Lately everyone talks about carbohydrates. The truth is that very fashion keto diet, has achieved wake up all kinds of questions around the consumption of carbohydrates. The first thing you should know is that the carbohydrates are an important part of our daily life, in quantities Y suitable sources are necessary for the good functioning of the organism, and that is why omitting them completely is not recommended.
Carbohydrates are found in all kinds of foods Y everyday drinks, although numerous processed products are characterized by their high content; are also found in more natural foods like the fruits and vegetables.
If we think about it carefully, carbohydrates sThey are found in practically most of the ingredients with which we base the Main meals. They are found in the fruit, the juice, breakfast cereals, the oats, bread, rice, legumes, Pasta, numerous vegetables and even in the alcoholic drinks. And of course in all types of processed, as it happens in a particular way with cookies, bars, desserts, ice cream, sauces Y dressings.
In such a way that it does not Needless to say, it is quite possible that we can exaggerate with carbohydrates. It is true that in last years has drawn special attention to high intake of bad carbohydrates, mainly those derived from refined grains Y added sugars. In fact, it has A study recent of the year 2019 published in Journal of the American Medical Association endorsed by Americans consume on average about 42% of daily calories coming from low-quality carbohydrates.
It is well known that a excess in consumptiono de “bad” carbohydrates Is associated with serious consequences to health. In such a way that it is not news to know that this recurrent eating habit of modern society ends up leading to high blood sugar levels, fatigue, skin problems, weight gain and more.
Now carbohydrates they are not inherently bad; actually, they are an important part of the daily diet and all balanced diet. They are important because they are the the body’s main source of energy in such a way that they are responsible for making we move Y let’s think, and of course they intervene in all daily functions.
Understand the world of carbohydrates, it’s not that complex. There are two types of carbohydrates: simple and complex, with which we must take special care is with the simple carbohydrates. The simple processed carbohydrates come from foods like ready meals, sauces, pastries Y industrial bakery. The simple carbohydrates are rapidly broken down by the body to be used as energy, although they also supply energy, they lack vitamins, minerals and fiber, and it is also very normal that they contain a high caloric intake. It is worth mentioning that they are also found naturally in foods such as fruits, milk Y Their derivatives, as in processed sugars Y refined as sweets, common sugar, syrups Y the sodas. Most of your carbohydrate intake should come from complex carbohydrates (starches) and natural sugars, instead of processed or refined sugars.
On the other hand, complex carbohydrates are considered “buenos” and are found in foods such as whole grains: oats, quinoa or brown rice, legumes and vegetables. Have the goodness to be more nutrient dense and provide the body with much more than a rapid glucose spike Y stored fat. The complex carbohydrates They tend to be low on the glycemic index (GI), a measure used to determine how quickly increases Y lowers blood sugar level after consuming a food, while simple carbohydrates They are tall.
The studies demonstrate that diets containing moderate levels of complex carbohydrates of good quality, are more effective than diets with IG alto for reduce body weight, control the metabolism of the glucose Y insulin. In other words: if you want to be healthy and have you under control body weight, you can eat carbohydrates, not too many and above all it is basic that are complex.
The truth is that before making any adjustments to our Everyday habits, first of all it is important to establish whether they’re eating too many carbohydrates. Based on this, we set out to compile some of the main signals dand peligro, which various registered nutritionists warn. And they all agree that among all the messages that the body can send us before a excess carbohydrates, there is an infallible sign: feeling bloated and heavy.
The reason is simple: eat too many processed carbohydrates produce abdominal distension because the body has to store more water, for storing energy from carbohydrates. In fact this is the main cause whereby, when we overdo it with lots of carbohydrates We feel like we ended the day winning between Additional 4-5 pounds, however it is Fluid retention!
When we eat too many carbohydrates, the body cannot use all that energy at once. The solution? He keeps them as a kind of power reserve. In more detail, what happens is thate the muscles they end storing extra carbohydrates that are not used immediately to get energy like glycogen. That is why a fluid retention, which contributes to that characteristic feeling of heaviness
Another reason carbohydrates can cause swelling is due to the type of ultra-processed foods In which the refined carbohydrates. It is quite a disturbing fact to know that most people tend to overeating carbohydrates that are refined, sugary and / or salty. The truth is excess sugar and salt, make the body retain water to achieve dilution and thus it is possible to restore the fluid balance in the body. And of course the indisputable symptoms are inflammation, bloating Y the inflamation.
Although specialists emphasize that part of the inflamation derived from eating carbohydrates in excess, it will be temporal. In the long term the swelling Y the weight of water may end up becoming safe fat gain Y body weight.
In fact the reason for the weight gain is simpler than we think, since it is much more likely that refined carbohydrates have a high calorie content, since they are generally loaded with fat and sugar, and this contributes to weight gain. So yes you constantly feel bloated, the reason may be the excess carbohydrates in your daily diet and of course it is very likely that it could be the reason for those weight gains “Inexplicable”.
The million dollar question How can you tell if the bloating is caused by eating too many carbohydrates or if it is something else? The first thing that is important to mention is that the excessive bloating may come from many things, since food intolerances up to one excessive salt intake. However the good news is that there is a couple of ways to determine if this bloating is due to eating too many carbohydrates:
- The first is identify the location of the swelling. You can know if you have consumed too much salt compared to carbohydrates because salt tends to cause fluid retention in limbs, as the feet, ankles and fingers. While with an excess of carbohydrates the bloating will always be in the abdominal region.
- Another way is to make a small dietary intervention, that is, test if carbohydrates or another factor are causing the swelling. A good tip it is eat just half a cup of a healthy carbohydrate Y rich in fiber (such as oatmeal, quinoa, brown rice, or sweet potato), and see if fatigue, heaviness Y weight gain they resolve themselves.
Therefore the new challenge it will be find new ways to incorporate carbohydrates into a healthy diet. The good news is that it’s not that complicated, since the first rule will be to choose the Natural sources by integrating complex carbohydrates, like the sweet potatoes, quinoa, beans and lentils, berries, whole wheat products Y pumpkin. Avoid all kinds of simple and refined carbohydrates, not only will it be of great help to combat bloating, it is an important health measure and is key in controlling body weight.
Remember that ccomplex arbohydrates they are more high in fiber that the simple carbohydrates, and fiber is vital for good digestive health and control of cholesterol and blood sugar levels. It is also a essential nutrient in the weightloss. Now you know, the quality of food what we consume: it matters a lot.
Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.