THE carbohydrates are often banned in do-it-yourself diets. But completely eliminating them from your diet is a mistake. However, it is more useful know where they are hiding. Because carbs I’m not just into bread, pasta and pizza, but in many foods. Let’s find out where and how many to take every day with the nutritionist’s advice.
A fundamental macronutrient
«Carbohydrates they are part of the 3 fundamental macronutrients, along with proteins and fats. With the latter, they represent the main energy source of the organism. They are contained mainly in foods of plant origin primarily cereals, fruit and vegetables. But what many don’t imagine is that they also hide in fats and proteins», explains the Doctor Paolo Bianchini, nutritional and nutraceutical consultant from Salò, author of the Bianchini Method.
Simple carbohydrates
«Simple or complex depends on their chemical structure. Simple carbohydrates, commonly called sugarsthey understand monosaccharides, with a very simple chemical structure, such as glucose, fructose and galactose. THE disaccharides they are formed by the union of two monosaccharides. Examples are sucrose, made up of glucose plus fructose, and lactose, made up of glucose plus galactose. Simple carbohydrates also include oligosaccharides, formed from two to ten molecules of monosaccharides, such as maltodextrins usually used as energy supplements”, continues the expert.
Complex carbohydrates
«The one of greatest interest is glucoseThat constitutes the form into which the other sugars must be transformed to be able to be used by our body. In short, they all eventually become glucosewhich is why the distinction between simple and complex is ultimately superfluous. Complex carbohydrates can also be called polysaccharidesas they are formed by the union of numerous monosaccharide molecules. They are divided into polysaccharides of plant originstarches and fibers, e polysaccharides of animal originlike glycogen, the carbohydrate reserve in the muscle”, underlines Doctor Bianchini.
When they become harmful
«Excessive consumption, even just a little, of carbohydrates can pose several health risks. These include inflammation, weight gain, mood swings and increased cardiovascular risk. The explanation is very simple. Let’s start with the increase ininflammation which is considered the start of many pathologies, such as diabetes, osteoarthritis, heart attacks, strokes, allergies, autoimmune diseases. Eating too many carbohydrates can also lead to a weight gain since our body tends to accumulate excess carbohydrates as fat. Let’s not forget that high carbohydrate intake can cause blood sugar spikes, leading to a increase in blood sugar. This can lead to the onset of type 2 diabetes. Excessive carbohydrates can cause glycemic changes that affect hormones and mood. Finally, a carbohydrate-loaded diet contributes toincreased levels of triglycerides in the blood increasing the risk of cardiovascular disease», warns the expert.
Carbohydrates: how many to consume every day
«The recommended percentage of sugars varies based on the level of physical activity and individual metabolism. For a sedentary personwho does little or no exercise, it is generally recommended to limit sugar intake to 20% of total daily calories. This is because a high sugar intake without an adequate level of physical activity can contribute to overweight, an increased risk of diabetes and all chronic degenerative diseases. For a active or sporty person who regularly exercises, the energy requirement is greater and therefore a increase in the percentage of sugars up to 30% of total daily calories. Sugars are a quick source of energy during exercise and can help maintain high levels of performance. However, it is important to choose correct sources of sugars as fruit and vegetablesrather than foods with a high content of added sugars such as sweets and sugary drinks, to ensure a balanced intake of nutrients”, concludes Doctor Bianchini.
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