What are carbohydrates and how do we choose good carbohydrates?
If we think of the human body as a machine, then carbohydrates (ie carbohydrates or sugar) in food are its favorite "fuel". Sugars are our body's main source of energy, which should normally provide over 50% of our daily calorie ration.
But, as with any type of fuel, quality is what matters most! The difference between good and bad carbs is actually, over time, the difference between a normal weight and obesity , the difference between health and disease. That is why it is important to know which sugars or carbohydrates are good and, especially, how we differentiate between good and bad.
If we think of the human body as a machine, then carbohydrates (ie carbohydrates or sugar) in food are its favorite "fuel". Sugars are our body's main source of energy, which should normally provide over 50% of our daily calorie ration.
But, as with any type of fuel, quality is what matters most! The difference between good and bad carbs is actually, over time, the difference between a normal weight and obesity , the difference between health and disease. That is why it is important to know which sugars or carbohydrates are good and, especially, how we differentiate between good and bad.
Why we need carbs
Depending on their composition and impact on blood sugar, carbohydrates are classified as simple (simple sugars or refined carbohydrates) and complex carbohydrates. The two types of carbohydrates affect blood sugar levels (blood sugar) differently and also have a different impact on both the feeling of hunger (by the rapid or slow onset of insulin secretion in the pancreas) and the production and storage. energy in the body.
Complex carbohydrates (or slow-release carbohydrates or sugars) are good for the body because they have the great quality of being absorbed much more slowly than simple ones and provide the body with a constant energy throughout the day, preventing sudden increases in blood sugar and offers a long-lasting feeling of satiety. The main sources are legumes and whole grains.
Simple carbohydrates were once complex carbohydrates, beneficial to the body, but the "human hand" removed from them dietary fiber, vitamins and minerals and thus remained only simple carbohydrates or sugars, "bad", which our body absorbs quickly. and which are deposited very easily in the form of fat, cause sudden increases and decreases in blood sugar (blood sugar), thus negatively influencing the appetite (ie can increase the feeling of hunger).
The main sources are refined sugar (and everything in large quantities) and white flour - ie processed foods, pastries, confectionery, jams, jams, syrups, carbonated drinks, etc.
The glycemic index is nothing more than a way to differentiate between good and bad carbs, ie a way to classify foods according to their impact on blood sugar (ie blood sugar levels). It's a way to tell the difference between "bad" fuel, which burns fast, and "good" fuel, which burns slowly and provides constant energy. The lower the glycemic index, the slower it is converted into energy, and the lower the impact on blood sugar.
Depending on their composition and impact on blood sugar, carbohydrates are classified as simple (simple sugars or refined carbohydrates) and complex carbohydrates. The two types of carbohydrates affect blood sugar levels (blood sugar) differently and also have a different impact on both the feeling of hunger (by the rapid or slow onset of insulin secretion in the pancreas) and the production and storage. energy in the body.
Complex carbohydrates (or slow-release carbohydrates or sugars) are good for the body because they have the great quality of being absorbed much more slowly than simple ones and provide the body with a constant energy throughout the day, preventing sudden increases in blood sugar and offers a long-lasting feeling of satiety. The main sources are legumes and whole grains.
Simple carbohydrates were once complex carbohydrates, beneficial to the body, but the "human hand" removed from them dietary fiber, vitamins and minerals and thus remained only simple carbohydrates or sugars, "bad", which our body absorbs quickly. and which are deposited very easily in the form of fat, cause sudden increases and decreases in blood sugar (blood sugar), thus negatively influencing the appetite (ie can increase the feeling of hunger).
The main sources are refined sugar (and everything in large quantities) and white flour - ie processed foods, pastries, confectionery, jams, jams, syrups, carbonated drinks, etc.
The glycemic index is nothing more than a way to differentiate between good and bad carbs, ie a way to classify foods according to their impact on blood sugar (ie blood sugar levels). It's a way to tell the difference between "bad" fuel, which burns fast, and "good" fuel, which burns slowly and provides constant energy. The lower the glycemic index, the slower it is converted into energy, and the lower the impact on blood sugar.
How to choose and consume good carbohydrates in the diet? General rules
1. Eat at least 6 servings of legumes, grains and fruits daily
That means eating at least 2 fruits and 4 servings of legumes or whole grains a day, but BEWARE! preferably no later than 18.00, if you have problems with your blood sugar, triglycerides, if you have fatty liver or weight problems. This is because if there are too many carbohydrates in the diet and they are consumed especially in the second part of the day, they inevitably lead to fattening and, subsequently, to metabolic problems. Limiting dietary carbohydrates to 50% of your daily calorie count is a first step toward balancing your diet, but this percentage may be even lower if you need to lose weight.
