What are carbohydrates, how do they work & what is there use.
Lets discover the function, value & use of this indispensable nutrient.
Carbohydrates together with protein & fat form & nourish our body, giving energy to our brain; without them we cannot live & thats why it is very important getting to know them & especially learn how to use them correctly. Carbohydrates are also known as glucides from the greek glucos & are made of MONOSACCHARIDES (glucose, galactose & fructose), when these are joined together they become DISACCHARIDES like lactose, sucrose & maltose; if more than two monosaccharides are joined together than they become POLYSACCHARIDES, like for example starch. If they are made from various elements than they are called carbohydrates or sugar, whilst carbohydrate compounds are called complex sugars.
Carbohydrates are the main immediate source of energy available right after the consumption of the food containing them & they are placed on our muscles & in our liver under the form of glycogen. In order to be used, glycogen must be released by each & every element forming it passing through our blood & nourishing our tissue.
Not all glucides are alike however some are “BAD” whilst some are “GOOD”, Lets find out which they are & how they act on our organism.
Bad Carbs are those that due to their excessive consumption have brought to this world a whole list of dieseases such as; diabetes, overweight, dementia & fatty liver.
But why are they “bad”?
- They have a low nutrient & fibre content,
- very high glycemic index level
- calories that are immediately turned into fat
- tiresome feeling due to high levels of sugar in our blood
Amongst these we find: sweets & cakes, breakfast cereals with added sugar, drinks with added sugar, white bread & white pasta.
The “Good” carbs are those that contain excellent quantities of soluble & insoluble fibres that reduce the speed of the sugar towards our blood. This leads to a regular insuline production & a higher satiety feeling at the end of the meal.
Why are they “good”?
- high nutrient & fibre content
- low glycemic index level
- less calories but higher satiety feeling
- Stimulate metabolism in a natural way
Amongst these we find: fresh fruit & vegetables, breakfast cereals with no added sugar, whole grains.
How can we avoid high glycemic peaks & whilst still eating carbs?
Eating food with a large carb content being “good” or “bad” carbs, can always be a risk in increasing our glycemic level, therefore we must know how to choose & match the right foods. We must first of all choose the food according to its quality & match it to others rich in fibres & protein but poor in fats.
The principle sources of carbohydrates should be chosen amongst bread, pasta, rice, polenta, barley or their similars possibly in the wholmeal version (brown). The ideal proteic foods to accompany the carbs are, white meat, fish, shellfish, eggs, legumes, tofu, seitan, tempeh, but also nuts such as; walnuts, almonds, pistacchios, pine nuts & hazelnuts, all rich in protein & “good” fats.
Carbohydrates are situated at the bottom of the mediterranean diet food pyramid, this means, that a daily consumption is suggested, but as explained we must try to reduce foods that a processed or refined. A healthy & balanced diet must give our organism all the macro & micro nutrients required to function correctly, therefore carbs are fundamental, so removing them completely like suggested in some extreme weightloss diet is very bad & could be harmful for our organism, since it will be missing an important element necessary for its correct functioning.
Take a look at our tried and tested method: Anti-Diet
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