Most people consider carbohydrate-rich foods to be the main enemy of their weight. Nutritionists say that the amount of carbohydrates is not important, but the rate of absorption by the body.
Scientists divide carbohydrate-containing foods into 3 groups:
– High absorption speed: carrots, honey, white bread.
– Average absorption speed: sugar, potatoes, bananas, rice, peas, pasta, oranges.
– Low absorption rate: green vegetables, apricots, yogurt.
The products of the last group are the best allies to achieve a slim figure and maintain a low body weight.
Our weight depends on the total amount of calories we consume each day, so we can also convert grams of carbohydrates into calories. In addition, it will help us determine what percentage of the total calories in each meal comes from carbohydrate content.
We can convert grams into calories using the following formula:
Step 1: Identify the total amount of calories in the product. Carbohydrates are often broken down by the labels of fiber, sugars, and sugar alcohols. To determine how many grams of carbohydrates are in a product, we need to calculate the total amount.
Step 2: Multiply the total weight of carbohydrates by 4, because carbohydrates contain 4 calories per gram. For example, a meal that contains 21 g of carbohydrates has 84 calories. If our goal is simply to determine how many calories come from carbohydrates, this is the last necessary step in the process.
Step 3: Divide the calories on the label by the total calories. The result of this action will be <1. To determine the percentage of calories that come from lots of carbohydrates, you need to know the total calories contained in a serving of the meal. This information is usually listed at the top of the product information label.
It is important to pay attention to the size of the meals. The grams of carbohydrate listed on the product label are for the specified serving. If we eat more or less than one meal, this will distort the calculations.
We must be careful with foods that contain indigestible carbohydrates or fibers, since they do not intervene in the caloric content of the product. Since the specific type of fiber is not usually mentioned on the label, we must assume that each gram of the carbohydrates indicated on the food label will provide us with 4 calories, regardless of its digestibility.
It may sound unbelievable, but eating a diet based on certain types of carbohydrates can help you maintain a low body weight. For example, a particular type of carbohydrate is the polysaccharides contained in starch. However, to take advantage of the polysaccharide, you must reduce the consumption of mono and disaccharides, such as glucose and white sugar.
According to a series of studies, people whose menu contains carbohydrates more easily keep their weight within normal limits for an extended period of time, compared to those who exclude them completely.
It is recommended that approximately 60% of the energy that the body needs during the day is obtained from carbohydrates.
What are the main benefits of carbohydrate consumption:
– Carbohydrates quickly neutralize the feeling of hunger. Once they enter the digestive system, they swell and create a feeling of fullness. At the same time, they reduce the amount of food consumed overall.
– Carbohydrates, particularly polysaccharides, are slowly digested by the digestive system, leading to rare hunger flare-ups.
– Its role in blood glucose levels is irreplaceable. Its slow processing and absorption into the blood helps keep blood sugar levels at the same level without sudden changes.
– Carbohydrates also help you absorb fat more quickly. After processing, fat also carries energy to the body and does not store it.
– Especially during a diet, carbohydrates play an important role in proper digestion, leading to regular cleansing of the intestine and body. For this, the regular consumption of whole wheat bread, fruits and vegetables, different legumes and nuts is required.
Also, diets that contain too small amounts of carbohydrates can be dangerous for your health.
Doctors and dietitians are particularly concerned about the so-called Atkins diet, which is becoming increasingly popular around the world as some people seek to quickly lose the extra weight.
According to American experts, in some cases these diets can lead to ketoacidosis, a serious illness due to dangerously high levels of ketones (poisonous substances in the blood). They are produced in a particularly large amount in the liver if the insulin level drops due to poor nutrition or diabetes.