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12/10/2024–|Last updated: 10/12/202405:44 PM (Mecca time)
Fear of carbohydrates has long been widespread amidst the spread of a diet culture that supports reducing the consumption of carbohydrates or avoiding them completely, as they are the main source of weight gain, even though they “should constitute 45-60% of daily calories,” according to the US Dietary Guidelines. .
Nutritionist Amy Kimberlin also confirms that carbohydrates are one of the 3 essential nutrients – along with fat and protein – that the body needs in large quantities, to support muscle function and provide the energy we need to accomplish our normal daily tasks. She warned that “neglecting carbohydrates and not providing the body with enough “Including, it may lead to brain fog, fatigue and irritability.”
Diets that exclude carbohydrates have also been associated with symptoms including “bloating, heartburn, upset stomach, indigestion, and diarrhea.” Experts explained that “carbohydrates are not harmful, but some of them may be more beneficial to health than others,” and that what is suitable for achieving a health goal may not be suitable for another goal. “A person may love cakes, but the same cakes are not suitable for a person trying to control the proportion of carbohydrates.” Blood sugar,” according to nutritionist Amanda Frankini.
Classification of carbohydrates
According to the Healthline website, carbohydrates can be classified into:
- simple carbohydrates, It is rich in sugar, “digests quickly, provides instant energy that is easily absorbed by blood cells, raising sugar levels faster,” and is found in refined sugar, sugary soft drinks, baked desserts, breakfast cereals, and fruit juice concentrate.
- complex carbohydrates, It is higher in starch, vitamins, minerals, and fiber that is “slowly digested,” making it especially important “for promoting gut health and weight control, and is ideal for people with type 2 diabetes” (the American Diabetes Association recommends getting 25-35 grams of fiber per day).
It is found in whole wheat bread and pasta, nuts and whole grains such as rice, corn, oats, beans and peas, and rich fruits and vegetables.
The best carbs for achieving 5 major health goals
Frankini recommends choosing the “best carbs” to add to our meals, to help achieve our following key health goals:
To lose weight
To help achieve this goal, sports nutritionist McKenna Welshans advises choosing carbohydrates rich in fiber, derived from whole foods, “to prevent highs and lows in blood sugar.”
This is done by combining ingredients such as fruits, vegetables, and whole grains, with lean proteins, and foods rich in healthy fats, such as a fruit smoothie with frozen berries, bananas, and Greek yogurt, or a mixture of nuts and dried fruits, or an apple with peanut butter or walnuts. Warning that “a lack of carbohydrates can cause slowed metabolism and increased muscle breakdown, affecting sustainable weight loss.”
She stressed that “even if eating carbohydrates seems illogical when losing weight is the goal, eliminating them completely under the pretext of following a diet can have serious consequences for our health.”
For athletic performance
While we often hear about protein as a key component of athletic performance, carbohydrates – such as eating pasta before a long run – are a major part of the diet for many athletes, “fueling glycogen stores that are the main source of energy for long, high-impact workouts.” Density,” according to Frankini.
According to the National Academy of Sports Medicine, “experts do not underestimate the power of carbohydrates after exercise either,” as a person weighing 68 kilograms would need an additional 68 to 102 grams of carbohydrates after exercise “to enhance recovery.”
“Glucose – found primarily in grain-based foods – is one of the best forms of carbohydrates for the body to use during exercise, and is even the preferred fuel source during intense periods of activity lasting longer than an hour,” Welshans adds.
Frankini also recommends choosing simple carbohydrates, represented by grain-based snacks, such as granola bars, crackers, sports drinks and candy, “to maintain energy during high-intensity exercise, without causing digestive problems.”
For heart health
Fiber is mainly found in many carbohydrates, such as whole fruits, vegetables, whole grains, and legumes. There are two types:
- Soluble fibreIt dissolves in water to form a gel-like substance that “helps lower harmful LDL cholesterol and regulate blood sugar levels,” according to a 2019 study.
- Insoluble fiberIt slows down digestion and contributes to “increasing good cholesterol” (HDL).
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Fiber is mainly found in many carbohydrates, such as whole fruits, vegetables, whole grains, and legumes (beans).
Despite the prevailing impression that the benefit of fiber is limited to intestinal health, certified nutritionist Mary Ellen Phipps advises eating carbohydrates full of “soluble fiber,” such as oats, beans, apples, pears, lentils, and peas, “for their heart-healthy benefits.”
To control blood sugar
The irony is that low blood sugar in the middle of the day is likely due to eating simple, refined carbohydrates, at a time when we find the same complex carbohydrates full of heart-healthy fiber, such as nuts and fruits, non-starchy vegetables such as spinach and cucumbers, and starchy vegetables such as corn. Brown rice, pasta and whole-grain bread are also useful in keeping blood sugar under control, “because they are slower to digest and provide a longer supply of energy, reducing the search for snacks in the afternoon,” according to nutritionist Kim Rose. Francis.
For digestive health
Fiber remains “the star of the show when it comes to gut health,” says Welchans, who explains that fiber’s role in gut health is “multifaceted.” It helps soften waste by absorbing water and increasing bulk, making it move more regularly. “It also… “It feeds the beneficial bacteria in the intestines and helps keep the intestinal lining healthy.”
Welshans advises choosing carbohydrates, such as whole grains that contain wheat bran, and insoluble fiber, to help enhance the regularity of excretion, but at the same time she warns against eating too much fiber, “to avoid bloating, constipation, and diarrhea.”
Note that the daily recommended amount of fiber for adults, in addition to protein and healthy fats, is 25 to 38 grams, depending on their age and gender.
