Carbohydrates are necessary for the proper functioning of the body, they are one of the main sources of energy and benefit health.
Photo: Image by Bernadette Wurzinger on Pixabay / Pixabay
Lately carbohydrates have been a hot topic in the field of nutrition, especially because of the popular keto trend. The truth is that low-carb diets have gained a large following and while they are associated with some benefits, they have made carbohydrates the black sheep of the nutritional landscape. The first and most important thing is to understand that not all carbohydrates are the same, there are the simple and the complex; that is why there is a big difference between a bowl of quinoa and crackers.
It’s time to break the myth that exists about carbohydrate consumption and weight gain. In fact, it is important to know that they are responsible for filling us with quality energy, to perform all daily functions with integrity and also help regulate brain activity. Carbohydrates are the base of the food pyramid, and therefore must play a key role in our diet. Therefore, the quality of the carbohydrates we consume is essential and plays an important role in weight loss, those considered “good carbohydrates” are complex and are those that we must promote in our daily diet. We obtain them through the consumption of whole grains, legumes, vegetables, fruits and nuts, they are options that stand out for their content in starches, vitamins and fiber; which will keep the level of insulin in the blood of our body controlled.
The good news is that the consumption of quality sources of carbohydrates, it can have the most positive effects on our body weight and waist measurements. They are also associated with great qualities to reduce swelling and thereby reduce the risk of certain chronic diseases. Read on to find out how eating carbohydrates is a healthy and slimming nutritional habit.
1. Eating the right carbohydrates helps you lose weight
We have good news for you, if you are looking to lose weight consuming less carbohydrates is not the answer and in fact it is proven by science. According to a recent study led by the Physicians Committee for Responsible Medicine, people who started a plant-based low-fat diet (and significantly increased their carbohydrate intake) lost more weight than those who stuck to their regular diet that includes animal protein, although neither group intentionally restricted calories. Therefore consume controlled servings of high-quality carbohydrates In the daily diet, if it will make a difference: they accelerate the metabolism and shine for their satiating capacity that intervenes in a positive way in the control of appetite. Bet on the consumption of quinoa, brown rice, oats, legumes and yogurt.
2. Carbohydrates can help reduce dangerous visceral fat
In general, an excess of fat in the body will never be healthy and for obvious reasons it is related to weight gain and increases the risk of developing metabolic syndrome. However, there is a type of fat that is very dangerous to health: visceral, which cannot always be seen, but which surrounds the internal organs and is related to heart disease and diabetes. Making lifestyle adjustments focused on diet and physical activity has been proven to be a critical measure. In particular, there is a clinical trial also directed by the Committee of Physicians for Responsible Medicine, in which it was found that people who adopted a plant-based high carbohydrate diet They also significantly reduced the amount of visceral fat on their bodies.
3. High-fiber carbohydrates flatten the belly
Simple carbohydrates are those that are rapidly broken down in the body to be used for energy and are found in many processed foods rich in sugars and reigning flours; Its consumption is usually associated with various health effects, such as weight gain and increased inflammation, in fact in the long term they make the volume of the abdomen visibly protruding. The good news is that adding the right carbohydrates to your daily diet is the solution, especially those that stand out for their high fiber content. According to a 2020 study published in Clinical and Translational Gastroenterology, it found that people who consumed a diet high in carbohydrates and fiber experienced less bloating than those who ate a meal plan rich in protein or unsaturated fat.
4. The importance of taking care of the sources and portions
Although complex carbohydrates are good for health and weight loss, it is vital to consume them with caution and in controlled portions, since in excess they are not a good habit for weight loss. SAccording to a 2015 study published in the Journal of Nutrition, after a period of weight loss, people who followed a low-carbohydrate diet had 4.4% less fat mass than those who followed a diet high in carbohydrates and low in fat.
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Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.