3 myths about carbohydrates that prevent you from living

What is the problem

"For the night, only meat without bread", "All these cookies will settle on your waist" … What we just do not hear about these evil and terrible carbohydrates! We are sure that you can definitely supplement this list with the sayings of your losing weight friends and quotes from the books of smart nutritionists.

However, carbohydrates are not at all as scary as they are described. After all, it is one of the three main nutrients (along with proteins and fats) that a person needs. It is the main source of energy for the brain, muscles and the body as a whole. Carbohydrates are essential for the normal functioning of every person.

So what's the catch? Saying "carbohydrates are poison" usually does not mean fruits, vegetables, herbs or cereals, but products such as flour (bread, buns, cookies) and sweets (sweets, cakes, soft drinks).

Not all carbohydrates are created equal. It is important to remember what exactly and in what quantity should be included in your diet. To do this, let's take a look at the most common misconceptions about carbohydrates and scientifically proven facts about them.

Carbohydrate myths

1. They get fat from carbohydrates

Of course, it is easier to blame any product for all the sins than to comprehensively approach the planning of your diet. The fact is that carbohydrate-containing foods are delicious and many cannot resist supplementation. Only this will not be an additional portion of vegetables and fruits, but another packet of chips or a packet of cookies.

They get fat not from carbohydrates, but from overeating.

Include more unprocessed natural foods in your diet and control your refined sugar intake. Remember: if you consume more calories than your body needs (even if they come from protein or fat), weight will increase.

2. Fast carbohydrates may not be good

Carbohydrates are simple (fast) and complex (slow). It is believed that the former is very bad, and the latter is very good. And it is worth dwelling on this point in more detail.

All carbohydrates are composed of structural units - saccharides. The more there are, the more complex the carbohydrate. Simple carbohydrates are composed of one (monosaccharides) or two (disaccharides) such units. Complex ones consist of three or more units. Our intestines are only able to absorb monosaccharides. The challenge for the rest of the gastrointestinal tract is to break down the carbohydrate to its simplest form.

Thus, a simple carbohydrate does not need to be broken down, because it enters the body in a ready-made form. And therefore, it immediately enters the bloodstream, dramatically increasing the level of insulin. It is quickly digested and does not give a feeling of satiety, which is why it is considered fast. Complex carbohydrates require processing, so sugar enters the bloodstream gradually, and we get a long-lasting feeling of fullness.

Fast carbohydrates are sugar, honey, dairy products, fruits, processed grains, and ground cereals. Complex carbohydrates are vegetables, herbs, legumes, cereals, and whole grains.

But does this mean that now you need to eat only slow carbohydrates? Of course not!

It's all about fiber. Fiber is the coarse fiber found in all unprocessed plant foods. It is not absorbed in the gastrointestinal tract, thereby slowing down the absorption of sugar and its entry into the blood. Eating fiber-rich carbohydrates will give you a long lasting feeling of fullness and won't add unwanted pounds.

Fast carbohydrates with fiber are not harmful, eat them safely. But without it - be careful! Choose a juicy pear over a bun, and cook brown or wild instead of white polished rice.

3. If you want to be in shape, forget about bread and pasta

Sounds plausible, especially if you listen to ardent fans of carbohydrate-free diets like Ducan or Atkins. Especially when they mention the magic word ketosis.

Ketosis is a condition when, in the absence of carbohydrates, the body begins to break down fats to obtain energy. Sounds tempting? No matter how it is.

With the breakdown of fats, a large number of ketone bodies are formed. If carbohydrates are absent in the diet for a short time, then these bodies do not pose a danger to humans. But in the case of prolonged carbohydrate starvation, the concentration of ketone bodies in the blood increases sharply. And this causes poisoning, up to and including death.

If you are not afraid of health problems, but only the appearance is important, remember: when you are in ketosis, your body will smell like acetone, like, for example, nail polish remover.

Yes, low-carb diets will give you a quick weight loss effect, but they can also be harmful to your health. And studies have long confirmed that it is equally losing weight on a diet with a normal carbohydrate content, and with their restriction. The main thing is to consume any food in moderation.

How many carbohydrates should you eat

Scientists say that carbohydrates should make up 50-60% of the daily diet. Adherents of the "China Study" prefer plant-based carbohydrates to anything, advising them to fill the diet with them by 90-100%.

How to solve this issue for yourself personally is solely your choice. With balance, you will always have enough energy for new beginnings and not a single extra gram on your sides.

Summing up

Carbohydrates are not just about cookies and cakes, pasta and candy. Carbohydrates are fresh vegetables, herbs, fruits and an endless variety of cereals.
Carbohydrates are essential for everyone's life. Eliminating them completely from the diet can lead to serious health problems.
Fast carbs are delicious and enjoyable when you know which ones to choose (natural and rich in coarse fiber).
Fashionable diets can say anything, the main thing is to critically perceive any information and correlate it with their needs and preferences.

How do you feel about carbohydrates? What do you prefer more: flour and sweet or vegetables and cereals? Share your opinion in the comments.