Carbohydrate: good guy or bad guy? Nutritionist Clarifies

There is a lot of talk today about reducing carbohydrate consumption, especially if you want to lose weight. Some diets, by the way, totally exclude them. Are carbohydrates, then, the biggest food villains?

The subject is very controversial. But it is worth remembering that carbohydrates play a key role in health.

Andrea Rahal, Functional Sports Nutritionist at P4B Custom Healthcare, carbohydrates are meant to provide energy to the body. But we need to make the right choices so that we have benefits from their consumption. Depending on the person's goal, it is important to make an eating strategy so that they can feel the benefits. It is good to avoid the consumption of sweets, alcohol, pasta and refined bread, especially for people who want to lose weight. Carbohydrate can be an ally, but it can also destroy with your goal, he says.

According to Functional Nutritionist Helouse Odebrecht, some of the main benefits of carbohydrates cited in the literature are:

• Sources of food energy;
• They act as one of the cell membrane components that mediate some forms of intercellular communication;
• During exercise, they promote energy demand and reduce the use of endogenous glucose;
• Important for formation of immune cells;
• Maintenance of blood glucose;
• Important for thyroid metabolism and functioning, gastrointestinal mucosa and oxidative metabolism.

Remember that there are different types of carbohydrates. Our body converts all carbohydrates into glucose. Glucose is the fuel of our cells to produce heat and energy with which we move! It is essential to classify them according to the sugar they contain and the way this sugar is assimilated and converted into glucose ?, says Andrea.

Also read: 10 foods that look healthy but aren't

The nutritionist explains that there are complex and simple carbohydrates:

1. Complex carbohydrates are foods rich in vitamins, minerals and fiber; therefore being healthier. "They usually have little glycemic content (little simple sugar) and include: sweet potatoes, cassava, yams, squash, brown rice," he says.
2. The second type, simple carbohydrates, includes sugars, fruits and fruit juices, sweets and ice cream. "They are highly glycemic and almost always absorbed immediately by the body," says Andrea.

Thus, it is noteworthy: It is not the carbohydrate that offers risk or disadvantage in the diet, but the type of carbohydrate that the population is currently consuming. So, including good carbs in the diet, natural and non-industrial carbohydrates like roots, beans, corn, nuts, vegetables, fruits, is not harmful? Helouse says.

In this context, you will find below the main explanations about carbohydrate consumption, in order to understand that, in fact, he can not be considered a "villain", nor a "good guy".

Refined X Whole Carbohydrates: Which One to Choose?

In this case, the answer is simple. Helouse explains that wholegrain food remains more whole, containing more nutrients and fiber. It is thus advantageous for its nutritional quality.

The whole carbohydrates best known to the population are:

Also read: 12 Foods That Contain Sugar And You Don't Even Imagine

• Whole grain bread;
• Whole cookies;
• Brown rice;
• Whole noodles.

"Remember that these are products and, in the case of bread and pasta, made from wheat flour, often in the form of mix, mixed white and whole flour," explains Helouse.

Andrea points out that people should not be fooled by "fake whole products". "Most have a much larger amount of white flour than wholemeal," he warns.

Refined carbohydrates, in turn, are those that already undergo chemical processing to remove from the outside, leaving the starch-rich inner part. The disadvantage is a reduction in nutritional quality and increased glycemic index by losing fiber, ie it increases your ability to release blood glucose faster, which can increase cancer, diabetes, overweight, obesity rates. , increased cholesterol, when this type of carbohydrate is consumed in excess ?, explains Helouse.

Examples of refined carbohydrates are:

• White flour;
• Sugar;
• Pastas;
• White rice.

For Andrea, the important thing is to opt for the carbohydrates with lower glycemic index, ie, which offer less peak blood sugar. Examples: sweet potato, yam, cassava, pumpkin, brown rice, among others.

Read also: 14 tips for changing your cooking habits and preparing healthier meals

Risks and disadvantages of carbohydrate consumption

Andrea explains that refined carbohydrates help with weight gain, cardiovascular problems and other diseases.

