Carbohydrates are an integral part of everyone’s diet, they give us the very energy that is simply necessary for active living, and the nutrition of a person without carbohydrates certainly cannot be called balanced and correct. But in the modern world, a number of myths have arisen concerning products containing a large number of carbohydrates – most of them are afraid of being a fire and are trying to avoid it in every way while making a huge mistake.
Myth #1: From carbohydrates fuller
In this statement, there is some truth, but it is only partly true. Complex carbohydrates – whole wheat bread, cereals, pasta from durum wheat, starchy vegetables – do not pose any particular harm to the body. But simple carbohydrates are really high in calories. They contain a lot of sugar and only a small amount of fiber. Therefore, when you consume carbohydrates, the body receives so-called empty calories. They are not processed into energy.
However, many nutritionists believe that the cause of excess weight gain is not carbohydrates per se. It’s just that the food is delicious, and sometimes we do not really watch how many sweets and cookies were eaten. That’s extra pounds. However, complex carbohydrates can be quite high in calories. For example, pasta with cream sauce. From such food, too, you can easily recover.
Start a nutrition diary and monitor how much carbohydrate is in your diet. From one sweet with you, nothing bad will happen, but if you ate a dozen, then it’s time to think about your nutrition and stop blaming carbohydrates in everything.
Myth # 2: All simple carbohydrates are equally harmful
No, it’s not. Simple carbohydrates can also vary. Chips, sweets, confectionery and bakery products, sweet soda – this is one thing. They really do not benefit your body, although sometimes you can be pampered. But fruits and dairy products are different. They are also simple carbohydrates, but for the body, these products are much more useful.
However, it is worth remembering that simple carbohydrates act on the body in the same way. They have a low glycemic index and increase the level of sugar in the blood. As a result, the appetite grows faster. Therefore, if you want to stay full longer, then lean on complex carbohydrates. They are absorbed by the body longer, so the feeling of hunger does not attack you right away.
Myth # 3: Pasta and bread are the enemies of the figure
If you are talking about any pasta and any bread, then you are mistaken. Nutritionists claim that these products can be absolutely harmless to the figure and health. Just choose whole wheat bread and pasta, made from durum wheat.
Do not add to the dish high-calorie sauces and harmful foods. They are your main enemies. If you cook pasta, then combine it with healthy vegetables or boiled meat. By the way, the size of the portion should not exceed the size of your fist. And if you like biting sandwiches, then use it to fill the chicken, cooked on the grill, tomatoes, avocado and other nutritious foods.
Myth # 4: You can lose weight only on a low-carb diet
If you have a lot of excess weight, and you are dreaming to get rid of it as quickly as possible, then maybe this option will suit you. However, remember that carbohydrates are important for the vigor and active work of the brain. They in fact deliver in an organism a glucose which he recycles in energy. And when there is no glucose, then the energy is processed into fat. The state of carbohydrate starvation of cells is called ketosis.
However, nutritionists warn that the result will be rapid, but it is unlikely to last long. You, in fact, can not constantly adhere to such a diet, which means that extra pounds will soon return. And it will be great if they do not take a couple with them. By the way, the state of ketosis is also fraught with the appearance of chronic unpleasant odor from the mouth and constipation.
Therefore, do not minimize carbohydrates to the limit. Just try to keep track of the size of portions and eat at about the same time. Include more complex carbohydrates in the diet and
Myth # 5: Carbohydrates should be less than 50% of the total diet
This myth is directly related to the previous one. For some reason, it is believed that you can lose excess pounds only if you reduce the intake of carbohydrates to a minimum.
Of course, for each person, the percentage of certain substances in the diet will be different. It depends on age, sex, lifestyle. However, nutritionists unanimously assert that in the diet of an adult person should be 45-60% carbohydrates. This is the optimal norm, which is necessary for the normal vital activity of the whole organism.
Even if you are actively involved in sports, this percentage does not change. You can increase the total calorie intake, but the carbohydrates in it should still be 45-60%.