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Carbohydrates are one of the main nutrients that the body needs, as well as proteins and fats.
When foods containing carbohydrates are consumed, they become glucose (sugar) in the blood, which nourishes the cells of the body.
Doctors generally advise caution when consuming high carbohydrate foods, as they increase blood sugar and lead to weight gain, but there are also many misconceptions about them.
Carbohydrates are not present in bread and pasta only
A common mistake is that carbohydrates are found only in rice and pasta, but they are also present in other foods such as vegetables, fruits, yoghurt and milk.
Carbohydrates are found in vegetables in different amounts: in less leafy vegetables and in starchy vegetables such as potatoes, carrots and corn.
They are also found in whole grains and in all types of fruit, whether fresh or frozen or in the form of juice.
Carbohydrates increase weight?
The carbohydrates themselves do not increase the weight, it depends on the quantity and the type.
In general, carbohydrates containing fiber are the best in terms of health. They are found in vegetables, fruits, and whole grain foods (which retain the seeds and bran), such as whole wheat bread, oats, bulgur, and brown rice.
Foods that increase weight in general are those made from refined grains (crushing refined grains to eliminate seeds and bran), which form many types of breads, cookies, pastries, chips and nuts.
Although fruits contain fiber, minerals and vitamins, but they contain large amounts of sugar, so they can also increase weight.
It is advisable at the Cleveland Clinic to eat only one fruit per day, the size of the palm, such as apples, pears and oranges, and not to add sugar to the juice.
The ideal meal should contain 40 to 45% of total calories in carbohydrates, healthy fats, 30 to 35% and non-fat proteins, 30%.
Do we avoid carbohydrates?
Although some foods contain a large amount of carbohydrates, they should not be avoided because they are useful for the body, such as potatoes rich in fiber, potbadium and vitamin "C" and legumes, fruits like apples, nuts and seeds.
Foods containing fiber also help lower cholesterol and maintain a healthy weight.
It is known that there are two types of carbohydrates: simple, complex and the first is usually found in sweetened beverages and processed foods. It does not make the person feel full and does not increase the amount of sugar in the blood.
The complex carbohydrates recommended by doctors are found in foods that also contain sugar, proteins (such as milk and yogurt) and other fibers (such as potatoes and legumes).
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