3 myths about carbohydrates that prevent you live

What is the problem

"At night the only meat without bread," "All of this cookie will settle on your waist ..." What did we just do not hear about these evil and terrible carbohydrates! Sure, you can just add to the list the counsel of his friends and slimming quotations from books clever dieticians.

However, carbohydrates are not so afraid of what they describe. It's one of the three major nutrients (along with protein and fat) that are necessary for the person. It is the main source of energy for the brain, muscles and body as a whole. Carbohydrates are essential for normal functioning of every human being.

So what's the catch? Saying "carbohydrates - is poison", as a rule, does not imply fruits, vegetables, herbs or grains, and foods such as flour (bread, rolls, biscuits) and sweet (candy, cakes, soft drinks).

Not all carbohydrates are created equal. It is important to remember that it is, and in what quantity should be included in your diet. To do this, Let us examine the most common misconceptions about carbohydrates and scientifically confirmed facts about them.

Myths about carbohydrates

1. Carbohydrates fattening

Of course, it is easier to blame all the wrongs of any product than a comprehensive approach to planning your diet. The fact that a carbohydrate-containing products - it's delicious, and many can not resist the additives. Only it will not be an extra serving of vegetables and fruit, and another bag of chips or a packet of biscuits.

Not get fat from carbohydrates and overeating.

Include in your diet more unprocessed natural foods, and control the volume of refined sugar consumption. Remember: if you consume more calories than your body needs (even if they come at the expense of protein or fat), weight will increase.

2. Fast carbohydrates may not be useful

Carbohydrates can be simple (fast) and complex (slow). It is believed that the first - this is very bad, and the second - this is very good. And at this moment it is worth looking in more detail.

All carbohydrates are made up of units - saccharides. The more, the complex carbohydrates. Simple carbohydrates consist of one (monosaccharides) or two (disaccharides) of such units. The complex composed of three or more units. Our intestine is able to absorb only monosaccharides. The challenge for the rest of the gastrointestinal tract - break down carbohydrates into simple shapes.

Thus, a simple carbohydrate, it is not necessary to break down, because it enters the body is already in finished form. And because he immediately gets into the blood, drastically increasing the level of insulin. He quickly digested and does not give the feeling of satiety, and therefore is considered fast. Complex carbohydrates require treatment, so the sugar in the blood comes gradually, and we have long-lasting feeling of fullness.

Fast carbs - it's sugar, honey, dairy products, fruits, processed grains, ground grains. Complex carbohydrates - it is vegetables, greens, legumes, cereals, whole grains.

But does this mean that it is now necessary to eat only slow carbohydrates? Of course not!

All the matter in the tissue. Fiber - a coarse fibers contained in all unprocessed plant foods. It is not absorbed in the gastrointestinal tract, thereby slowing down the absorption of sugar and process it into the blood. Eating carbohydrates rich in fiber will give you a long a feeling of satiety and not add unwanted kilograms.

Fast carbs with fiber is not harmful, eat them safely. But without it - be careful! Prefer bun juicy pear, and instead of white milled rice cook brown or wild.

3. Do you want to be in the form - forget about the bread and pasta

It rings true, especially if you listen to the ardent fans of the carbohydrate-free diets like Atkins or Ducane. Especially when they mention the magic word "ketosis."

Ketosis is a condition when the body in the absence of carbohydrates for energy begins to break down fats. It seems that sound tempting? Certainly not.

With the splitting of fats a large amount of ketone bodies. If no carbohydrates in the diet of a short time, the danger of these bodies are not for a person. But in the case of prolonged fasting carbohydrate concentration of ketone bodies in the blood increases dramatically. And it causes poisoning, up to ketoatsidoticheskaya coma and death.

If you are not afraid of a health problem, and is important only appearance, remember that if you ketosis your body will smell of acetone such as nail polish remover.

Yes, the low-carb diet will give you the effect of rapid weight loss, but they can also harm your health. A study Science Confirms It: Carbs DO NOT Make You Fat has long confirmed that the same way and lose weight on a diet with normal carbohydrate, and their limitations. The main thing - to consume any food in moderation.

How much you should eat carbohydrates

scientists say The norms of physiological needs for energy and nutrients for different groups of the Russian population. GuidelinesThat carbohydrates should make up 50-60% of the daily ration. Devotees "Chinese studies"Prefer herbal carbohydrates anything advising fill their diet by 90-100%.

How to solve this question for himself - solely your choice. While maintaining the balance you will always have enough energy for new beginnings and a single extra gram on the sides.

summing up

• Carbohydrates - it's not just cookies and cakes, pasta and sweets. Carbohydrates - are fresh vegetables, herbs, fruit and an endless variety of cereals.
• Carbohydrates are essential for the life of all. Full exclude them from the diet can lead to serious health problems.
• Fast carbs - it's tasty and nice, if you know what to choose (natural and abundant coarse fibers).
• trendy diets can say whatever you want, the main thing - is critical to take any information and relate it to their own needs and preferences.

How do you feel about carbohydrates? What do you prefer more: the flour and sweet or vegetables and cereals? Share your opinion in the comments.