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Carbohydrates are an essential source of fiber and energy, or a food that damagely increases blood sugar levels?
These biomolecules consisting of carbon, hydrogen and oxygen atoms constitute one of the three main nutrient groups that are found in foods, as well as in fats and proteins.
Carbohydrates also have three subtypes: starch, sugar and fiber. In the West, we eat a lot of potatoes, wheat and corn based carbohydrates, as well as large amounts of refined carbohydrates, such as pasta, white bread and biscuits. .
But what is it for us?
To answer this question, the BBC invited a group of diet experts to examine the benefits of a low-carb diet versus multiple diets.
FAVOR ARGUMENTS
"One-third of what we eat should come from starchy carbohydrates," says nutrition science professor Louis Levy – 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. body converts starch into sugars and absorbs them into the blood, thus creating glucose
.This becomes the energy we need for our body and brain to remain active in order to do everything from exercise breathing.
Fats and proteins also generate energy, but during cardiovascular training, the body burns the sugars more quickly.
A low carbohydrate diet can leave you with little energy and make you more tired when you are exercising.
] 2. Carbohydrates are an important 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 foods is a material that the body can not digest and is essential for the proper functioning of food in our intestines
. 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. 104946930gettyimages1049419802-ab4e69df92edc4a56c7e61d24385358e.jpg ” clbad=”img img-responsive image-large”/>
Elimination of carbohydrates also means the reduction of these essential nutrients.
5. Reducing carbohydrate consumption can lead to a higher fat diet
Carbohydrates such as pasta and potatoes add volume to dishes and we are satisfied after eating.
carbohydrates and their replacement with fatter proteins such as red meat and cheese, cause us to ingest more saturated fats, which can increase the amount of cholesterol in our blood
THE ARGUMENTS AGAINST
Some people, including doctors and patients, choose to dramatically reduce the amount of carbohydrates they consume. In some cases, they do so to control obesity or diabetes, but others only because they think they feel better.
1. Carbohydrates result in peaks and low blood glucose
The consumption of refined carbohydrates causes considerable variation in blood sugar levels. When they are broken quickly, carbohydrates cause an increase in blood sugar followed by a fall.
A low carbohydrate diet improves the stability of blood sugar levels.
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
A debate bystander, Margery She agrees with this view that she has treated her diabetes by cutting back on carbohydrates. "I managed to reverse my situation with the help of a doctor. low carbohydrate diet. "
These carbohydrates include sugars and refined grains, which do not no fiber or nutrients
2. Protein and fat provide you longer satisfaction
Carbohydrates help your body retain 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 fullness.
3. All Carbohydrates Have No Fibers
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 they are refined, the sound and the wheat fibers are eliminated.
More fiber is 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 is clear that the idea that a single model works for all "is simply not appropriate". said. "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. 19659002] Have you ever watched our new videos on YouTube ? Subscribe to our channel!
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