"Do you know what's killing me in this situation? All the outfits will go to you alone, and you do not deserve it! You eat carbohydrates, Lord have mercy, how can it be even possible?!» Devil Wears Prada
Despite the widespread belief that carbohydrates do not fit into the concept of healthy eating, the benefits are there, and they are great! A study on the effect of nutrition on the coronary circulation, conducted by Dr Richard Fleming, showed that after a year on a low-carbohydrate diet, the test scores deteriorate, leading to an increased risk of heart diseases. This means only one thing - do not run away from useful (useful! It is not about snickers chocolate and Sverdlovsk bun) carbohydrates, as if from the fire.
In fact, all sources of calories are equally important for our body, so varied nutrition has special value, and sticking to mono-diets (for example, protein) is definitely not worth it. There are good and bad varieties and proteins, and fats, and carbohydrates. The bottom line is to choose the good ones.
In this article, we will talk about carbohydrates, which so often undeservedly infringed in theories about healthy nutrition.
Carbohydrates are the main source of energy for our body, fuel, without which you cannot move from your place, not even speaking about taking off like a rocket. Just imagine, about 60% of the energy our body receives from carbohydrates.
Carbohydrates are divided into:
The most common simple carbohydrates are glucose and fructose, they are found in fruits and freshly squeezed juices, as well as lactose (in dairy products), sucrose (in sugar cane) and maltose (in some cereals).
Chains of simple carbohydrates are basic, which facilitates their rapid assimilation by the body.
Products with a high content of simple carbohydrates (in 100g):
· 74,8 g – honey
· 68,5 g– date fruit
· 19 g – banana
· 13,8 g – orange juice
· 10,6 g – cherries
· 7 g – carrot
Complex carbohydrates (pectin, cellulose, starch, glycogen) in their original form are not digested, so the body needs to expend a large amount of energy on their cleavage to simple forms. Thus, complex carbohydrates (polysaccharides) are practically not deposited in the form of fat, as their assimilation takes place slowly and is associated with high-energy consumption.
Products with a high content of complex carbohydrates (in 100g):
· 68 g – durum macaroni
· from 60 to 42 g – pulses (peas, chickpeas, beans, lentils)
· 40,3 g – wholemeal bread
· 30,19 g– cashew
· 29,9 g – buckwheat
· 16,3 g – potatoes
· 12 g – oatmeal
· 9,1 g – beetroot
· 5,1 g – eggplant
· 4,7 g – cabbage
It is necessary to consume all types of carbohydrates:
- Their complex forms perform construction and nutritional functions: glycogen is a building material for muscles and liver.
- Fiber is not absorbed by the body at all, which helps to use it as a stimulant of gastrointestinal activity and its purification from toxins.
- Simple carbohydrates give a sharp burst of strength and energy due to the rapid flow of sugar into the blood.
However, the excessive consumption of easily digestible forms of carbohydrates or carbohydrates containing refined sugar is fraught with consequences.
For many centuries of evolution, mankind has not had the opportunity to consume refined carbohydrates, such as products from refined flour and white sugar, and complex carbohydrates constituted a relatively small part of the daily diet. Despite the availability in our days of this opportunity, our bodies continue to work the way they worked tens of thousands of years ago. Bread, macaroni, ground rice, biscuits, cakes, sweets, sweet drinks have become the basis of our nutrition, and this literally kills us. In fact, the main cause of obesity, type II diabetes and metabolic syndrome (reference) is the excessive intake of harmful varieties of carbohydrates.
However, as it turned out, not only products with refined sugar carry a danger. Most of us perceive freshly squeezed juices, as something super-useful for the body, literally a source of eternal life and vitamins in a glass. You will be surprised, but this is not so. Juice≠fruit. Juice practically does not contain any fibre, but together with it, we get a dose of sugar (quickly absorbed carbohydrates), which means that its caloric content is much higher than the caloric value of whole fruit (and it is less useful). For comparison: a cup of grapes contains 62 kcal, and the same volume of juice is twice more.
Barry Popkin, a specialist in nutrition from the University of North Carolina Chapel Hill, believes that a glass of juice is not much different from a glass of soda: no benefit, but the extra 110-180kcal.
To sum up:
- Carbohydrates are extremely important for the proper functioning of the body, and there is no need to abandon them completely.
- It is advisable to abandon harmful varieties of carbohydrates, namely, everything that contains refined sugar: cake, ice cream, candy, buns, Coca-Cola, chocolates.
- Complex carbohydrates, of course, play a more important role for our body, but we also do not need to reject simple forms.
- Plan your diet so that 1kg of weight accounted for about 2-3g of carbohydrates, and if you are an avid athlete, then you need 3-4g for each 1kg of your weight.
- Remember, juice≠fruit and if you are so fond of juices, then make them from vegetables!
Eat right and treat your body as if it belongs to the person you love!