There are certain beliefs related to health, and specifically, nutrition, that are firmly rooted in the population. So much so, that they become authentic mantras that are repeated and passed from generation to generation, without questioning their veracity. Some of the most widespread are, for example, that breakfast is the most important meal of the day, that we should eat five times throughout the day, or that eggs are a dangerous source of cholesterol. Now, another statement is added to this list that a large part of the population also defends: Carbohydrates make you fat and we should eliminate foods like bread.
Well, like most myths, its message contains some lies and some truth. And, as dietitian Shyla Cadogan states, «carbohydrates are not the enemy, they are actually the «body’s preferred energy source». The point is that carbohydrates are not all the same, and therefore, their effects are not the same either.
Do carbohydrates make you fat?
Starting from the idea outlined a few lines above, the dietician insists on the idea that there are different types of carbohydrates. «Both broccoli and cupcakes vanilla have carbohydrates, but clearly one is a more nutritious source than the others,» says the expert.
The point is that, today, there are many people who see carbohydrates as the number one enemy of their diet, they identify it with a nutrient that makes them fat and sick. However, «carbohydrates themselves are not the problem«Cadogan asserts. And he points out the two main reasons that support such a statement:
- On the one hand, insulin resistance which is usually due to excessive consumption of refined foods, can cause people to gain weight and make it even more difficult to lose it. Conditions such as polycystic ovary syndrome (PCOS) are also implicated in insulin resistance.
- And secondly, feeling out of control around carbs and eating them in excess makes it difficult to lose weight. People who have trouble with this find that losing weight is much easier when they eliminate carbohydrates from their diet completely for this reason.
The point is that the real nutritional mistake is eating too many foods rich in refined carbohydrates. A habit that in itself damages health, and that if it is also part of a diet low in fruits, vegetables and whole grains, could make the situation worse.
What usually happens is that many times, people who eat a diet lacking in fresh vegetables and who also overconsume foods rich in refined carbohydrates, attribute their weight gain or health problems to carbohydrates, without stopping to think about the distinction that Cadogan pointed out and which refers to the two types of carbohydrates that exist: complex or slow absorption, and simple or rapid absorption.
Simple and complex carbohydrates
Carbohydrates are made up of three components: fiber, starch and sugar. Fiber and starch are complex carbohydrates and sugar is a simple carbohydrate.
Regarding their behavior in the body, the complex carbohydrates They release glucose into the blood gradually, so that sugar spikes do not occur, and they take longer to be digested by the body. On the contrary, sugar (simple carbohydrate) is a quick source of energy that quickly raises blood glucose levels. Therefore, it is advisable to prioritize complex carbohydrates over simple ones.
Complex carbohydrates are found in whole foods. These are also rich in nutrients, such as vitamins, minerals and fiber. Fiber helps you feel fuller for longer, which helps reduce cravings and maintain a healthy weight. It also promotes intestinal regularity and reduces cholesterol levels.
healthy carb pantry
Beyond the nutritional composition, the most practical thing is to know What foods are rich in simple and complex carbohydratesto take it into account when designing a complete, healthy and balanced diet. Let’s look at the main ones:
Simple carbohydrates:
- Sugar.
- White breads.
- Cakes, buns, cookies…
- Pasta made with refined flours.
- White rice.
- Sugary drinks.
Complex carbohydrates:
- Whole wheat pasta and bread.
- Brown rice.
- Oatmeal.
- Legumes.
- Fruits and vegetables.
what to include and what to limit
In summary, to include more foods rich in complex carbohydrates in the diet, in general, it is enough to choose more whole foods (brown rice, whole wheat bread, whole wheat pasta), and fruits and vegetables. On the other hand, to limit the consumption of simple carbohydrates, you should reduce ultra-processed foods (pizzas, processed meats, sauces…) and foods rich in simple sugars such as juices, milk, soft drinks, fruits, jam, honey, cookies or cakes.
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