Learn how to reduce sugars and carbohydrates in foods

Over the next four years, the food, soft drinks and non-alcoholic beverages industries are expected to reduce by more than 140,000 tonnes the amount of added sugar in different product categories. Only biscuits should benefit from a 62.4% reduction. That's what sets a closed deal between businesses and the federal government this week. The first step towards a healthier diet can however come from an individual attitude. According to experts, the increasing consumption of sugar can cause diseases such as diabetes and obesity. So, understand the importance of changing dietary habits and knowing how to do it.

– Refined sugar should be avoided because it is badociated not only with weight gain, but also with all. chronic diseases. Sucrose is also extremely inflammatory and we know that it is in inflammatory environments that diseases occur, whether neurological or cancerous. "

Thalita Fialho, professor of nutrition at Arthur Sá Earp Neto College / Phase, says that even the least refined sugars, such as demerara and brown, should not be used in everyday foods.

– Regardless of the type of sugar, it is sugar, being less refined or not, this can lead to hyperglycemia (elevation of glucose) and excessive effects, such as that a decrease in life expectancy – he thinks.

For dietician Luiza Marina, the ideal would be that the usual to avoid

– The problem is that since childhood, people have got used to swallowing everything and that they are surprised by the true taste of food without adding anything, like pure coffee, think

] According to Ana Carolina Feldenheimer, professor of nutrition at the State University of Rio de Janeiro (UERJ), to eat less sugar, the general rule is to reduce the consumption of processed foods, such as soft drinks and natural foods. Another strategy is to badyze the nutrition table.

– It is very important to look at the labels. Some yogurts contain more sugar than soda. If sugar is the first ingredient in the nutritional chart, it is the ingredient that you have the most in the food.

For those who want to do a nutritional rehabilitation, nutritionist and biochemistry professor at Unisuam, Ana Cláudia Mariano explains that she did not have to start with a radical change [19659006] – The ideal is d & # 39; Ingest as little sugar as possible, reducing it gradually, with weekly goals, until the palate gets used to it. For those who can not, there are certain types of sweeteners, such as xylitol.

Carbohydrates
Nutritionists argue that in general, carbohydrates should not be avoided, but should be consumed in moderation as they represent an important nutrient. The warning concerns its quality. Indeed, there are simple carbohydrates – such as French bread, biscuits, refined sugar, white flour and white rice – and complexes, represented mainly by whole foods.

– Simple carbohydrates are rapidly absorbed by the body, generating a spike in blood glucose (sugar) in the blood. This causes the release of insulin hormone in large amounts to remove excess sugar from the bloodstream.

How to have a daily menu with the right choice of sugars and carbohydrates?
Complex carbohydrates are the most recommended, but not always side to moderation. Because these are foods rich in fiber, vitamins and minerals, they are digested more slowly and do not require a high insulin release.

– What would be the best choices of carbohydrates? Tuber: sweet potatoes, cbadava, sweet potatoes and barley; fruits, an excellent source of antioxidants; as well as brown rice and other cereals such as chickpeas and beans.

On carbohydrate consumption at night, experts advise to avoid, but say that what has the most impact on health and aesthetics, that is the amount total consumed during the day.