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Carbohydrates in holistic nutrition - nutrition holistic
Carbohydrates are undoubtedly one of the most debated macronutrients due to their relationship with weight gain when consumed in excess. Over time, their primary role as a source of energy has begun to be replaced by fats. The essential thing is to have the right information to make informed decisions about how to structure your diet, remembering that nutrient balance is always the foundation of a healthy diet.
In this guide, we will explore the key aspects of carbohydrates to help you understand their role in your daily meals.
Carbohydrates are divided into two main types: simple and complex.
Simple carbohydrates include sugars such as fructose, glucose and lactose, which are found in foods such as dairy products, sweets, soft drinks and syrups.
On the other hand, complex carbohydrates are made up of chains of three or more sugars, which makes them take longer to be absorbed by the body. This helps to avoid rapid spikes in blood sugar. They are also rich in vitamins, minerals and fiber, and are found in foods such as whole-grain flours, potatoes, legumes, whole grains and vegetables such as spinach, beans and broccoli. These carbohydrates are essential for balanced and sustainable energy.
There is a misperception that carbohydrates are our only source of energy, and that reducing our carbohydrate intake could leave us drained for our daily activities. However, many people have managed to maintain high levels of physical and mental performance on low-carbohydrate diets, opting for other sources of energy, such as fats. This shows that carbohydrates are not essential for all people and that, for some, they are not the best energy option.
Proteins are key to speeding up metabolism and building muscle mass, helping our body burn fat instead of storing it. In addition, fats can also serve as an effective energy source. Through a process called ketosis, our body can use stored fat reserves as fuel, helping to reduce excess body fat and maintain a constant level of energy.
Some people have an increased sensitivity to carbohydrates, which means that their body quickly converts carbohydrates into sugar, leading to an increase in fat stores. In these cases, even eating less can slow down metabolism, causing the body to store more fat. For this reason, it is important to opt for complex carbohydrates and balance your intake with protein and healthy fats.
