2024-02-15 12:44:10
For many years it was said that carbohydrates were the culprit of weight gain in many people, however, over time and various investigations it was concluded that carbohydrates do not cause the harm that everyone thought.
Carbohydrates play an important role in the body, since they are responsible for providing glucose that is later converted into energy for the body.
However, it is for this reason that you have to know how to choose the right type of carbohydrates to have a balanced diet.
It is necessary to know that carbohydrates are divided into simple and complex and that this is determined depending on how long they take to be absorbed by the body. In this way, there are some that, when consumed, spend more time converting into glucose and others that quickly they reach the bloodstream.
According to Dr. Frank Hu, professor of nutrition and epidemiology at the Harvard TH Chan School of Public Health, it is necessary to take into account the glycemic index, which is precisely the time it takes for the carbohydrate to be absorbed by the body. and according to the GI, you should choose the type of carbohydrate to eat.
(You may be interested in: Carbohydrates: what are they and how many kinds are there?)
When the foods included in the diet have a high glycemic index, the person is more likely to suffer from cardiovascular diseases, diabetes, overweight and some types of cancer.
On the other hand, a study by Gundersen Health System determined that foods with a low GI allow blood glucose control and can help control appetite.
Taking this information into account, Harvard University recommends these low GI foods to include in your diet.
Oranges
Beans
black beans
Lentils
Peanut
Carrots
bran cereals
Apples
There are some foods considered on the GI scale as having a medium index, such as rice, oats, barley, pasta and whole wheat bread, which should be consumed with caution.
On the other hand, among those with high GI are all types of refined and ultra-processed foods such as breakfast cereals, sugary drinks, carbonated drinks, packaged products and white bread.
(Read more: Does eating banana daily help you gain muscle mass? Experts respond)
To know specifically how many calories you should consume daily, this needs to be determined by a doctor or nutritionist.
According to the Dietary Guidelines for Americans, carbohydrates should represent between 45% to 65% of daily calories.
For example, if a person, according to their doctor, should consume 2,000 calories, carbohydrates would be 900 to 1,300 calories or 200 to 330 grams.
Remember that before making any changes to your diet, consult with a doctor specialized in nutrition to know exactly what you need, depending on your age and health condition.
LUZ ANGELA DOMÍNGUEZ CORAL
DIGITAL SCOPE EDITORIAL
TIME
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