The highest number of carbohydrates should therefore be at breakfast, gradually decrease at lunch , and at dinner it is preferable to be reduced to the maximum. In the evening, ie after 18.00, especially if you need to lose weight, I advise you to eat mostly lean protein (lean meat, grilled fish, skim cheese) and as few carbohydrates as possible from low-carb vegetables such as tomatoes, cucumbers. , peppers, cabbage, eggplant, zucchini, mushrooms, green beans, peas or green vegetables.
If you have diabetes , ask your doctor before implementing these changes in your lifestyle! A diary in which you write down everything you eat a few days in a row can be very useful in the process of regulating blood sugar. Keep a food diary for at least 5 days and go to your doctor to discuss how you can adjust your diet without risk!
2. Eliminate simple carbohydrates from your diet as much as possible!
Products that contain large amounts of simple carbohydrates (white bread, sweets, pastries, crackers, pretzels, etc.) should be completely eliminated from any diet, not just the lean or diabetic diet.
3. Always read the label
Many products contain sugar or more bad carbohydrates than you think. Nutrition labels are an easy way to find out the source of the simple carbs you want to avoid. Find everything that ends in "-oza". The chemical name for sugar is sucrose or sucrose, but you should avoid all products that include fructose (corn syrup), dextrose and maltose. The higher the list of ingredients, the more "bad" and unrecommended the product.
Then look at the "total carbohydrates" expressed in grams on the food label. It can be broken down into "dietary fiber" and "sugars", which include natural sugars from fruit and milk, but also added sugars. A food that lists a form of sugar as the first ingredient has a high number of total sugars. Don't forget to always avoid the refreshment shelf! Juices often include all categories of "oze" in amazing quantities ...
4. Replace sugar with low-calorie sweeteners
Because sugar is the most dangerous source of simple carbohydrates (decreases the level of calcium and vitamins in the body, increases appetite, creates addiction, makes you fat), it is worth eliminating and replacing with healthier choices, such as agave syrup, brown rice or maple, raisins, molasses, date paste or honey. And for zero calories, opt for artificial sweeteners such as erythritol or stevia syrup.
Top 5 sources of good carbohydrates
1. Whole grain bread and cereal products
Replace all existing white flour products (pasta, white bread, sweet cereals) in your diet with their whole grains (whole wheat pasta, wholemeal bread, whole grains). You will thus benefit from all the fibers, vitamins and minerals hidden in the grain husk, which has been removed to obtain white bread and derived products.
2. Legumes
They are a special category of complex carbohydrates, being scientifically proven to protect the heart and arteries, lower cholesterol and prolong your life. Whether you opt for white, black or mottled beans, peas or colored lentils, you benefit from a lot of fiber, vitamins and minerals with high bioavailability, as well as the best quality protein. Consume at least a portion of legumes (100 g cooked) daily, either in the form of soup, spread or garnish for steaks.
3. Vegetables
They are the cornerstone of any healthy and balanced diet, the richest sources of antioxidants, but also of good fiber and carbohydrates, which give you sustainable energy. From green vegetables (cabbage, cauliflower, spinach, nettles, lettuce, parsley, etc.) and red (peppers, tomatoes, etc.) to yellow (carrot, pumpkin, etc.) purple (red cabbage, beets, eggplant), rainbow Vegetable should not be missing from your plate, as a guarantee of iron health.
4. Brown rice
As in the case of wheat from which white bread is made, white rice is a husked rice, ie deprived of the most important nutrients. Brown rice is brown rice, an excellent source of complex carbohydrates, although the cooking time is twice that of white rice. Along with a generous fresh salad or grilled mushrooms and squash, it can make an excellent, filling, healthy lunch that helps you lose weight, if you follow the correct rules of gastronomy.
5. Fresh fruits
They are a very healthy choice because they are packets of nutrients rich in fiber (which slows down the absorption of concentrated sugars), vitamins and minerals, directly responsible for the health and proper functioning of your body at all times. Don't forget that fresh fruit remains the healthiest choice for dessert, in any type of diet!
Carbohydrates are essential nutrients that give you energy and should represent at least half of the calories in your daily diet, but their quality matters for both your figure and your health. The best whole grains, legumes, fresh vegetables and fruits are the healthiest sources of energy. On top of that, by replacing simple carbohydrates with complex ones in your diet, you will be able to lose weight healthily, without starving yourself, or regaining your health!
