word carbohydrate It can cause many people to fear weight gain or high blood sugar. As a result, large numbers of people are turning to low-carb diets, especially to lose weight.
Below we will explain what it is CarbohydratesWe’ll tell you about healthy and unhealthy options, including:
Where are carbohydrates found?
Carbohydrates are one of three macronutrients found naturally in plant foods, including peas, beans, nuts, seeds, grains, dairy products, fruits and vegetables.
Other macronutrients are: dietary fats and proteins.
According to many global health organizations, carbohydrates are considered essential nutrients for the body to function properly, and their main role is to provide energy to all cells in the body. If you don’t eat carbohydrates, your body will use an alternative fuel source called ketones.
Types of carbohydrates
The word “carbohydrates” is a generic term that describes several types of sugar-containing molecules found in foods.
In general, there are three types of carbohydrates: sugars, starches and dietary fiber.
They can be further classified as simple or complex carbohydrates, depending on the number and type of sugar molecules – such as glucose – contained in each structure.
Simple carbohydrates
Also called “simple sugars,” “polysaccharides,” or “disaccharides,” these carbohydrates contain 1 to 10 sugar molecules and are found in fruits, vegetables, and dairy products. Those containing one or two sugar molecules are called monosaccharides and disaccharides, respectively, while sugars containing up to 10 sugar molecules are called oligosaccharides.
Lactose, the main sugar in animal milk, is a disaccharide composed of the monosaccharides glucose and galactose.
However, oligosaccharides are medium-chain carbohydrates found in fiber-rich foods and milk.
Complex carbohydrates
Complex carbohydrates are made up of sugars, which are longer, more complex chains of sugar molecules. Complex carbohydrates include both starches and dietary fiber.
Starches are carbohydrates stored in peas, beans, grains and vegetables and provide energy to the body.
Dietary, or coarse, fiber is the indigestible part of plants – in whole grains, fruits, vegetables, nuts, seeds and legumes such as peas and beans – that supports good gut health.
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Healthy and unhealthy carbohydrates
Pasta is a type of carbohydrate that causes weight gain if not consumed in moderation
Carbohydrates often get a bad rap because overconsumption of them is linked to weight gain, obesity, metabolic syndrome and diabetes.
This phenomenon, which some researchers call “carbotoxicity,” promotes the idea that excessive consumption of all types of carbohydrates contributes to the development of chronic diseases.
For this reason, many low-carb diets have become popular among people interested in losing weight or controlling blood sugar levels. Even by expert athletes.
However, many other studies have shown that the quality of carbohydrates consumed by individuals is as important as the quantity.
This finding suggests that rather than “making all carbs the same,” some choices are better for your health than others.
Avoid “unhealthy” carbohydrates, which cause weight gain
Unhealthy carbohydrates, being the least nutritious, include:
- Refined carbohydrates, such as hulled rice and flour;
- Sugary drinks, such as sodas and juices;
- Highly processed snacks, including crackers and pastries.
According to scientific research, a diet containing more of these types of carbohydrates and fewer nutritional options may increase markers of inflammation and perpetuate hormonal imbalances in people with polycystic ovary syndrome (PCOS).
Excessive consumption of added simple sugars is also associated with an increased risk of insulin resistance, certain fatty liver diseases, heart disease, stroke, diabetes and cancer.
However, studies distinguish that added sugars and simple sugars found naturally in foods may not have the same negative effects.
A 2018 study suggests that natural sources of sugar, such as honey, may be effective in lowering blood sugar levels and reducing the risk of type 2 diabetes.
Experts recommend eating a balanced diet composed primarily of nutritious foods and that does not include these types of carbohydrates except in moderation, to avoid weight gain and the diseases that come with it.
Are high carbohydrate diets good for you?
Despite the popularity of low-carb diets, they are not right for everyone, and many still benefit from a high-carb diet.
For example, endurance performance is compromised on a low-carbohydrate diet, and high-carbohydrate intake remains the most evidence-supported choice for elite athletes.
For people who consume 65-75% of their daily calories from carbohydrates, experts recommend reducing calories from carbohydrates to 50-55% of their daily intake and increasing protein.
Limiting carbohydrates to 45% or less of daily calories is more effective for short-term blood sugar control, but may be unsustainable and does not provide better long-term results than a range of 50-55% of daily calories from carbohydrates .
Before making changes to your diet, talk to your doctor or a registered dietitian to determine your body’s specific carbohydrate needs to lose weight, if desired, and improve your health outcomes.
You may want to look into transitioning from keto to leocarb safely to ensure you don’t gain weight.
*Source: Medical News Today
** Note from Sayidaty Net: Before applying this recipe or treatment, consult a medical professional.
2024-01-14 10:14:10
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