What are carbohydrates and how to use them in our diet

Most people consider carbohydrate-rich foods to be the main enemy of their weight. Nutritionists say that it is not the amount of carbohydrates that is important, but the rate of their absorption by the body.

Scientists divide carbohydrate-containing foods into 3 groups:
– High speed of absorption: carrots, honey, white bread.
– Average speed of absorption: sugar, potatoes, bananas, rice, peas, pasta, oranges.
– Low rate of absorption: green vegetables, apricots, yogurt.

Products from the last group are the best allies for achieving a slim figure and maintaining low body weight.

Our weight depends on the total number 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 to calories using the following formula:
Step 1: Identify the total number of calories in the product. Carbohydrates are often broken down by labels fiber, sugars, and sugar alcohols. To determine how many grams of carbohydrates are in a product, we must take 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 the number of calories that come from carbohydrates, this is the last necessary step in the process.
Step 3: Divide the calorie label by the total calories. The result of this action will be <1. To determine the percentage of calories from a carbohydrate group, it is necessary to know the total calories contained in one serving of the food. This information is usually listed at the top of the product information label.

It is important to pay attention to the size of meals. The carbohydrate grams 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 carbohydrates or indigestible 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 carbohydrates indicated on the food label will provide us with 4 calories, regardless of its digestibility.

It may sound unbelievable, but maintaining a diet based on the intake of certain types of carbohydrates can help keep body weight low. For example, a particular type of carbohydrate is the polysaccharides contained in starch. However, to take advantage of the polysaccharide, the consumption of mono and disaccharides, such as glucose and white sugar, must be reduced.

According to a series of studies, people whose menu includes carbohydrates are easier to maintain their weight within normal limits for a prolonged period of time, compared to those who exclude them completely.

It is recommended that around 60% of the energy the body needs during the day is obtained from carbohydrates.

What are the main benefits of carbohydrate consumption:
– Carbohydrates neutralize the feeling of hunger quickly. Once they enter the digestive system, they swell, creating a feeling of satiety. At the same time, they reduce the amount of food consumed overall.
– Carbohydrates, particularly polysaccharides, are slowly digested by the digestive system, which causes rare bouts of hunger.
– 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 absorb fat faster. 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, which leads 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 little amounts of carbohydrates can be dangerous to health.

Doctors and dietitian are particularly concerned about the so-called Atkins diet, which is becoming more and more popular all over the world as some people seek to lose extra weight quickly.

According to American experts, in some cases, such diets can lead to ketoacidosis, a serious illness due to dangerously high levels of ketones (poisonous substances in the blood). They are produced in particularly large quantities in the liver if the insulin level falls due to inadequate nutrition or diabetes.