Nowadays, more and more people are concerned about their physical and mental well-being, as well as their image. In a union of the three, having an adequate weight and a balanced body is one of the most common goals, which is usually achieved through good nutrition and physical activitymostly.
In a world where we can easily access data on these topics, we can also find a lot disinformation that confuses us or can lead us to practice bad habits.
One of those false beliefs that spread a few years ago is that carbohydrates or carbohydrates make us gain more weight and, therefore, many people reduce or even eliminate them from their diet. However, carbohydrates are one of the main nutrients for our body. «These help provide energy to the body. Three main types of carbohydrates can be found in foods: sugars, starches and fiber», they explain from the ‘MedlinePlus’ website.
Each type of carbohydrate provides different benefits or problems, depending on whether it is taken in excess or in deficit, but, from the experience of Isabel Viña, medical expert in supplementation, metabolism and hormonesthere are some carbohydrates that she considers “quality.” This is how he explains it in a video that he shared on his Instagram profile:
«I come to tell you what a quality carbohydrate is. In general a quality carbohydrate It is a carbohydrate that has fiber in its composition. Because fiber is a component that is generally included in carbohydrates and has effects at a systemic level. On the one hand, at the intestinal level it provides food so that our millions of microorganisms that make up the microbiota have food so that they can thrive. On the other hand, fiber also prevents those heavy metals, including mercury and toxins that we inevitably ingest with food, from being absorbed. Because they stay stuck to that fiber and are eliminated through feces,” he says.
Foods with more fiber
Continuing with his explanation, he explains the following: «The fiber improves insulin and cholesterol metabolism, “These are two aspects that we are all interested in: either improving them or preventing problems from appearing.” Thus, the doctor cites the foods that have the most fiber and are best tolerated, something taken into account for those who perceive that fiber does not usually agree with them:
“The red fruits, especially raspberries, then spinach, zucchini, mushrooms; inside the legumes Try to cook them and add, for example, a bay leaf, a little clove, or cardamom, which improves absorption; “The lentils are very good, the chickpeas… Then also the artichokes, the broccoli, the cauliflower, which tends to be a little more complicated but if you steam them and add a little of these spices it usually improves.”
In what cases is it indicated to take carbohydrates that do not have fiber?
As in everything, Isabel’s recommendation also includes cases in which it is not necessary to only take those “quality carbohydrates”: Exceptions to this, in which cases would it be advisable to take carbohydrates that do not have fiber? Especially in people who have very specific objectives, such as people who train and do hours of marathons […] They need to replenish their muscle glycogen reserves very quickly without fiber. In those cases, for example, or people who have very specific conditions, it will be ideal not to take fiber. But, in general, the majority of the population benefits from quality carbohydrates that are carbohydrates high in fiber,” the professional ends by explaining.
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