A healthy diet must include the necessary nutrients for the organs of our body to function in optimal conditions. Thus, as carbohydrates, proteins and fats are essential to preserve health, therefore, they should not be lacking in the diet. Because, thanks to them, we can move, learn, be attentive and enhance capacities and abilities, which allow for better personal development.
However, ignorance and abuse; especially; from carbohydrates, they have made the body store fat in the body; that you don’t need; leading to obesity. In addition, it has repercussions on health, creating diseases that range from diabetes to heart disease. Hence, nutritional plans to lose weight limit them. Therefore, it is important to know more about them and use them in an appropriate way.
Carbohydrates are energy
The blood, tissues and vital organs are benefited by the consumption of carbohydrates. Since, the carbon, hydrogen and oxygen, that form them, become the necessary energy; by means of glucose; to maintain metabolism and muscle movement. Hence, by consuming starches and sugars, in moderate portions according to BMI and daily activity, we can keep our health on point.1
In fact, recognize that carbohydrates can be of three types; simple, compound and complex; and knowing how to include them in your daily diet becomes a smart tactic. Especially because in this way we can establish healthy habits, avoiding obesity and its consequences, in addition to making the most of these components for health.
It is like this, like simple carbohydrates, made up of a single molecule; fructose and galactose; they are found naturally in whole fruits and milk. But they are also part of sweet processed products, such as cakes and soft drinks. Hence, as it is easily digested, the need to increase its consumption is felt. What it does, that the body transforms it into fat and stores it, helping to gain weight easily.2
In the same way, we find carbohydrates composed of two monosaccharide molecules; sucrose, lactose, maltose and cellobiose; included in chocolate or jam. That when consumed quickly increase the energy level. However, if they are not abused, the body stores them as energy and not as fat. This is how digestive processes are improved, facilitating nutrition and helping cell oxygenation.3
Also, complex carbohydrates; which includes whole grains, whole fruits, vegetables and legumes; bring great health benefits. Since, their energy supply is fast, but the body takes longer to digest them, giving a feeling of satiety. In this way, the amount of fiber, minerals and vitamins is increased, while overweight is kept at bay and the cellular structure is protected.3
The key is to eat a balanced diet
As we can see, carbohydrates are necessary for our body. But, in the way we make use of them, they become good or bad for our health. Especially, because people with a tendency to be overweight or who have some comorbidity such as diabetes, should be more aware of its consumption. Hence, it is necessary to bear in mind that flours turn into sugar and that is why their intake should be restricted to small portions that provide energy, taking care of our body.
References:
- Pincheira Daniela, Morgado Romina, Alviña Marcela, Vega Claudia. Quality of carbohydrates in the diet and its effect on the metabolic control of Type 2 Diabetes. ALAN [Internet]. Dec 2014 [citado 2021 Jun 23]; 64 (4): 241-247. Available in:
http://ve.scielo.org/scielo.php?script=sci_arttext&pid=S0004-06222014000400003&lng=es.
- Luna López Victoria, López Medina José Antonio, Vázquez Gutiérrez Mercedes, Fernández Soto M.ª Luisa. Carbohydrates: update on their role in diabetes mellitus and metabolic disease. Nutr. Hosp. [Internet]. Nov 2014 [citado 2021 Jun 23]; 30 (5): 1020-1031. Available in:
http://scielo.isciii.es/scielo.php?script=sci_arttext&pid=S0212-16112014001200005&lng=es
- Montse Vilaplana. Simple and complex carbohydrates. Dietary recommendations. Rev. Offarm. [internet] 2008 [consultado 23 jun 2021]; 27 (2): 54-57. Available in: https://www.elsevier.es/es-revista-offarm-4-pdf-13116052