"Evil" called carbohydrates

Carbohydrates are one of the main sources of energy for the human body, but in recent years they have come under fire, with many labeling them an "evil" that should be eliminated from the diet. Let's take a look at why carbohydrates have a bad reputation, what their real effects are on the body, and how to properly include carbohydrates in a balanced diet.

What are carbohydrates?

Carbohydrates are divided into three main types:

  1. Sugars : Simple carbohydrates such as glucose, fructose, and sucrose. They are found in fruits, sweets and sweetened drinks.

  2. Starches : Complex carbohydrates found in foods such as potatoes, rice, pasta and bread.

  3. Fiber : The indigestible part of plant foods that passes through the digestive system and supports healthy digestion.

Why do carbs get a bad rap?

Carbohydrates have gotten a bad rap for several reasons:

  1. Rapid increase in blood sugar : Simple carbohydrates can quickly increase blood glucose levels, which can lead to insulin resistance and type 2 diabetes.

  2. Weight gain : Excessive consumption of carbohydrates, especially simple sugars, can lead to weight gain because excess energy is stored as fat.

  3. Low nutritional value : Many foods high in carbohydrates, such as sweets and sugary drinks, have low nutritional value and provide so-called "empty calories".

The role of carbohydrates in the body

Carbohydrates play a key role in our body and have several important functions:

  1. Energy source : Carbohydrates are the main source of energy for the body, especially for the brain and muscles. Glucose is the primary fuel for cells, which is essential for their proper functioning.

  2. Energy storage : Excess carbohydrates are stored in the liver and muscles in the form of glycogen, which can later be used as a source of energy during physical activity.

  3. Support for healthy digestion : Fiber, a type of carbohydrate, supports healthy digestion and stool regularity, reduces the risk of constipation and contributes to a feeling of fullness.

Carbohydrates and weight loss

One of the main reasons people cut carbs is to lose weight. Low-carb diets, such as the keto diet or the Atkins diet, have gained popularity due to their effectiveness in rapid weight loss. These diets work on the principle of limiting carbohydrates and increasing fat intake, which prompts the body to burn fat as its main source of energy. However, as with any more strict diet, the yo-yo effect is added to the game, which is no longer in demand.

Benefits of low-carb diets:

  • Rapid weight loss : Cutting carbs can lead to rapid weight loss, especially at the beginning of the diet.
  • Blood sugar control : Low-carb diets can help stabilize blood sugar and improve insulin sensitivity.

Disadvantages of low-carb diets:

  • Nutrient Deficiencies : Restricting carbohydrates can lead to deficiencies in some important nutrients, such as the vitamins and minerals found in fruits, vegetables, and whole grains.
  • Low energy : Carbohydrate reduction can lead to feelings of fatigue and reduced physical performance, especially during vigorous physical activity.
  • Subsequent yo-yo effect: These diets cannot be maintained for a long time, which is why the yo-yo effect, which everyone hates, often sets in.

How to properly include carbohydrates in the diet

The key to a balanced diet is the correct choice of carbohydrates and their consumption in adequate quantities. Here are some tips to include carbohydrates in a healthy diet:

  1. Prefer complex carbohydrates : Include foods rich in complex carbohydrates in your diet, such as whole grains, legumes, fruits, and vegetables. These foods provide sustained energy and are rich in fiber, vitamins and minerals.

  2. Limit simple sugars : Reduce your consumption of foods high in simple sugars, such as sweets, pastries, sodas and sugary drinks. Replace them with healthier alternatives such as fresh fruit.

  3. Watch portion sizes : Control portion sizes of carbohydrates to avoid excessive calorie intake. It is ideal to combine carbohydrates with proteins and healthy fats for a balanced meal.

  4. Eat regularly : Eating regularly helps keep blood sugar levels stable and prevents feelings of hunger that can lead to overeating.

  5. Listen to your body : Pay attention to how your body reacts to different types of carbohydrates and tailor your diet to your individual needs and goals.

Conclusion

Carbohydrates are an important part of a healthy and balanced diet if they are consumed in adequate amounts and in the right form. Avoiding simple sugars and favoring complex carbohydrates can contribute to better health, more energy and maintaining a healthy weight. Low-carb diets can be effective for rapid weight loss, but long-term carb restriction can have negative effects on health and energy. The key is a balanced approach that includes eating a varied, nutrient-dense diet and listening to your body's signals.

But if you don't have time to solve the correct distribution of food in your menu, or you just don't like standing for long hours at the stove, leave your menu to us. We will be happy to provide you with a balanced diet for every weekday.

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