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Starches: harmful or useful?
It is difficult to avoid consuming carbohydrates such as sugar, starch, fruit fiber, dairy products, wheat and vegetables.
But in recent years, starches have become infamous and are rarely added to a diet to lose weight.
Still, nothing stays the same: you always need starches in your healthy eating system because they are one of the most important staple foods.
But we became very confused after years of conflicting advice about carbohydrates and what we were doing in our bodies.
Here are 10 things each of us should know about carbohydrates:
1. All carbohydrates are not bad
Starches are one of the ways our body derives its energy from food. There are three types of starches: starch, sugar and fiber.
The potato, flour, rice and pasta contain a lot of starch.
Sugar is found in soft drinks, desserts and most processed and refined foods (repeated in factories).
Starch and sugar are converted into glucose in the blood, used as energy or stored as fat in the body.
But there is another type of starch: dietary fiber.
Fruits and vegetables contain fiber. Fiber is a kind of starch that produces energy very slowly and, therefore, is very beneficial to our environment and does not contribute to our weight gain.
2 – How much starch do I need? Try the biscuit chips
There is a quick, inexpensive and easy test to see how many starchy foods you should be eating.
Bake a piece of biscuit until you feel that it changes taste – and it will usually become sweeter after a while, but you will also feel another taste.
If the taste changes in less than 30 seconds, it means that your body handles carbohydrates well. If the duration is less than 15 seconds, this indicates that your condition is very good.
But if you do not change the taste of the chip after 30 seconds, you have to follow a diet with some carbohydrates because your body does not treat it well. This can increase your weight and lead to health problems.
This test was designed by Dr. Sharon Mallam, a specialist in genetics, after studying enzymes and their transformation into starches into molecules.
In our saliva, there is an enzyme called amylase, which breaks down large starch molecules into smaller molecules of sugar or glucose. That's why we feel the taste of sweetness in cookie chips.
And the abundance of the enzyme "Amelis" means that your body breaks the chip faster. "The more your body produces the enzyme, the more you see," says Mualem.
3 – bad carbs can become good – if food is frozen and smoked in the microwave
Scientists have discovered that cooking and cooling food turns "bad" carbohydrates, or refined carbohydrates, into good carbohydrates.
Bad carbs melt easily and do not continue in their condition or in the body after reaching the small intestine as they turn into sugar and are absorbed by the body. If we consume large amounts, we may increase our weight.
But good starches have resistant starch molecules, so it is difficult to melt them. These carbohydrates stay in the body until they reach the large intestine, which the intestinal bacteria of our body love.
That's because resistant starch feeds these bacteria, does not nourish us, and what our body only receives in this case accounts for about half of the calories from foods derived from the refined carbohydrates we ate.
This type of food is better cooked, such as pasta, rice and potatoes. Heating food in the microwave increases the starch resistant content (but make sure the food is hot, especially rice) .
4 – There is nothing wrong with eating bread
But it would be better for you to go from the huge white bread to "rai" bread, a traditionally cooked barley.
Large-scale white bread is filled with easy-to-digest starch, which only reaches the small intestine before turning into blood glucose, as we mentioned earlier.
Rye or barley uses all the components of the grain, including resistant starch, and reaches the large intestine without degrading, intestinal bacteria in the meantime.
Make sure, however, that the content of the bread you eat is sugar-based because some companies that produce this type of bread add sugar to compensate for the taste of bitterness that is found in the bread at home. complete ingredients.
5 – The best way to eat bread is to roast it immediately after you take it out of the freezer
Why
Because cooling and freezing of bread and food also turn starch into a resistant starch, your body only gets a few calories.
It's an old trick to feed intestinal bacteria, not your body, with this type of starch.
6 – reduces the risk of bowel cancer by 30%, by eating "good" carbohydrates instead of "bad"
About 95% of the starch we eat is digestible, but we now know that a small percentage of resistant starch can reach the large intestine and break it down with the intestinal bacteria and in that way. feed.
This produces chemicals that prevent our bowel cancer.
And the chances of our healthy survival increase – if we eat good carbs containing a resistant starch instead of the bad – up to 30%.
7 – refined carbohydrates contribute to the increase of diabetes
In recent years, doctors have seen an alarming increase in the number of people who become insulin-resistant, thus preventing blood sugar control.
This can eventually lead to type 2 diabetes and the need to use lifetime medication.
The National Diabetes Statistics report in 2017 indicates that 30.3 million people in the United States have diabetes, which means that one in 10 people is infected.
Of these, between 90 and 95% have type 2 diabetes, most of them being overweight or overweight.
Diabetes is known as the "hidden killer" because many people do not show symptoms for years, often do not examine themselves and only discover their infection after the illness.
Many doctors and scientists attribute the increase in type 2 diabetes to unhealthy diets and the consumption of large amounts of bad carbohydrates.
8. How do low carb diets contribute to diabetes change?
People can change the disease and become healthy by eating the right foods, without having to consume more drugs.
Research has shown that reducing the consumption of bad carbohydrates reduces hemoglobin levels (A1C-A1C), which reflects glucose levels (sugar) in the blood over a two-month and three-month period .
An increase in A1C-A1C means that your body has excess blood sugar and you are more likely to have diabetes.
9. "Bad" starches destroy fertility
Grace Dodgedale, a research scientist in reproductive science, led a program that examined the root causes of infertility in all men and women.
The creation of a new human being is vital: the creation of a new human being, with all its elements, requires an egg and an innate vitality, both of which need good energy.
If your diet is not healthy and incomplete, it can make your contribution to a baby's life more difficult.
If a couple wishes to increase their chances of procreation, it should, according to the advice of Dodgedale, dieting with less starches, which also helps women to control their health when they become pregnant.
10 – bad starches can change your genes – and your children's legacy and their health problems
A number of research done by scientists in the areas of genes and biology suggest that a poor diet can alter or damage genes, especially in men.
During pregnancy and childbirth, there is a lot of concern about women's health, but studies on male sperm overweight have shown that thousands of genes have been altered as a result of unhealthy lifestyles .
Studies also suggest that men's lifestyle before pregnancy and reproduction is important: sperm gene changes in men can be inherited from the next generation, which affects the future of children's vulnerability to the disease and their future in good health.
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