Carbohydrates also have their place in health
In recent years, dietary fats have been pushed aside and carbohydrates appear to have become the number one public enemy. All we need to do is do a quick search on the internet to inform self-appointed nutritionists that pasta will make us fat and sugar will cause us cancer, while other nutritionists tell us that we need carbohydrates to keep our metabolism healthy and get rid of it. in fat. Are these small molecules of carbon, oxygen and hydrogen friends or foes?
When are carbohydrates healthy and when are they harmful?
All carbohydrates are derived from plants, which means in their natural state, such as sweet potatoes, rice, carrots, dates, raspberries and wheat - they are rich in vitamins, minerals, fiber and antioxidants. They all protect us from heart disease, cancer and diabetes. However, when we take natural carbohydrates and modify them, we process and add fats and artificial chemicals to them, then they can be harmful to us and our body. So potatoes dug from the ground and cooked soft are rich in potassium, magnesium, phosphate, vitamin B and iron, but when we peel the potato, cut it and fry it in rapeseed oil, we add salt and preservatives to make them crunchy, thus removing nutrients and fiber by increasing the fat and salt content. Through the process of creating crunchy food, we change foods with a high content of nutrients to those that have very few nutrients.
The same goes for bread, we automatically associate it with causing it to gain fat, but a minimally processed wholegrain loaf is rich in fiber and B vitamins, only when we play with it - for example, we modify it and remove the fiber to make it they turned it into a loaf of white flour, then roll it thinly and add cheese, tomatoes and pepperoni to the top, then turn it into something that can very easily cause excess fat storage.
So if we eat carbohydrates in their most natural state, they provide us with the nutrients necessary for optimal health. However, this does not mean that we can eat as much fruit, vegetables and potatoes as we want, but we must consider the type, timing and amount we consume to ensure a healthy body composition, good energy levels and the best athletic performance.
Types of carbohydrates
Carbohydrates are divided into two basic types. The first is starch carbohydrates, often referred to as slow-release foods, which include foods such as pasta, rice, potatoes, and wholemeal bread. These foods are often high in fiber, which is great for intestinal health, and when broken down into smaller sugar particles, they are slowly absorbed into the bloodstream to ensure a regular supply of energy to the body.
The second type of carbohydrate is simple sugars, often referred to as quick-release. These are absorbed very quickly into the bloodstream and provide an almost instantaneous source of energy - even if this energy does not last long. Simple sugars are found in ordinary sugar, jellies, sweets and fruits. Both types, starch sugar and simple sugars, benefit our health and performance.
Carbohydrates and weight loss
Carbohydrates contain four calories per gram, which is less than half of dietary fat, but we still need to consider the amount of carbohydrates we consume, especially if we are trying to lose weight. Simply put, if we consume more calories than we spend, even if we get them from vegetables, we gain weight.
Carbohydrates increase blood sugar levels - this activates the pancreas to release the hormone insulin. The role of insulin is to lower your blood sugar to a safe level by directing glucose to muscle cells and the liver. We don't want constantly elevated insulin levels because it can prevent the breakdown of fat, so if our goal is weight loss, we need to make sure that carbohydrates make up only a quarter of our plate and that we choose a higher fiber option.
Effective carbohydrate use
If we train often and try to improve our strength or endurance performance, then we need more carbohydrates to have the fuel needed for our training and to support regeneration. When it's time to eat, we should still choose starch carbohydrates, but immediately after training, we can also benefit from those with a quick release so that the regeneration process can begin quickly. If the training, especially endurance, lasts more than 60 minutes, then during the training, very fast-release carbohydrates would be suitable for our performance to provide the body with fuel.
A typical day might look like this:
Breakfast: 1/2 cup of oatmeal with milk, pecans and raspberries
Tenth: 1 pear
Lunch: Avocado, feta and quinoa salad
Olovrant: Hummus and vegetables cut into french fries
Immediately after training: a glass of milk, a handful of dried dates
Dinner: vegetable and bean curry with whole grain rice
What you should take to heart is that we should nourish our body with natural, unprocessed carbohydrates to lose fat and improve our health and our performance, we simply need to consider the time, type and amount we consume. It's time to put an end to carbohydrate phobia.
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