Carbohydrates: keys to understanding how many types of carbohydrates exist and how to eat them in order not to gain weight

Myths about carbohydrates there are many; What if they get fat, what if the brain needs sugar to function, what if you can not eat pasta at the risk of getting fat, what if you have to eliminate them from the diet to lose weight … a mess. For clear up all doubts once and for all here is everything you need to know about macronutrients They are in danger of becoming the bad guys in the movie if you listen to everything that is said about them.

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What are carbohydrates and what types of hydrates should we eat and what not

Carbohydrates, along with proteins and fats, are one of the macronutrients that our body obtains from food. To correctly identify them in the shopping cart, we advise you to think about the formula of the nutritionist Angela Quintas proposes in her books: all that comes out of the ground are carbohydrates (cereals, fruits and vegetables).

The function of carbohydrates (like that of other macronutrients) is to provide cells with energy. But not all carbs are the same, to simplify a lot we can divide them into two types, the simple and the complex. The simple ones are the ones that we can all easily recognize as sweets because they contain what we think is the table sugar of all life.

50 g of carbohydrates a day more than a kilo more fat per year.

Complexes are those that are hidden in fruits, vegetables, tubers, legumes, whole grains … and they are the most interesting from a nutritional point of view because they are naturally accompanied by fiber which allows them not to pass quickly into the blood ( as it happens with simple ones) with all that this implies: they do not produce glucose spikes, they do not force the pancreas and insulin to come to the rescue and they leave you satiated for longer so, at the end of the day, you end up eating less.

You overweight or not, you have to eat carbohydrates, even if a dietitian-nutritionist makes you a diet, the carbohydrates will appear in it. Giving up carbohydrates by eliminating them from the diet It also means giving up foods rich in vitamins, fiber and minerals that are essential for you. Also, if you don't give the body the raw material to make glucose, it will end up manufacturing it on its own, how? attacking our muscle mass (which you already know causes your metabolism to slow down).

In short, even if you want to lose weight, it is not a good idea to say goodbye on our own. What is a good idea is stop consuming the refined sugars in ultra-processed products and incorporate only quality carbohydrates into the diet.

How many carbohydrates can be eaten without gaining weight

It is estimated that a healthy woman and in her weight should reserve between 50 and 60% of the daily calories that she consumes to carbohydrates, preferably, to complexes (which are the healthiest). How many carbohydrates are those? Well considering that a woman should consume on average 2000 calories a day half of those calories (ie 1000) they would be carbohydrates which, in practice, is reduced to 250 g of carbohydrate-rich foods per day at most.

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To give you an idea, 100 grams of rice contain about 75 mg of carbohydrates; 100 g of pasta, 74 g of carbohydrates; 100 of legumes, about 55 g of carbohydrates and 100 g of potatoes provide 18 g of carbohydrates (although this is not an excuse to gorge yourself on them if you fry them).

If every day you need about 250 g of carbohydrates but you eat 300 (that is, 50 grams more), can that make you fat? Yes, those 50 grams that are left over are the ones that right now rest in your michelin in the form of fat. It is estimated that exceeding 50 grams a day in that intake each day for a year results in adding 6,059 grams of fat to our reserves. Keep that in mind the next time you feel like repeating pasta.

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