Correct understanding of carbohydrates

Correct understanding of carbohydrates

In recent years, "carbohydrates" have become synonymous with unhealthy diets. Especially in the weight loss circle; the main reason is the promotion and popularity of "low-carb diet", which describes carbohydrates as a health hazard and causes many people to misunderstand carbohydrates. In fact, carbohydrates are a large range, including a variety of different types of food, not every carbohydrate is the same, and the type and amount of carbohydrates in the diet is very important to maintain health and maintain standard weight.

Carbohydrates are the source of energy for the body. When eaten into the body, they are converted into glucose, which provides energy for the cells. Carbohydrates are one of the three “massive nourishments” in food (the main nourishment in the macronutrients diet), and the other two are fat and protein. However, almost no food list contains a nutrient, and most of the food contains carbohydrates, fats and protein, but in different parts and proportions.
Carbohydrates can be divided into three categories

(1) Sugar: Many foods contain natural sugar, including fruits, honey, juice, milk and vegetables. Some sugar is added at the time of production, such as candy, chocolate, biscuits, soda, etc., and some are added when cooking food. Remember: Sugar is one of the carbohydrates, but not all carbohydrates are sugar!

(2) Starch: Starch is composed of multiple sugars. There are many kinds of plant foods. Starch foods (such as bread, rice, potatoes, Italian pasta, etc.) can be slow and stable for the body. Provide heat.

(3) Fiber: Only plant food exists, and fiber can maintain the health of the large intestine. Some fibers can lower cholesterol. Studies have shown that high-fiber diets can reduce the risk of coronary heart disease, type 2 diabetes, and certain cancers. Foods that provide adequate fiber include vegetables, fruits, whole grains, and whole grains. Pasta, beans, etc.

Carbohydrates are important to our health. In a healthy, balanced diet, carbohydrates provide the main source of energy for the body. High-fiber content starchy foods can release sugar more slowly than foods and beverages with high sugar content. The carbohydrates that are eaten are decomposed into glucose in the digestive tract before being absorbed into the blood. Under the action, enter the cell as an energy source. Unconsumed glucose is stored in the liver and muscle as glycogen (also known as glycogen glycogen, a long-chain glucose polymer), and excess glucose is converted to fat for long-term energy storage. In addition to carbohydrates, dietary protein and fat are also sources of calories, and each gram of carbohydrate provides four thousand calories (kilocalorie referred to as kcal, which is the unit of heat). Each gram of protein also provides four thousand calories, while each gram of fat provides nine thousand calories. Therefore, eating too much food can lead to obesity, regardless of the type of food, whether it is carbohydrates, protein or fat, as long as you eat too much will cause fat. In fact, with the same weight, carbohydrates provide the same calories as protein and less than half the fat. Moreover, whole-grain starchy foods and fruits and vegetables can provide a lot of fiber and make it more plump. feel.

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How much carbohydrate should we eat every day? The Eatwell Plate, proposed by the British Ministry of Health, recommends that whole grain food should account for one-third of the daily diet. The Healthy Eating Plate proposed by Harvard School of Public Health suggests that whole grains should account for one-fourth of the daily diet.
Until now, there is no scientific data to prove the optimal time to eat carbohydrates, so it can't be said that that time period will be better than the other time. The current proposal is to try to eat the right amount of starchy and high-fiber foods at every meal, and try to avoid candy, chocolate, biscuits, cakes and sodas.