Carbohydrates yes or carbohydrates no? Opinion is divided when it comes to this topic: there are those who believe that they should be banned because they are responsible for health problems such as diabetes and obesity, and those who instead support their important role for our body. The truth is carbohydrates they are not all the same, and knowing how to carefully choose which ones to introduce into our diet can help us lose weight in a healthy way.
With the term carbohydrates means one of the three main categories of macronutrients, along with proteins and fats. It is from them that the body takes the energy it needs to carry out all its processes: after being transformed into glucose, they can be used as an energy source or stored in the form of fat, acting as a supply. One of the main distinctions is that between whole and refined carbohydrates: the former are not subjected to transformation processes, and for this reason they are rich in fiber, unlike the latter.
Some studies, such as the one published in the British Journal of Nutrition, have shown how a high consumption of refined carbohydrates (which include bread, pasta, sugary drinks and much more) is correlated with an increased risk of onset of diseases such as type 2 diabetes and heart disease. Furthermore, these foods can more easily lead to gaining weight: since they cause significant spikes in blood sugar, the sudden collapse that follows increases the sense of hunger. Not to mention that, deprived of substances such as fiber, they are foods devoid of nutritional values.
However, i whole-grain carbohydrates have been shown to contribute to the proper functioning of the metabolism and to the general health of the organism: a review published in theEuropean Journal of Epidemiology pointed out that the consumption of food of this type is linked to a lower risk of developing diabetes. And what about the weight? Many low carbohydrate diets they have proven to be effective in helping different people lose weight, however each of us is different and has special nutritional needs.
In fact, several studies have shown that carbohydrates in general do not increase risk of overweight and obesity, but refined ones. Whole foods, rich in fibre, on the other hand, they increase the sense of satiety and for this reason they are precious allies for those who want to lose weight. So all that remains is to understand what are the “good” carbohydrates, to be included in our diet to lose weight in a balanced way.
Always bearing in mind that each food is unique, generally the carbohydrates considered “good” are those contained in vegetables and in fruit, in legumes, in semi, in Whole grains and in nuts. Conversely, white bread, baked desserts, ice cream, fruit juices, sugary drinks, and potato chips should be avoided.
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