Are carbs crucial or unnecessary? | Science and health

These biomolecules composed of carbon, hydrogen and oxygen atoms are one of the three main nutrient groups present in foods, along with fats and fats. the proteins.

Carbohydrates also have three subtypes: starch, sugar and fiber. In the West, we eat a lot of carbohydrates based on potatoes, wheat and corn, as well as large amounts of refined carbohydrates, such as pasta, white bread and cookies.

But what is this consumption for?

To answer this question, the BBC invited a group of diet experts to discuss the benefits of a low carb diet compared to another.

"One-third of what we eat must come from starchy carbohydrates," says nutrition science professor Louis Levy. Indeed, despite their bad reputation, carbohydrates play a key role in the functioning of our body.

1. Carbohydrates give us energy and help us to exercise

Carbohydrates are our main fuel. The body turns the starch into sugars and absorbs them into the blood, creating glucose.

It becomes the energy we need to keep our body and brain in activity to do everything from breathing to exercises.

Fats and proteins also generate energy, but during a cardiovascular workout, the body burns sugars faster. The consumption of carbohydrates processed more quickly by the body is therefore recommended.

A low carbohydrate diet may allow you to run out of energy and feel more tired when you exercise.

2. Carbohydrates are an important source of fiber

Fiber has been shown to help reduce the risk of cardiovascular disease, type 2 diabetes, and intestinal cancer.

Much of the fiber we get comes from starchy carbohydrates. Therefore, by reducing the intake of carbohydrates, we risk to ingest few fibers.

"If we encourage people to stop eating carbohydrates, it's hard for them to consume enough fiber," warns Anthony Warner, also known as "The Angry Chef."

We can also get fiber from fruits and vegetables, but, as Megan Rossi of Kings College London says, "there are a hundred different types of fiber," all of which play an important role in our health.

A study shows that people who consume cereal fiber are less likely to develop colorectal cancer. By cutting the grains completely, we are depriving ourselves of a "single fiber type," says Rossi.

3. Carbohydrates Can Cure Constipation

Fiber from plant foods is a material that the body can not digest and is essential for the proper functioning of food in our intestines.

4. Carbohydrates are a source of nutrients

Healthy sources of carbohydrates (vegetables, fruits and vegetables) are also an important source of vitamins and minerals such as calcium, zinc, iron and vitamin B.

Eliminating carbohydrates also means reducing these essential nutrients.

5. Reducing carbohydrate consumption can lead to a diet high in fat

Carbohydrates such as pasta and potatoes add volume to the dishes and satiate us after eating.

Reducing the amount of carbohydrate and replacing it with more fat protein such as red meat and cheese requires us to ingest more saturated fats, which can increase the amount of cholesterol in our blood.

Some people, including doctors and patients, choose to dramatically reduce the amount of carbohydrates they consume. In some cases, they do it to control obesity or diabetes, but others simply because they think they feel better as well.

1. Carbohydrates cause peaks and drops in blood glucose

The consumption of refined carbohydrates causes a considerable variation in blood glucose levels. When they are broken quickly, carbohydrates cause an increase in blood sugar followed by a fall.

A diet low in carbohydrates improves the stability of the blood sugar level.

Many of us will feel this rise and this downturn if we eat pasta at lunch. This variation can have more serious consequences than simply dozing off. An increase in glucose causes a reaction of your body by increasing the production of insulin.

Dr. Aseem Malhotra, one of the leading cardiologists in the UK, explained how refined carbohydrate consumption is "clearly linked" to obesity and type 2 diabetes.

One of the participants in the debate, Margery, agreed with this opinion. point of view. She treated her diabetes by reducing carbohydrates. "I've been able to reverse my situation with a low carb diet and now I'm not taking any medicine."

These carbohydrates include refined sugars and grains, which lack fiber and nutrients.

2. Protein and fat help us stay satisfied longer

Carbohydrates help your body retain water. The more you eat dough and rice, the more you can feel swollen. Carbohydrates can satisfy you in the short term, but this feeling will disappear soon.

In contrast, low glycemic foods, such as protein and fat, help increase or decrease blood sugar slowly, which can prolong satiety.

3. Not all carbohydrates contain fiber

We have already said that carbohydrates are good sources of fiber. But it should be noted that the carbohydrates we eat contain little fiber. Once refined, the bran and wheat fibers are eliminated.

More fiber is found in fruits, vegetables, and vegetables than in pasta and cakes.

After all, are carbs our friends or our enemies?

There are good arguments for and against carbohydrate consumption, so what's the answer? In fact, you have to find a balance.

Fiona Godlee of the British Medical Journal notes that a study of the UK National Institute of Health published in early 2018 showed that a low carbohydrate diet and low carbohydrates is harmful.

And it is clear that the idea that a single model works for all "is simply not appropriate". said. "For some people, it is better to eat little [carboidrato] but for others, it is good to eat more.

The key is knowing what's right for you. The most important thing is to eat the right kind of carbohydrates, experts agree. We should opt for a wide range of high fiber carbohydrates, such as whole wheat, oats and quinoa, they say.