After all, there is an old saying that "health is the capital of revolution." Because of this, many people began to change their eating habits.

In particular, some people who are unhappy without meat begin to reduce the intake of high-fat and high-calorie foods and eat some porridge and side dishes instead. It's just that this is not correct.

The United States has done a study on carbohydrates and fats, which shows that low-quality carbohydrates are more harmful than fats. Therefore, we should not only control the intake of fat, but also control the intake of low-quality carbohydrates. There may be many people who don't know what low-quality carbohydrates are and what harm they have to the human body. Today we will talk about it in detail.

When it comes to foods harmful to the human body, most people think of high-fat foods such as fried chicken and cakes first, but they don't know that some staple foods we often eat may be more harmful to our health.

Many people think that the staple food is carbohydrates, which can provide us with the nutrients that the human body needs. In fact, there is a misunderstanding that carbohydrates are not absolutely equivalent to staple foods, such as vegetables, fruits and cola, which also contain a lot of carbohydrates.

So what exactly are carbohydrates? Simply put, carbohydrate is sugar, which is one of the main energy sources of our body. It is mainly composed of carbon, hydrogen and oxygen.

Carbohydrates can be divided into three categories: monosaccharide, oligosaccharide and polysaccharide. Monosaccharide is the simplest form, which cannot be hydrolyzed and can be directly absorbed by human body. Glucose and fructose, which are common in life, are monosaccharides.

Among oligosaccharides, disaccharide composed of two monosaccharides is the most important, including maltose, sucrose and lactose. Polysaccharide is composed of many monosaccharide molecules, and there are many kinds of polysaccharides, such as starch glycogen and cellulose.

In addition, carbohydrates can be divided into "high-quality carbohydrates" and "low-quality carbohydrates", and those foods with high glycemic index belong to low-quality carbohydrates. This kind of food will be quickly converted into glucose after being ingested by the human body, which will lead to an increase in blood sugar.

Low-quality carbohydrates can be seen everywhere in our lives, such as porridge, fried rice, white flour steamed bread and so on. People often eat it, and the sugar index is very high. If we eat this food for a long time, it will do great harm to our health.

First of all, let me ask you a question: what do you think is the most likely food to cause obesity? Is it fried chicken? Fat? Or dessert? In fact, low-quality carbohydrates are more likely to increase the risk of obesity.

Because low-quality carbohydrates have a great influence on blood sugar, it will lead to an increase in blood sugar concentration in a short time. In this way, the body will secrete more insulin to store fat, which will increase the body's fat content and make it easier to get fat.

In addition, if our body consumes low-quality carbohydrates for a long time, it will not only lead to obesity, but also lead to many diseases, the most common of which is diabetes.

When we eat low-quality carbohydrates, the body needs to secrete more insulin. However, human insulin cells are limited, and too much low-carbon water food will cause the burden of insulin cells. When they can no longer cope with rising blood sugar, it is easy to cause diabetes.

In addition, if you eat foods with high glycemic index for a long time, you will increase the risk of cardiovascular disease.

As mentioned above, low-quality carbon water can lead to obesity, and obese people generally have high blood lipids. When the fat in blood is deposited on the inner wall of blood vessels, it is easy to damage blood vessels and cause hyperlipidemia. This disease is a high risk factor for cardiovascular disease.

In addition to the above hazards to the human body, low-quality carbohydrates can also cause damage to teeth. Because sugary foods are sticky and easy to adhere to the surface of teeth. There are many bacteria in our mouth, which will ferment and produce acid under the action of bacteria, which is easy to cause dental caries.

So, since low-quality carbohydrates are so harmful, can we not eat them at all? Of course not. Although this kind of food will affect our health, it also contains nutrients that our body needs. As long as you control the amount, you can eat it with confidence.

Although the glycemic index of low-quality carbohydrates is relatively high, it is not feasible for us to completely give up low-quality carbohydrates in order to stabilize blood sugar. Because low-quality carbohydrate contains vitamins and minerals such as calcium, phosphorus and magnesium that our body needs, if we don't eat it for a long time, we will lose our appetite, get worse in mental state and lack the satisfaction brought by food.

