
Carbohydrates, the main source of our energy, are foods whose chemical constitution is based on a molecule of carbon, hydrogen and oxygen. Its main function is to give energy to the body and mind. The carbohydrate molecule, due to an enzyme called amylase, dissolves inside the body thus leaving it to get all the energy it needs for its day to day, that is, it allows the body and mind to use this molecule as fuel.
We have, therefore, that carbohydrates are necessary macronutrients that are obtained through food. There are three essential macronutrients: carbohydrates, proteins, and fats. These macronutrients are vital for the proper functioning of the body. All of them must be obtained through food since the body cannot produce them on its own. Wecan distinguish between simple carbohydrates and complex carbohydrates.
Simple carbohydrates
They are characterized by converting to glucose quickly: biscuits, white bread, refined flours … They provide energy at the moment of being consumed. If this energy is not spent in a short period of time, it is transformed into fat that is stored in the body.
Complex carbohydrates
They are also transformed into glucose, but in a much slower way thanks to the fiber they contain. If you do not spend the energy at the moment, it is only kept waiting: vegetables, whole grains and whole grains are the basis of simple carbohydrates. Keep in mind that the healthiest carbohydrates are those that have not undergone any transformation by humans.
Where are carbohydrates found
There are many foods that provide carbohydrates. As we have said before, we can find carbohydrates in whole grains, vegetables, legumes, oats, corn, nuts, white bread, rice, tubers, barley, beans, fruits, pasta, refined or whole grain flours, sweets, potatoes and cereals.
What carbohydrates give us
Carbohydrates give the brain and muscles the energy they need over a long period of time. Fiber, vitamins, minerals and essential nutrients are also its characteristics. Healthy carbohydrates, that is, those that do not have an excess of sugars, contain a lot of fiber, essential for a healthy diet.
When to eat carbohydrates
When is it better to eat carbohydrates? At what time of day? At a specific time? There is research that says that taking carbohydrates at night reduces the feeling of hunger during the day, others that say that it is better to take them in the morning to avoid excess weight. What all these studies do seem to agree on is that taking carbohydrates at one time or another will depend on the physical or mental activity that is going to be performed. The more activity, the more necessary those carbohydrates will be.
There are many nutrition experts who recommend eating carbohydrates during the day, since it is at those times (and not at night) when the body and mind spend much more energy.
How many carbohydrates to take per day
The recommended daily allowance of carbohydrates for adults is 135 grams, according to the National Institutes of Health, an amount that can vary depending on one’s weight, height and daily activity.
Carbohydrate intake for most people should be between 45 and 65 percent of total calories. One gram of carbs equals about 4 calories, so a 1,800-calorie diet would have about 202 or 292 grams of carbs. It should be noted that people with diabetes should not eat more than 200 grams of carbohydrates per day.
Should I eliminate carbohydrates from my diet?
Absolutely NO. Eliminating carbohydrates from the diet slows down metabolism, causes fatigue, generates constipation, vitamin deficiency, does not help you lose weight and translates rather into a loss of water.
If you are one of those who continue to blame carbohydrates for weight gain, you should know that taking the right type of carbohydrates can help you a lot to get and maintain the right weight.
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