Carbohydrates are sugar molecules and, along with protein and fat, are one of the three main nutrients found in foods and beverages, according to Medline Plus, the US National Library of Medicine.
In addition, he explained that there are three main types of carbohydrates:
- sugars: They are also called simple carbohydrates, because they are found in their most basic form. They can be added to foods, such as sugar in candy, desserts, processed foods, and soft drinks. They include the types of sugar found naturally in fruits, vegetables, and milk.
- starches: are complex carbohydrates that are made of many simple sugars linked together. Your body needs to break down starches into sugars to use for energy. Starches include bread, cereal, and pasta. They also include certain vegetables, such as potatoes, peas, and corn.
Thus, the Better with Health portal revealed what are the carbohydrates that can be consumed if you are looking to lose weight:
- Pan integral.
- Fruits such as avocado, pomegranate, lemon, raspberry, strawberries, watermelon, guava, papaya or grapefruit.
- Quinoa.
- Avena.
- Nuts, almonds, hazelnuts, merey or marjoram.
- Chia, flaxseed, sunflower and sesame.
In addition, Mayo Clinic, a nonprofit organization dedicated to clinical practice, education and research, indicated that in general, a low-carbohydrate diet focuses on protein and some non-starchy vegetables and a low-carbohydrate diet generally Limit grains, legumes, fruits, breads, sweets, pasta, and starchy vegetables, and sometimes nuts and seeds.
However, a drastic and sudden reduction in carbohydrates can cause temporary side effects, such as:
- Constipation.
- Headache.
- Muscle cramps.
Additionally, he noted on his website that severe carbohydrate restriction can cause the body to break down fats into ketones for energy and this is called ketosis, which can cause side effects such as bad breath, headache, fatigue and weakness.
Regarding the amount, the library pointed out that there is no single amount of carbohydrates that people should consume, since the amount can vary, depending on factors such as age, sex, health and if you are trying to lose or gain weight, but On average, people should get 45-65% of their calories from carbohydrates every day.
But, a low-carbohydrate diet consists of consuming less than 130 g of carbohydrates per day and focuses on foods high in protein and fat.
“This diet can be quite efficient to lose weight, because the body works better, also helping to reduce inflammation in the body, control blood glucose and combat fluid retention,” according to the Portuguese health, nutrition and wellness portal. Tua Saude.
Other benefits are:
- Greater feeling of satiety.
- Helps control cholesterol and triglyceride levels.
- Helps control diabetes.
- Improves the functioning of the intestine.
- Fight fluid retention.
In any case, the first thing to do is consult a health expert so that he or she can guide the process and indicate what is most appropriate for each person, since the information given above is in no way a substitute for medical advice.