The rice, the potato, the bread, the pasta, the bananas, etc... listening to some of these foods or simply seeing them on the plate when you are on a diet, it is as if you were named your worst enemy. But are carbohydrates really that bad? Nutritionists and diet experts say no. In this presentation we bring you the myths about carbohydrates so that you are well informed and so that you can include them in your diet without feeling remorse.
Myth 1. The consumption of carbohydrates causes obesity.
False. According Harvard School of Public Health, The popularity of low-carb diets has made people think that they are all bad and that they cause obesity. Bread and white rice, pasta and refined sugars, among others, can contribute to weight gain. However, other sources of carbohydrates such as grains, beans, fruits and vegetables promote a healthier state and help preserve weight. Starches and sugars provide calories while dietary fiber does not, as it is not absorbed and eliminated as it is consumed.
Myth 2. Excessive consumption of carbohydrates is harmful to health.
Partially False The problem is that simple carbohydrates (white or brown sugar, sugar in ice cream, cakes, sweets, etc.) in our body becomes sugar and if we do not do exercises that burn that sugar, it is stored in the form of fat. When converted to sugar and passed into the bloodstream, carbohydrates cause the body to produce insulin to counteract its action. The overproduction of insulin causes our energy level to go down and we feel hungry.
Myth 3. I can not eat bread, pasta, banana or rice every day if I want to lose weight and maintain my weight.
False. "You can eat all these foods in the recommended amounts to cover your daily caloric needs." If they are consumed in moderation and grilled, boiled, steamed or grilled, they will contribute to a balanced diet and help control weight. It is advisable to include rice and whole wheat bread in your diet, as well as oats and whole grains; High fiber foods that will keep you satisfied for a long time and reduce hunger.
Myth 4. I can not eat carbohydrates at dinner.
False. The Nutrition Center Larisa Paéz of Costa Rica explains that:"it is true that if a person eats excess carbohydrates at dinner and goes to sleep, they probably store a lot of energy and transform it into fat. But this does not mean that you can not eat carbohydrates at night. What you should do is consume a moderate amount." Do not consume refined carbohydrates (white bread, french fries, hamburgers, etc.) and include fiber and protein at dinner.
Myth 5. Carbohydrates should contribute approximately 50% of total calories to the diet.
True. Carbohydrates are fundamental nutrients for a good diet, so we need about 50% of the total calories we consume in our daily diet come from them,"if for example, throughout a day a person needs 2000 calories , a good contribution of complex carbohydrates (bread, potatoes, pasta, grains, cereals, flours) could be 1000 calories".