make fast carbohydrate foods table.

So, fast carbohydrates include:

• Fructose – found in fruits and sweeter than sucrose and glucose.
• Sucrose – Found in sugar beets and sugar cane.
• Glucose – prevails in fruits, berries, honey, boiled potatoes, grapes.

Glycemic index

The glycemic index (GI) of a food indicates changes in blood sugar levels. The higher the GI, the faster the glucose level rises and the body stores this excess in fat. To prevent this from happening, you need to try to avoid sharp surges in sugar.

High GI foods (70 to 100):

• Saturation quickly
• Easy to digest
• Hunger comes fast

Medium (40 to 70) and low GI (10 to 40) foods:

• Take a long time to digest
• Give a feeling of satiety
• Are not stored in fat reserves

Fast carbohydrate foods do not take a lot of time and energy to break down, leading to skyrocketing blood sugar, hunger, and weight gain.

A sharp jump in blood sugar provokes weakness, which we mistake for hunger, which in turn provokes to eat something harmful.

While at the stage of losing weight, it is important to correctly compose the menu for the day and exclude foods with fast carbohydrates from your diet.

However, if you are unable to remove simple carbohydrates, try to eat these foods in the morning, for example, for breakfast. At this time of day, the body will be able to absorb them much better than in the evening. Do not forget to also look at the table.

List of fast carbohydrates

• Sugar
• Milk chocolate
• Pastries (bread, sweet pastries, pizza, dumplings, etc.)
• Carbonated drinks, juices
• Soft Wheat Pasta
• Preserves, jams
• White rice
• Ice cream
• Sweet fruits (banana, grapes)
• Fast food, chips, croutons

All the “bad” carbohydrates from this list put a heavy load on the pancreas, contribute to the development of diabetes and interfere with weight loss.

Fast Carbs Food Table + GI

Fast carbohydrates food table

Fast carbohydrates	Glycemic index
Grapefruit	20
An Apple	thirty
Coconut flour	35
Whole grain crisps	45
Persimmon	50
Bananas	65
Boiled potatoes	65
Canned corn	65
Melon	65
Ice cream	70
White sugar	70
Milk chocolate	70
Soft Wheat Pasta	70
Muesli	80
Mashed potatoes	80
Cornflakes	85
White bread	85
Wheat flour	90
Rice noodles	95
French fries	95
Cakes, pastries	one hundred
Dates	146