Many think that in order to lower cholesterol or triglycerides, they need to lower or take out good fat, but it is refined carbohydrate that needs to be avoided. When we have blood sugar spikes, one also has a very sharp drop in this energy, causing the body to need more energy quickly. At this time we want to eat sweets, fruits, cookies, because these foods increase the blood sugar peak (the body needs constant energy for survival, if it realizes it does not, will at all costs increase its energy, right?). Do these blood sugar spikes favor body fat accumulation ?, says Andrea.

"In addition, we get into a vicious cycle where we have to eat something, especially carbohydrate, all the time," adds the nutritionist.

Helouse stresses that industrialized carbohydrates should be reduced from the diet: pasta, cakes, breads (even wholegrain), chips, crackers, candies, desserts, sweets. Trading product for food is a much healthier choice.

The functional nutritionist further explains that excess carbohydrate in the diet, whether healthy or unhealthy, if not used as a source of energy and getting high, will be transformed into triglycerides to store within fat cells as a reserve of energy. This can generate many risks such as obesity, increased triglycerides, cholesterol, abdominal fat.

Also read: 14 Nutrition Facts Everyone Needs to Know

Should fruit consumption be avoided due to fructose?

This is another theme that has been causing doubts. If the proposal is to reduce carbohydrate consumption, should fruits no longer be part of the diet? Anyway, are they beneficial or harmful to health?

Helouse explains that diets high in fructose can affect liver metabolism and may even lead to steatosis (fat in the liver). So this orientation is important for everyone: fruits should be eaten, because they come with fructose, but associated with fiber and its other nutrients. But you need to use not so ripe fruits, two to three servings a day and never a portion of several fruits together ?, he says.

However, do not confuse, fruits should be present on a daily basis, in an organized manner, preferring food to juice. Avoiding juice is interesting because, in general, the concentration of fruit is high inside them and the fiber is lost. Juices, even natural ones like oranges, grapes, etc., should be consumed sporadically ?, highlights Helouse.

There is also fructose in dried fruits and honey that, despite being natural and have their properties, are foods that should be consumed sparingly, as the functional nutritionist reminds.

Now what everyone should eliminate is the fructose that is added in food products like ready sauces, ketchup processed foods, crackers, breakfast cereals, breads, frozen foods, soft drinks and juices, canned goods and sweets. This is harmful to health, and should be excluded from everyday life?

How much carbohydrate should I eat?

This is an individualized guideline that should be prescribed by the nutritionist taking into account the age, gender, caloric expenditure, physiological and metabolic conditions of the person.

But a basic rule is that the higher the frequency and intensity of exercise, the greater the need for carbohydrates, but always of good quality. On the other hand, more sedentary people, less active, overweight, diabetes and other particularities should reduce carbohydrates in the diet ?, Helouse exemplifies.

Leandra Giorgetti, Functional Sports Nutritionist at P4B Personalized Healthcare, points out that the amount of carbohydrate is calculated according to each patient's individual needs. The WHO / FAO recommendation is 55 to 75%. For the athlete on the eve of competition, carbohydrate can reach 10g per kg of weight, ie, everything will depend on the energy expenditure spent on daily activities. But it is relevant to demonstrate that more than 50% of a menu is carbohydrate, regardless of the individual ?, says.

What are the risks and side effects of eliminating carbohydrate from the diet?

Leandra points out that among the risks are:

• Production of ketone bodies (metabolic toxic to the body - remarkable in patients with ketone breath);
• Lack of memory (brain is glucose dependent for its proper functioning);
• Lethargy;
• Fake weight loss.

Helouse stresses that individual evaluation is sovereign."People with high carbohydrate consumption, when they have the orientation to reduce, feel energy loss and a little more weakness, which may be just an adaptation to the new diet and not necessarily a bad side effect," he says.

But eliminating 100% carbohydrates from the diet also means eliminating vegetables, fruits and vegetables. This is unhealthy and unsafe and will likely lead to nutritional deficiency, as Helouse points out.

It is worth remembering that carbohydrates have their functions, among them, release of energy to the central nervous system, formation of immunity cells, energy generation and others. Therefore, it is necessary to evaluate and advise whether or not to reduce carbohydrates in the diet ?, highlights the functional nutritionist.

