Carbohydrates are often demonized for physical fitness: but rather than being eliminated, it is important to combine them appropriately.
A’healthy eating starts from the assumption that You don’t need to eliminate any macronutrients. There is need carbohydrates, proteins and fats in the right proportions or by taking them with ‘good’ foods to stay fit or to lose a few extra pounds. Anyone who thinks that all cereal derivatives should be eliminated is greatly mistaken and could experience harmful effects on their health.
Starting from the assumption that it is always recommended to contact a dietician or clinical nutritionist to obtain a personalized plan based on your body and your needs, in general it is important to underline that it is fundamental in your daily diet keep glycemic spikes at bay if you don’t want to gain weight. Several studies confirm that this is the input that allows the body to accumulate and create energy reserves, in line with fats.
Among carbohydrates, there are various foods that allow you to keep blood sugar rises at bay, positively influencing the sense of hunger, energy and mood. They are often associated with fibre, antioxidants and good fats which slow down their assimilation, which is why they are favored choices in many diets, obviously in the right quantities.
Carbohydrates should not be eliminated: how to combine them in a healthy diet
World Health Organization guidelines indicate that whole grains, vegetables, fruits and legumes are the best possible classes for carbohydrate consumption and remain recommended sources. Nutritionist Valentina Schirò indicated to ‘lacucinaitaliana’ some correct combinations that could be tested at the table or simply taken inspiration for a healthy diet.
As mentioned, whole grains are essential for fibre, antioxidants and blood sugar management, even more so if accompanied by ‘good’ fats. In this sense, they are an excellent choice walnuts or almonds. Another correct move is to start lunch and dinner with a nice plate of salad, as “the presence of fiber in vegetables slows down the absorption of carbohydrates at the intestinal level“.
One last piece of advice comes for the snack. Even in this case, it is not correct to completely eliminate carbohydrates, but they should be accompanied by a protein source, which can increase satiety, reduce insulin and glycemic peaks. For this, it is better to place a little side by side cream cheese on crackers rather than eating them alone. Or, even better, it Greek fruit yogurt.
