Complex carbohydrates or simple carbohydrates? Which ones are more suitable
There is a habit, wrong by the way, of thinking that do not eat carbohydrates thins, especially when a high protein diet is followed (which, incidentally, are also known as hyperproteic diets), with the obvious risks that this implies since this type of diets tend to overload the kidneys and can affect their functioning when They are followed for a long time.
The certain thing is that, as it is logical to think, just like proteins, carbohydrates are essential essential nutrients for our body, Given the they are a source of energy fundamental.
But it is not healthy or healthy to abuse carbohydrates, just as it is dangerous to follow a diet based exclusively on the consumption of only proteins. Also, not all carbohydrates are the same.
In the case of carbohydrates, we can distinguish two well differentiated types: simple carbohydrates (or fast-absorbing carbohydrates), and complex carbohydrates (or slow-absorbing carbohydrates).
Simple carbohydrates cause imbalances in glucose levels, so that when they can not be absorbed they accumulate in the form of fat.
Hence, choosing complex carbohydrates is essential not only when following a balanced diet, but to enjoy a healthy weight, especially if we follow a diet of weight loss.
The importance of complex carbohydrates in the diet
Complex carbohydrates stand out because carbohydrates of slow absorption do not cause highs and lows in blood glucose levels, so that because they are slowly absorbed, the cells can take the glucose little by little. In addition, this type of food stands out for being tremendously rich in other essential nutrients, such as fiber, vitamins and minerals.
Also, we should not forget about his satiating effect, so they are interesting when we want to reduce our appetite and we do not want to eat between meals.
And where do we find them? We find them mostly in food in its integral version. For example, in whole grains, brown rice, wholemeal pasta and wholemeal bread.
But we also find complex carbohydrates in fruits, as for example is the case of red fruits, strawberries and cherries; as well as vegetables and legumes such as chickpeas.
And what about simple carbohydrates?
As we have seen, it is not the same to consume foods rich in simple carbohydrates than to eat foods that stand out for their content in complex carbohydrates, since nutritionally they do not have the same value, especially if our goal is to lose weight and lose weight.
And it is that while the complex carbohydrates They provide satiety and do not cause sudden imbalances in glucose levels due to their slow absorption. simple carbohydrates are fast absorption carbohydrates.
This means that being rapidly absorbed by the cells can lead to reserve fat.
We must keep in mind that their consumption causes an increase in weight if they are abused, but they are not negative for health at all.
Of course, taking into account that the main objective of a weight loss diet is precisely to lose weight and lose weight, the key is to replace simple carbohydrates with complex carbohydrates.
And in what foods do we find simple carbohydrates? Especially in sweets and industrial pastries, cookies, honey, white sugar, refined flours, soft drinks or sweetened fruit juices.
On the other hand, to know if a food is very rich or not in this type of carbohydrates, we must think that the more refined the glycemic index, the more simple its carbohydrate content will be.
And what happens if we consume more carbohydrates than our body needs? Very simple: those unused carbohydrates tend to be stored in the liver, and eventually end up in the form of fat. This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist.