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Those who love them madly, those who don't even want to see them, those who fear them but eat them all the same trying to find a balance. The best thing to do would be to figure out what the better carbohydrates and fill up on those who give us the energy needed to live, work, love and have fun. Instead of looking at this category in a superficial way, making a bundle of all the grass, to arrive at a good nutritional balance it is necessary to go into the matter and understand that there are different types of carbohydrates and their nature makes the difference. It is better to do it together with a nutritionist, especially if we want to gain or lose weight, but we can start to inform ourselves, to begin to become familiar with the different representatives of the mentioned category.
Why carbohydrates are important
Our daily fuel is i carbohydrates, they provide us with energy that we need to do every little daily activity, from breathing to jogging, from working to tidying up the house but also having fun, laughing, hugging.
Eliminating them from the diet is a very serious mistake, which can have annoying consequences in the short term, serious in the long term. If initially the veto against carbohydrates can make us sluggish and lazy, moody and sad, in the long run it makes us wasted and creates imbalances. Our body looks for energy and if it does not find it, it gradually destroys itself, it is ruined ... it loses consistency, in every sense. So let's get to better understand which are the best carbohydrates so you can eat them freely without fear of weight gain or other "terrible" consequences. L'Academy of Nutrition and Dietetics recommends taking carbohydrates in an amount equal to 50% of the total daily calorie intake in an average adult.
There are many carbohydrates even very different from each other, to understand how they behave it is better to divide them into categories. Let's start by analyzing their structure and distinguishing between
- Monosaccharides: glucose (corn sugar), fructose (fruit sugar), galactose (milk sugar)
- Disaccharides: sucrose and lactose
- Oligosaccharides: raffinose
- Polysaccharides (complex carbohydrates): amylopectin (vegetable starch), glycogen (animal starch), inulin
It is especially good to know that when we take in carbohydrates in the form of glycogen we store them in the liver for 1/3 and in the muscles for ⅔. They are precious because they provide us with the energy we need during physical activities, we can fill up with a carbohydrate-based meal after physical activity.
Another categorization is that between simple and complex carbohydrates. Let's start with the simple ones, which, as the name suggests, break down easily and release glucose into the body in a short time. If we take them in natural form (from fruit or vegetables) there are no problems, we absorb them correctly and our body is able to use these sugars easily, without making us accumulate fat. Simple carbohydrates in artificial form are not so healthy and we must be careful how many we consume, they are the ones we find in products such as biscuits, chocolate, honey, candies, prepared food, sauces, snacks and sucrose.
Regardless of who is on a diet or not, carbohydrates in artificial form should even be eliminated but since in life some sneakiness, especially if tasty, can be done, at least we try not to overdo it. The problem is that they release glucose very quickly and can cause some blood sugar spikes, followed by abrupt collapses. These roller coasters can affect our energies in the long run.
Let's move on to complex carbohydrates, also in this case the distinction between natural and refined shape. In the first case we are dealing with foods such as barley, beans, potatoes, bread and wholemeal flours and they release energy immediately, in the second case, it is products such as biscuits, cakes, flour, bread, white rice that release more energy. slowly. Even in the category of complexes, carbohydrates in natural form are preferred.
So what are the best carbohydrates
We have already figured out which ones in natural form are "More good", but between simple and complex? Better the latter because they don't create those blood sugar spikes that can create disturbances. This is not the only advantage. Complex carbohydrates also have greater nourishing power, they satisfy us and are rich in minerals and fibers, they favor intestinal regularity effect and decrease cholesterol levels.
Those who are afraid of gaining weight due to carbohydrates should not eliminate them all, on the contrary, they should not eliminate anything but only limit the doses of artificial and refined ones which are however important for a balanced diet.
In general if we were to make a ranking and indicate which are the better carbohydrates, here's what we would write.
- Sweet potatoes)
- Wholemeal flour products
- Brown rice
Between cereals we can make a further and important selection, opting for - millet (light to digest and with a high protein content)
- oats (the most protein)
buckwheat (with a high content of carbohydrates and proteins)
For those who must avoid gluten, brown rice, millet, quinoa and buckwheat are fine.