We recommend nutritional guidelines about half the calories obtained from carbohydrates.
On the other hand, some claim that carbohydrates cause obesity and type 2 diabetes, and that most people should be avoided.
There are good arguments on both sides, and it seems that the needs of carbohydrates depend greatly on the person.
Some people do better with a lower intake of carbohydrates, while others eat very well much carbohydrate.
This article takes a detailed look carbohydrates, their health effects and how to make the right decisions.
What are carbohydrates?
Carbohydrates, or carbohydrates, are molecules that have carbon, hydrogen and oxygen.
In the diet, "carbohydrates" refers to one of the three macronutrients [1] . The other two are proteins [2] and fat.
Carbohydrate diet can be divided into three main categories:
- Sugar: sweet, short-chain carbohydrates found in food. Examples are glucose, fructose [3] , galactose and sucrose.
- Strengths: long chains of glucose molecules, optionally broken down into glucose in the digestive system.
- Fiber: Humans can not digest fiber, but the bacteria [4] may make in the digestive system use some [5] of them.
The main purpose of the carbohydrates in the diet is to provide energy. Most carbohydrates degraded or converted into glucose, which can be used as energy. Carbohydrates can also be converted into fat (energy stored) for later use.
Fiber is an exception. It does not directly supply energy, but it feed the bacteria in the digestive system. These bacteria can use the fiber to fatty acids, which produce to use for energy, some of our cells.
Sugar alcohols [6] classified as carbohydrates. They taste sweet, but usually do not provide a lot of calories.
Conclusion: Carbohydrates are one of three macronutrients. The major types of dietary carbohydrates are sugar, starch and fiber.
vs refined carbohydrates "" "everything"
Not all carbohydrates are created equal.
There are many different types of foods, carbohydrates, which vary greatly in their effects on health, included.
Although carbohydrates are often referred to as "simple" versus "complex" I personally is "whole" vs "refined" to make more sense.
Grain processed carbohydrates and contain natural fiber in foods while refined carbohydrates were treated and had wiped out the natural fiber.
Examples of carbohydrates include whole vegetables, whole fruits, vegetables, potatoes, [7] , and whole grains. These foods are generally healthy.
Furthermore, refined carbohydrates include soft drinks, fruit juices, pastries, white bread, white pasta, rice and others.
Many studies show that consumption of refined carbohydrates is with health problems such as obesity and diabetes type 2 is associated with ( 1 , 2 , 3 ).
Tend to cause spikes in blood sugar levels, which can trigger a later accident, the hunger and the desire for more carbohydrate foods ( 4 , 5 ).
This is the "roller coaster blood sugar" that many people are familiar.
High in refined carbohydrate foods are generally low in essential nutrients. In other words, it is "empty" calories.
The added sugar [8] are a different story, which are absolute, carbohydrates and worst associated with all kinds of chronic diseases ( 6 , 7 , 8 , 9 ).
However, it makes no sense, all foods containing carbohydrates to demonize because of the health effects of their processed counterparts.
The sources of carbohydrates are whole foods loaded with nutrients and fiber [9] cause, and not the same increases and decreases in blood sugar levels.
Hundreds of studies on high-fiber carbohydrates such as vegetables, fruits [10] , legumes [11] and whole grains [12] show that the performance of improved metabolic health and a lower risk of diseases (peg 10 , 11 , 12 , 13 , 14 ) ,
Conclusion: Not all carbohydrates are created equal. Refined carbohydrates are associated with obesity and metabolic disorders, but not processed carbohydrate foods are very healthy.
Low-carb are for some people
No discussion on carbohydrates is without mentioning the diets low in carbohydrates [13] .
These types of systems limiting carbohydrates while high in protein and fat.
More than 23 studies [14] have shown that low carbohydrate diets more effective than the standard diet "low in fat", which are recommended for decades.
These studies show that low-carb diets cause more weight loss [15] and lead to greater improvement in several markers of health, including HDL ("good") cholesterol, triglycerides, blood glucose, blood pressure and other ( 15 , 16 , 17 , 18 , 19 ).
For people who are obese or metabolic syndrome and / or type 2 diabetes, low carb diets can have lifesaving benefits.
This should not be taken lightly, as it is currently responsible the major health problems in the world for millions of deaths annually.
However, just because the low-carb diets are helpful for weight loss and people with certain metabolic problems, they are certainly not the solution for all.
Conclusion: More than 23 studies have shown that low-carbohydrate shown very effective for weight loss and improvements in metabolic health.
"Carbs" are not the cause of obesity
Carbohydrate restriction can often (at least partially) reversed obesity.
However, this does not mean that carbohydrates are the cause of obesity in the first place.
This is actually a myth, and there's a lot of evidence [16] on the other hand.
It is true, be added sugar and refined carbohydrates to increased obesity, carbohydrate sources is different high fiber whole foods.
People were consumption of carbohydrates for thousands of years in one form or another. The obesity epidemic began around 1980, and the epidemic of type 2 diabetes soon after.
Debt new health problems have something to eat, just does not make sense long.
Note that many people remained in good health, while a diet rich in carbohydrates, such as Okinawa, Kitavans and rice eaters in Asia.
What they all had in common was that they eat unprocessed foods real.
, People who are a lot of refined carbohydrates and consume but processed foods [17] are sick and unhealthy usually be.
Conclusion: The people have been eating carbohydrates before the obesity epidemic, and there are many examples of people who may be rich in carbohydrates in good health by eating a diet.
