Simple carbohydrates

The carbohydrates They are considered as essential nutrients that should not be missing in our daily diet, since they participate and intervene in a great diversity of fundamental functions for our organism.

For example, they provide energy, while they participate in the saving of proteins and even in the regulation of the metabolism of fats.

However, as we know, a great diversity of dangerous high-protein diets (also known as hyperprotein diets) are currently proliferating, based exclusively on protein consumption, and nothing -or a small amount- of carbohydrates. .

Unlike what can be thought, this entails endangering both our health and our nutritional balance. Why? Not only because carbohydrates are essential for the proper functioning of our body and for our health, but because eating only protein can cause a state of ketosis, causing a loss of appetite, nausea, malaise, fatigue and more serious problems of kidneys and liver.

The truth is that, whatever the case may be, the bad "fame" that in certain circles have carbohydrates comes from the hand of the so-called simple carbohydrates.

What are simple carbohydrates?

Unlike the complex carbohydrates, the simple carbohydrates are the monosaccharides, among which we highlight the fructose and the glucose.

For example, fructose is responsible for the sweet taste of many fruits, while glucose provides an attractive flavor to certain food products.

Why simple carbohydrates may not be suitable?

Many nutritionists recommend being careful with the abusive use of simple carbohydrate-rich foods, since being fast-absorbing carbohydrates, this means that our body absorbs them quickly.

This rapid absorption induces our body to secrete the hormone insulin, which in turn stimulates the appetite creating a sensation of hunger, while encouraging these carbohydrates to accumulate in the form of reserve fat.

So it is not advisable to eat fast absorbing carbohydrates?

We must bear in mind that approximately 60% of the calories we consume daily should come from carbohydrates (30% fat and 10% protein).

This means that eating foods rich in simple carbohydrates in moderation and without abuse does not pose a health risk or lead to fattening. We must not forget that healthy foods such as honey or fruit juices are rich in this type of carbohydrates.

But nevertheless, It is advisable to reduce the consumption of foods rich in simple carbohydrates and opt for those foods rich in complex carbohydrates, since their nutritional benefits are simply greater: they do not cause sudden imbalances in blood glucose levels, they can not be rapidly absorbed by the cells, they cause satiety, they do not predispose to the appearance of related diseases such as fatty liver, and eaten without excesses they do not cause an increase of weight (it is more, they help to lose weight thanks to that they reduce the appetite).

Foods rich in simple carbohydrates

Although we have already dealt with this type of food more extensively in a previous article, basically below we summarize the main foods richest in carbohydrates of fast absorption:

  • Sugar
  • Honey
  • Fruit juice
  • Refined flours and derivatives (for example, white bread or sugary breakfast cereals)
  • Certain fruits
  • Industrial bakery, cakes and sweets
  • Fast food: like chips or industrial burgers.

Image | Jilted Ballerina 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.

Complex Carbs vs. Simple Carbs | HealthiNation (June 2024)