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Carbohydrates are an essential source of fiber and energy or a food that damagely increases the level of sugar in our blood?
These biomolecules consisting of carbon atoms, hydrogen and oxygen are one of three major nutrient groups that we find in foods, as well as fats and proteins.
Carbohydrates also have three subtypes: starch, sugar and fiber. In the West, we eat a lot of potatoes, wheat and corn carbohydrates, as well as large amounts of refined carbohydrates, such as pasta, white bread and biscuits.
But what is the purpose of this consumption?
To answer this question, the BBC invited a group of diet experts to debate the benefits of a low-carb diet compared to several diets.
FAVOR ARGUMENTS
"One-third of what we eat should come from starchy carbohydrates," says nutrition science professor Louis Levy. Indeed, despite their bad reputation, carbohydrates play a vital 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
. This translates into the energy we need to keep our body and brain active to do everything from breathing to exercise. and proteins also generate energy, but during cardiovascular training, the body burns sugars faster.
A low carbohydrate diet can leave you with little energy and make you more tired when you do exercise.
] 2. Carbohydrates are a major source of fiber
There is evidence that fiber can help reduce the risk of cardiovascular disease, type 2 diabetes, and cancer. 39; intestine.
Much of the fiber that we absorb comes from carbohydrates. "If we encourage people to stop consuming 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 types of fiber," and all play an important role in our health.
A study shows that people who consume cereal fiber are less likely to develop colorectal cancer. By completely cutting the beans, we are depriving ourselves of a "single fiber type", says Rossi.
3. Carbohydrates Can Cure Constipation
Fiber derived from plant-based foods is a material that the body can not digest and are indispensable to the movement of food in our intestines.
. 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.
Carbohydrate also means reducing these essential nutrients.
5. Reducing carbohydrate consumption can lead to a higher-fat diet
Carbohydrates such as pasta and potatoes add volume to the dishes and give us the feeling to be satiated after eating.
ARGUMENTS AGAINST
Some people, including doctors and patients, opt for it by significantly reducing the amount of carbohydrates they consume. In some cases, they do it to control obesity or diabetes, but others just because they think they feel better.
1. Carbohydrates cause peaks and low blood glucose levels
The consumption of refined carbohydrates causes considerable variation in blood glucose levels.
A low carbohydrate diet improves the stability of blood sugar levels
Many of us will feel this if we eat pasta at lunch. This variation can have more serious consequences than simply dozing off. The increase in glucose levels makes your body react by increasing insulin production.
Dr. Aseem Malhotra, one of the UK's most influential cardiologists, explained how refined carbohydrate consumption is "clearly linked" to obesity and type 2 diabetes [19659002] A debate viewer, Margery, agrees with this point of view. She treated her diabetes by reducing carbohydrates. "I was able to reverse my situation with the help of a low carb diet."
These carbohydrates include refined sugars and grains, which contain no fiber or nutrients
2. Proteins and fats rebadure us longer
Carbohydrates make your body holds water. The more you eat dough and rice, the more you can feel swollen. Carbohydrates can make you happy in the short term, but that feeling will disappear soon.
In contrast, low glycemic foods, such as protein and fat, help to increase or decrease blood sugar slowly, which can prolong the feeling of satiety longer.
3. Carbohydrates do not all 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. When refined, sound and wheat fiber are eliminated
More fiber can be found in fruits, vegetables, and vegetables than in pasta or 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, a balance must be found.
Fiona Godlee of the British Medical Journal notes that a study by the UK National Institute of Health published in early 2018 showed that both diets containing too much or too much carbohydrate are harmful.
And it's clear that the idea that a single model works for everyone "is simply not appropriate," he says. "For some people, it's better to eat little (carbohydrates), but for others, it's good to eat more."
The important thing is to know what is good 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,
Oh, and it's worth avoiding also simple carbs like cake and the bread, which often contain a lot of fat and sugar. 19659049]
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