1. Eat at least 6 servings of legumes, grains and fruits daily
That means eating at least 2 fruits and 4 servings of legumes or whole grains a day, but BEWARE! preferably no later than 18.00, if you have problems with your blood sugar, triglycerides, if you have fatty liver or weight problems. This is because if there are too many carbohydrates in the diet and they are consumed especially in the second part of the day, they inevitably lead to fattening and, subsequently, to metabolic problems. Limiting dietary carbohydrates to 50% of your daily calorie count is a first step toward balancing your diet, but this percentage may be even lower if you need to lose weight.
The highest number of carbohydrates should therefore be at breakfast, gradually decrease at lunch , and at dinner it is preferable to be reduced to the maximum. In the evening, ie after 18.00, especially if you need to lose weight, I advise you to eat mostly lean protein (lean meat, grilled fish, skim cheese) and as few carbohydrates as possible from low-carb vegetables such as tomatoes, cucumbers. , peppers, cabbage, eggplant, zucchini, mushrooms, green beans, peas or green vegetables.
If you have diabetes , ask your doctor before implementing these changes in your lifestyle! A diary in which you write down everything you eat a few days in a row can be very useful in the process of regulating blood sugar. Keep a food diary for at least 5 days and go to your doctor to discuss how you can adjust your diet without risk!
2. Eliminate simple carbohydrates from your diet as much as possible!
Products that contain large amounts of simple carbohydrates (white bread, sweets, pastries, crackers, pretzels, etc.) should be completely eliminated from any diet, not just the lean or diabetic diet.
3. Always read the label
Many products contain sugar or more bad carbohydrates than you think. Nutrition labels are an easy way to find out the source of the simple carbs you want to avoid. Find everything that ends in "-oza". The chemical name for sugar is sucrose or sucrose, but you should avoid all products that include fructose (corn syrup), dextrose and maltose. The higher the list of ingredients, the more "bad" and unrecommended the product.
Then look at the "total carbohydrates" expressed in grams on the food label. It can be broken down into "dietary fiber" and "sugars", which include natural sugars from fruit and milk, but also added sugars. A food that lists a form of sugar as the first ingredient has a high number of total sugars. Don't forget to always avoid the refreshment shelf! Juices often include all categories of "oze" in amazing quantities ...
4. Replace sugar with low-calorie sweeteners
Because sugar is the most dangerous source of simple carbohydrates (decreases the level of calcium and vitamins in the body, increases appetite, creates addiction, makes you fat), it is worth eliminating and replacing with healthier choices, such as agave syrup, brown rice or maple, raisins, molasses, date paste or honey. And for zero calories, opt for artificial sweeteners such as erythritol or stevia syrup.
Top 5 sources of good carbohydrates
1. Whole grain bread and cereal products
Replace all existing white flour products (pasta, white bread, sweet cereals) in your diet with their whole grains (whole wheat pasta, wholemeal bread, whole grains). You will thus benefit from all the fibers, vitamins and minerals hidden in the grain husk, which has been removed to obtain white bread and derived products.
2. Legumes
They are a special category of complex carbohydrates, being scientifically proven to protect the heart and arteries, lower cholesterol and prolong your life. Whether you opt for white, black or mottled beans, peas or colored lentils, you benefit from a lot of fiber, vitamins and minerals with high bioavailability, as well as the best quality protein. Consume at least a portion of legumes (100 g cooked) daily, either in the form of soup, spread or garnish for steaks.
3. Vegetables
They are the cornerstone of any healthy and balanced diet, the richest sources of antioxidants, but also of good fiber and carbohydrates, which give you sustainable energy. From green vegetables (cabbage, cauliflower, spinach, nettles, lettuce, parsley, etc.) and red (peppers, tomatoes, etc.) to yellow (carrot, pumpkin, etc.) purple (red cabbage, beets, eggplant), rainbow Vegetable should not be missing from your plate, as a guarantee of iron health.
4. Brown rice
As in the case of wheat from which white bread is made, white rice is a husked rice, ie deprived of the most important nutrients. Brown rice is brown rice, an excellent source of complex carbohydrates, although the cooking time is twice that of white rice. Along with a generous fresh salad or grilled mushrooms and squash, it can make an excellent, filling, healthy lunch that helps you lose weight, if you follow the correct rules of gastronomy.
5. Fresh fruits
They are a very healthy choice because they are packets of nutrients rich in fiber (which slows down the absorption of concentrated sugars), vitamins and minerals, directly responsible for the health and proper functioning of your body at all times. Don't forget that fresh fruit remains the healthiest choice for dessert, in any type of diet!
Carbohydrates are essential nutrients that give you energy and should represent at least half of the calories in your daily diet, but their quality matters for both your figure and your health. The best whole grains, legumes, fresh vegetables and fruits are the healthiest sources of energy. On top of that, by replacing simple carbohydrates with complex ones in your diet, you will be able to lose weight healthily, without starving yourself, or regaining your health!
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