In fact, carbohydrates are very important to our health. Eating a certain amount of carbohydrates is beneficial to lose weight, but eating too much carbohydrates may lead to some serious diseases:
No more, no less. At the same time, carbohydrates also have advantages and disadvantages.
Try to use this article to make you understand how to eat "carbohydrates".
0 1
A large-scale study published by The Lancet magazine found that if the observation period is 25 years, people whose carbohydrate accounts for 50% to 55% of their diet are least likely to die. As a control group, the upper limit of carbohydrate intake of low-carbon water diet is about 30%, and that of ketogenic diet is between 5%- 10%.
The "ketogenic diet" recommended by some dieters is really not recommended from the health point of view.
The study also found that too low or too high carbohydrate intake will lead to a higher risk of death. Therefore, too much or too little carbohydrate intake will have a negative impact on health.
With regard to low carbohydrate intake (such as "ketogenic diet"), the European Heart Journal conducted a large-scale study involving about 25,000 people at the beginning of the year, and found that the people with the lowest carbohydrate intake had the highest risk of cardiovascular disease, stroke, cancer and overall mortality. Although these diseases are usually associated with overweight, non-obese people are the group with the highest overall risk of death.
Why is this? Researchers point out that low-carbon water dieters reduce their intake of carbohydrates and increase their intake of fat and protein, so they will eat more animal products and less vegetables and fruits, which means that their intake of saturated fat related to heart disease increases, while antioxidants that help fight free radicals that cause diseases decrease.
In addition, the research report of The Lancet also pointed out that the prevalence rate of people who eat low-carbon water with plant products as the main source of protein and fat is indeed lower than that of people who eat low-carbon water with animal products as the main source, but the risk of people who eat carbohydrates in moderation is still the lowest.
Another study pointed out that people who eat low-carbon water are more likely to lack certain nutrients, such as thiamine, folic acid, vitamin C, calcium, magnesium and iron.
02
When it comes to "carbohydrates", we have to talk about weight control, because many people reduce their intake of carbohydrates in order to lose weight. Almost everyone who has tried the "ketogenic diet" says that this diet is really effective in losing weight.
But in fact, reducing the intake of carbohydrates often reduces the weight of water in the human body, not the content of fat.
Long-term research shows that ketogenic diet is not more conducive to weight loss than low-fat diet.
Researchers at Stanford University School of Medicine published a randomized controlled trial on weight loss in the famous journal JAMA. It was found that people on a low-fat diet (50% carbohydrate, 30% fat and 20% protein) lost almost the same weight within three months as people on a low-carbon diet (30% carbohydrate, 45% fat and 25% protein), which may be because their total calorie intake is basically the same.
This means that low-fat diet and low-carbohydrate diet have similar effects on weight loss, and controlling total energy intake is the key to weight loss.
Unhealthy carbohydrate diet is the main reason for the misconception that limiting carbohydrates is beneficial to weight loss.
In fact, the root cause of people getting fat is the intake of excess calories. Healthy carbohydrates are rich in fiber that helps to enhance satiety, which can make people feel full and send a signal to stop eating, but it can prevent us from eating too much.
03
How can we distinguish healthy carbohydrates from "sugar traps"? You can refer to the following six principles to ensure your health:
1, don't add emotional color to food.
Including carbohydrates, there is no absolute distinction between' good' and' bad' foods, and healthy and unhealthy foods are often relative.
Food is food. Only by eliminating artificial labels can we treat food with a scientific attitude and distinguish the kinds of food that are really beneficial to our health.
2. Try to avoid "white" food except vegetables.
In most cases, white = finishing. Natural, white or nearly white foods are usually only potatoes, radishes, cauliflower and tofu, so it is easy to tell whether you are a white healthy food or a refined food.
3. Fall in love with the natural taste of food.
Choosing baked sweet potato instead of dried sweet potato and apple instead of apple juice can not only ensure that you choose healthy carbohydrates and avoid refined food, but also bring more health and vitality to your body.
4. Choose whole grain foods as much as possible.
If the nutrition label does not indicate "whole wheat", it is mostly processed "carbohydrate" and lacks the best nutrients and dietary fiber. Try to choose whole grains.
5. Fill a quarter of the plate with whole grains or starchy vegetables.
Too little or too much carbohydrate will increase the risk of major diseases, so pay attention to the right amount.
Starch vegetables include potatoes, yams, sweet potatoes, chickpeas and many other beans.
6. Eat as many vegetables and fruits as possible.
Fruits and vegetables are low in energy and high in fiber, which can help us avoid overeating and are an indispensable part of our daily diet.
In general, carbohydrates in fruits and vegetables do not significantly change the nutritional proportion of food, and can account for about half of the plate, and the remaining quarter is protein food.
Can "anti-saccharification" really resist aging or a new round of IQ tax collection?
Super Guide | Rice porridge tastes terrible. I strongly suggest that you change the porridge to. ...
BBC: Why can't we always resist sugar and sweets? Effect of food on brain
If you like it, please forward it and share it:)