If you consume carbohydrates in the right way, there is no reason to fear for your weight or health, as these nutrients also perform specific functions in the human body.
Although carbohydrates have a “bad reputation” in our environment, the truth is that they are as necessary as any other nutrient.
In addition, carbohydrates should be consumed in moderation to avoid adverse effects such as obesity and type 2 diabetes.
What are carbohydrates?
Carbohydrates are nutrients that contain carbon, hydrogen, and oxygen. When they enter the body, they are burned to produce energy and thus release carbon dioxide and water, according to data from the Food and Agriculture Organization of the United Nations (FAO).
According to the FAO, carbohydrates are considered the main source of energy for all people of Asian, African, or Latin American origin. In general, they constitute the majority of the diet in these regions. On the other hand, in industrialized countries, they are consumed in smaller quantities.
What is the function of carbohydrates?
Generally speaking, the main function of carbohydrates is to provide energy to the body. According to Guatemalan nutritionist Mayda Arroyo, carbohydrates are an important source of energy for carrying out our daily activities, especially those that require physical effort.
The professional compares carbohydrates to gasoline, since they provide us with the vitality necessary for all our activities, from breathing to high-impact exercises.
On the other hand, experts from the Mayo Clinic add that, in addition to providing energy, whole-grain carbohydrates help reduce the risk of heart disease and stroke, according to scientific evidence. They also say that fiber (a type of carbohydrate) is essential for good digestive health and to provide protection against various diseases such as type 2 diabetes. However, they should be consumed in moderation.
Types of carbohydrates
Carbohydrates can be classified as simple and complex, according to nutrition experts.
Simple carbohydrates are those that are absorbed quickly. According to nutritionist Leydy Villagrán, from the Guatemalan Social Security Institute (IGSS), these are found in fruits, vegetables, and sugars added during the processing and refining of foods such as flours for cookies, sweets, snacks, pastries, bakery products, and sugary drinks (sodas and juices).
Complex carbohydrates are those that are absorbed slowly in the intestine due to their fiber and/or starch content. According to Villagrán, these include the following foods: legumes (beans, lentils), some fruits and vegetables, tubers (potato, cassava, corn), cereals, and whole grain breads. It is important to mention that there is a classification that subdivides complex carbohydrates into starches and fiber.
Food sources containing carbohydrates
- Fruits and vegetables
- Milk
- Yogurt
- Nuts
- Grain
- Seeds
- Beans
- Peas
- Lentils
- Yucca
- Inter alia
How to take advantage of carbohydrates?
According to Arroyo, complex carbohydrates are the most beneficial for our well-being due to their chemical structure and the way they are absorbed, which is slower. These are mainly found in nature, so they have many benefits if consumed correctly.
The professional mentions that simple carbohydrates are also known as sugars since they are usually refined so much that they end up having the same caloric content as table sugar.
Side effects of carbohydrates
Villagrán says that an excess of simple carbohydrates carries a risk of weight gain, elevated triglycerides, as well as liver problems, and type 2 diabetes. Arroyo adds that, in the long term, another risk is suffering from insulin resistance.
The professional also reiterates the risk of becoming overweight if we overindulge in simple carbohydrates: “It was previously believed that fat made us overweight, but in reality, it is the excess of simple sugars that can cause obesity,” she says.
Recommendations
Professionals suggest these measures for healthy and adequate carbohydrate consumption:
- First of all, keep in mind that carbohydrates are not bad, but it is better to consume complex ones such as whole wheat bread, quinoa, oats, high-fiber rice, and fruit with peel, among others.
- Among the foods on a plate, Arroyo recommends that carbohydrates be the last food group to be consumed to stabilize glucose levels.
- Increase your consumption of vegetables, greens, and fruits high in fiber.
- Reduce consumption of products that contain simple sugars such as sweets and cookies.
- Reduce the amount of white or brown sugar in your diet.
- Do physical activity frequently.
- According to Villagrán, if you have any doubts about how to ration portions, consult a nutrition professional. Remember that any change in diet should be previously discussed with a trusted professional.
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