Carbohydrates are not "essential", but many container carbohydrate foods are incredibly healthy
Many low-carbers claim that carbohydrates not an essential nutrient.
This is technically true. The body can not function without a single gram of carbohydrates in the diet.
It is a myth that the brain needs 130 grams of carbohydrates per day.
If we do not eat carbohydrates, the portion of the brain to use ketones for energy. These are from fat (from 20 ).
In addition, the body can not produce some glucose the brain needs a process called gluconeogenesis [18] .
However, just because carbohydrates not "essential" - that does not mean they can not be beneficial.
Many carbohydrate foods are healthy and nutritious, like fruits and vegetables. These foods have a variety of useful compounds and provide a variety of health benefits.
Although it is possible to survive even in a zero-carb diet probably is not a good option because they lack in plant foods that science has proved to be advantageous.
Conclusion: Carbohydrates are not an "essential" nutrient. However, many foods are rich in vegetable carbohydrates loaded with valuable nutrients, preventing them is a bad idea.
How to choose to make the right decisions
In general, carbohydrates are found in its natural form, which are rich in fiber, healthy, while those who were stripped of their fibers are not.
If it is a complete food, ingredient, then it is likely that a healthy diet [19] for most people, no matter what the carbohydrate content.
In this sense it is possible to classify most carbohydrates as "good" or "bad" - but be aware that it is only a general guideline.
Things are rarely black and white in your diet.
Good carbs:
- Vegetables: all of them. It, a variety of vegetables to eat every day is best.
- Whole fruits: apples [20] , bananas [21] , strawberries [22] etc.
- Legumes: lentils, bean [23] , peas, etc.
- Nuts: almonds [24] , walnuts, hazelnuts, macadamias, peanuts [25] etc.
- Seeds: Chia seeds [26] , pumpkin seeds.
- Whole grains: Choose beans that are really together, as in the pure oats [27] , Quinoa [28] , brown rice [29] , etc.
- Tubers: potatoes, sweet potatoes [30] etc.
People who are trying to limit carbohydrates should beware of all cereals, legumes, tubers and fruits are high in sugar.
The bad carbs:
- Sugary drinks: Coca Cola, Pepsi, Vitamin Water [31] etc. Sugary drinks are some of the healthiest things [32] , which you can put into your body.
- Juice: Unfortunately fruit [33] may on sugary drinks similar metabolic effects.
- White bread, these are the refined carbohydrates that are low in essential nutrients and bad for metabolic health. This applies to most commercial bread.
- Cakes, biscuits and cake: You are to be very high in sugar and wheat generally.
- Ice: most types of ice are very high in sugar, but there are exceptions.
- Sweets and chocolates: If you eat chocolate, you choose quality dark chocolate [34] .
- French fries and potato chips: all are healthy, but the chips and French fries do not.
These foods in moderation can be good for some people, but many will do better to avoid as far as possible.
Bottom Line: carbohydrates in their natural form, which are rich in fiber is usually healthy. Processed foods with sugar and refined carbohydrates are extremely unhealthy.
Low carb is for some, but others work best with much carbohydrates
No one size fits all broth.
The "optimal" intake of carbohydrates, depends on many factors, including age, sex, metabolic health, physical activity, eating habits and personal preferences.
If you have a lot of weight to lose, or have health problems such as the metabolic syndrome and / or type 2 diabetes, then you probably are carbohydrate sensitive.
In this case, reducing the intake of carbohydrates have clear advantages Rescue [35] .
On the other hand, if you are a healthy person who is trying to stay healthy, then there is probably no reason for you to avoid "carbohydrates" - only to food sticking single ingredient whole whenever possible.
If you are thin and / or very physically active by nature, then you can also work much better with a lot of carbohydrates in your diet.
Different strokes for different folks.
References
- ^ macronutrients (en.wikipedia.org)
- ^ protein (authoritynutrition.com)
- ^ fructose (authoritynutrition.com)
- ^ bacteria (authoritynutrition.com)
- ^ some (authoritynutrition.com)
- ^ sugar alcohols (authoritynutrition.com)
- ^ potatoes (authoritynutrition.com)
- ^ sugar (authoritynutrition.com)
- ^ fibers (authoritynutrition.com)
- ^ fruits (authoritynutrition.com)
- ^ legumes (authoritynutrition.com)
- ^ whole grains (authoritynutrition.com)
- ^ Low-carb diets (authoritynutrition.com)
- ^ 23 studies (authoritynutrition.com)
- ^ more weight loss (authoritynutrition.com)
- ^ Tests ton (wholehealthsource.blogspot.com)
- ^ processed foods (authoritynutrition.com)
- ^ gluconeogenesis (en.wikipedia.org)
- ^ healthy foods (authoritynutrition.com)
- ^ Apple (authoritynutrition.com)
- ^ bananas (authoritynutrition.com)
- ^ strawberries (authoritynutrition.com)
- ^ bean (authoritynutrition.com)
- ^ almonds (authoritynutrition.com)
- ^ Peanuts (authoritynutrition.com)
- ^ chia seeds (authoritynutrition.com)
- ^ oats (authoritynutrition.com)
- ^ Quinoa (authoritynutrition.com)
- ^ Rice (authoritynutrition.com)
- ^ batatas (authoritynutrition.com)
- ^ Vitamin Water (authoritynutrition.com)
- ^ unhealthy things (authoritynutrition.com)
- ^ juices (authoritynutrition.com)
- ^ black chocolate (authoritynutrition.com)
- ^ saving benefits of life (authoritynutrition.com)
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