In fact, fast carbs are a household term. There are simple carbohydrates (that is, carbohydrates with a simple structure of their molecules) – as well as complex carbohydrates (molecules with a complex structure), which have a fast absorption rate during digestion.
For example, the starch in potatoes is quite a complex carbohydrate. However, in the form of mashed potatoes, the absorption rate of such starch is quite high. Plus, many refined (processed) carbohydrates are actually simple.
Fast Carbohydrates – What are they?
Fast carbohydrates are easily digestible carbohydrates with a high glycemic index. Most often, they have a simple structure and consist of one or two molecules – for example, fructose, glucose, and lactose. They are highly soluble in water and have a sweet taste.
Note that fast carbohydrates also include products with a complex molecular structure, but with a high absorption rate. The list of such foods includes white rice and flour – the calories contained in them are absorbed by the body as easily as calories from simple carbs.
In practice, the main example of fast carbohydrates is sugar (an equivalent mixture of glucose and fructose) – any food in which it acts as the main ingredient has a high glycemic index and is absorbed as quickly and easily as possible.
Where can you find it?
Examples of simple carbs are sugar (ranging from refined sugar and coconut sugar to jam, honey, and sweet fruits) and most white flour foods (bread, pasta, and sweet pastries). Any sweets are 70-80% fast carbohydrates.
Unlike complex carbs and fiber, fast carbs only take a few minutes to be converted into blood sugar, give you an energy boost, and trigger insulin levels.
Simple Carbohydrates – Food Examples
Usually, foods contain both simple and complex carbs – and the role, in the end, is played not by the chemical structure of the molecules that make up the composition, but by the ease of absorption of such carbohydrates by the body (that is, the glycemic index):
List of simple carbohydrates:
- Glucose
- Fructose
- Sucrose
- Lactose
- Maltose
List of foods with fast carbohydrates:
- Table sugar
- Jams, preserves, and honey
- Sugary sodas and juices
- Pastries and sweets
- Sweet fruits
- Starchy vegetables
The content of carbohydrates in products
The list of foods with fast carbs includes some starchy vegetables (potatoes, corn, pumpkin). Despite the fact that they contain starch (a complex carbohydrate), their calories are easily absorbed by the body.
Note that fruit juices are also a source of fast carbs. In a glass of any juice (even freshly squeezed), there is almost as much sugar as in a regular cola.
The role is played by the fact that in the manufacture of juice, fiber is almost completely removed from the composition.
Why are fast carbohydrates dangerous?
Assimilated in just a few minutes, fast carbohydrates dramatically increase blood sugar levels. In order to properly utilize this sugar, the body synthesizes the hormone insulin, which helps to use calories either for current needs or sends them to fat depots.
The spike in blood sugar levels and its subsequent decline provokes a feeling of weakness and fatigue, perceived by many as hunger – this feeling provokes eating something sweet to increase blood sugar levels. That is why foods with fast carbs lead to weight gain.
Fast carbohydrates before training
Fast carbs may be useful for athletes. Consuming 20-30 g of fast carbs before training (about half an hour prior) increases overall performance, aiding more efficient training.
In fact, in this case, fast carbohydrates become fuel for the muscles. The work of gainers is based on this principle – sports nutrition containing maltodextrin. In addition, foods with simple carbs are useful during the carbohydrate window.
In addition, fast carbs can be consumed in the presence of diabetes and in case of hypoglycemia (a sharp drop in blood sugar levels) – 100-120 ml of fruit juice is enough. Remember also that it is important to be able to recognize the signs of hypoglycemia.
Examples of foods with fast carbohydrates are sugar and honey, as well as ice cream, pastries, sweet fruits and vegetables, and various drinks. Also, starch, which is technically a complex carbohydrate, in practice behaves like a simple carbohydrate with a high absorption rate.