Moreover, if the intake of low-quality carbohydrates is completely cut off, only potatoes, corn, sweet potatoes and coarse grains are left, which are called high-quality carbohydrates. These foods are not suitable for long-term consumption. Because compared with low-quality carbohydrates, they are too full to digest. After a long time, they will increase the burden on the stomach and cause some gastrointestinal diseases.

And even if their glycemic index is low, if they eat too much, the insulin cells in the body will be "overwhelmed", leading to an increase in blood sugar.

In fact, if we want to eat low-quality carbohydrates, we can take some measures to reduce the glycemic index of food. For example, you can eat more fruits and soy products before eating staple food.

Because this kind of food is rich in dietary fiber, it can enhance satiety, effectively reduce the intake of staple food, and has a good effect on lowering blood sugar.

At the same time, when cooking, try to eat less oil and salt, chew slowly. If we eat too fast, the brain can't send information in time, and the signal of "full" will be delayed. Unconsciously, people will eat more food, leading to higher blood sugar. In addition, the combination of low-quality carbohydrates and high-quality carbohydrates is also very important.

Studies show that our daily intake of carbohydrates accounts for 40% of the total intake. In this 40%, low-quality and high-quality carbohydrates are equally important. If you want to be healthy and delicious, you should divide the two carbohydrates well, and don't just eat one carbohydrate. (The above contents refer to:

Are low-quality carbohydrates more harmful than fat? )

We can match coarse grains with flour and rice. When making flour and rice, we can add some coarse grains. The ratio of coarse grains to flour and rice can be controlled by yourself. The ratio of coarse grains to flour and rice should be controlled at 2: 1, which can not only ensure the taste, but also reduce the intake of low-quality carbohydrates.

At the same time, always remember to match some vegetables when eating. Because the dietary fiber content in vegetables is high, if we eat some vegetables when eating staple food, we can delay the absorption of carbohydrates and reduce the burden on the stomach. Or you can drink a bowl of soup before meals, preferably a light vegetable soup, which can increase satiety and reduce the intake of low-quality carbohydrates.

In addition, when cooking, you should master the heat, and the time should not be too long. Food that is neither stiff nor too soft will be healthier. Too soft and rotten food has high glycemic index, easy digestion and poor satiety; Too hard food can cause gastrointestinal dysfunction, causing stomach pain, stomach acid and other diseases.

The food is ready, don't eat it at once. You can wait a while and eat it when it's cold. Take sweet potato as an example. The glycemic index of sweet potato just out of the pot is 77, and it is 53 after cooling, so it can also effectively reduce the glycemic index of food.

In order to stabilize blood sugar, some diabetics simply choose not to eat carbohydrates and only eat vegetables and meat. This method is also not feasible.

If you don't consume any carbohydrate, it will not only force fat to provide too many calories, but also pose a great threat to organ function. At the same time, if we eat too many high-protein and high-calorie meat products, it will increase the burden on the liver, affect the metabolism of the body, and even cause cardiovascular and cerebrovascular diseases.

Of course, not only diabetics, but anyone who eats too much meat will be harmful to his health. If carbohydrate intake decreases and fat intake increases, it will lead to difficulty in fat decomposition. When these fats accumulate in the body, the elasticity of blood vessels becomes weak, and blockage will occur after a long time, thus increasing the possibility of cardiovascular diseases and heart diseases.

In fact, no matter how healthy food is, as long as it is taken in excess, it will affect health. So good eating habits are very important to each of us. Any extreme or improper regimen is not a long-term solution.

Carbohydrate is an essential energy source for our human body. No matter who is sick or wants to lose weight, we can't completely cut off carbohydrates.

Although low-quality carbohydrates have high calories and fast sugar rise, they also have beneficial effects on human body. As long as you control your intake, you can eat it with confidence.

At the same time, we should also learn to mix coarse grains with flour and rice, which can not only ensure the taste, but also effectively reduce the glycemic index, so that people do not need to "stay away from low-quality carbohydrates."