How to choose the best carbs for your meals

The point is exactly in making good choices. Leandra points out that the carbohydrates that should be avoided in weight loss diets are those with high glycemic index:

• White rice;
• White bread;
• English potato;
• Sweets;
• Fruit juices etc.

Still according to Leandra, those with low glycemic index are more recommended, such as:

• Whole grains (oats, chia, amaranth, oat bran and wheat);
• Sweet potato.

Helouse recommends reducing industrialized carbohydrates such as breads (even wholemeal as they are products), pasta, cakes, pastries, cookies, candies, desserts, sugar and frozen products.

"Prefer natural carbohydrates like roots (sweet potatoes, yams, yams, wahoo, parsley potatoes), grains like beans, rice, corn, oats, oat bran, nuts, fruits and vegetables," adds Helouse.

Low carb diets for you to evaluate with your dietitian

The term "low carb" has been very successful these days. It refers to a type of diet that reduces carbohydrate consumption, but does not necessarily cut it off completely.

The so-called Dukan Diet is a well-known example, based on protein intake and carbohydrate withdrawal over a period of time.

But, it is worth mentioning, Dukan is a type of diet that fits the concept of "low carb", but there are different ways to follow a low carb diet and not a "ready menu". that will meet everyone's needs.

Helouse points out that low carb is a diet that only lowers carbohydrate consumption, can increase protein and fat replacement, being very beneficial for those who want to lose weight and can also be used for people who are underweight.

The term low carb is based on needs calculations that drive 60% carbohydrate consumption throughout the day, which may actually be a high number that could be revised by the large prescribing institutions. Reducing the amount of carbohydrates and improving their quality can be beneficial for everyone, and it is also safe, even for children ?, says Helouse. All of this, of course, if there is nutritional guidance and follow-up.

For Leandra, low carb is a "fad diet." "Yes, there is scientific justification for such an application, but there is a false weight loss, one due to dehydration (loss of water) and another due to decreased muscle mass. They are punctual diets and should be performed with time control and with the help of a health professional, preferably the nutritionist ?, highlights.

Are there any risks in the low carb diet?

Leandra explains that the low carbohydrate diet will reflect on the health of the individual. She is on the rise for having a power in weight loss in a short time (loss of water and muscle mass). In addition, if not well administered, it may interfere with the functioning of the thyroid gland. For this and other reasons, the person who dieting for a longer period is more likely to have difficulty losing weight in the future, he says.

For Helouse, the rich come from a diet not oriented and not evaluated by a professional. The problem of not having a nutritional orientation is precisely due to the lack of composition of the menu. A low carb diet is interesting, valid and, if done well, poses no health risks. But it is necessary to evaluate the nutritional quality of the diet and ensure nutrient support ?, he says.

Does eating carbohydrates get fat at night?

This is a doubt that has always caused controversy when it comes to carbohydrate consumption.

Leandra points out that this is a myth. What will make you lose weight will be the total calorie content of the diet. I can have a dish that has salad and protein with the same amount of calories or even more than one with carbohydrate, salad and protein. What will the portions be worth? He says.

Helouse explains that it is not correct to simply say that carbohydrate at night is fattening. • We need to evaluate the entire context and history of the individual.If you are a healthy, active and underweight individual, carbohydrate can be an interesting strategy at night for improving sleep quality. Preferring less processed carbohydrates with less glucose release can be an interesting strategy for those who can consume carbohydrates at night. For example: sweet potatoes, baroa potatoes, chickpeas and corn. But eliminating bread, tapioca, pasta is interesting?

"Recalling that vegetables are good carbohydrate sources, and these should not be lacking in a healthy, nutritious dinner, especially for those who need to lose weight," adds Helouse.

Pre and post workout carbohydrate

Many people are especially concerned with eating before and after training. In such cases, the question often arises: Is it interesting to include carbohydrates in pre-training? And in the post?

For Leandra, it is important to include carbohydrates in the pre-workout diet. ? Carbohydrate is the main source of energy. Right now, even high glycemic carbohydrate is valid! Because it will need fast energy ?, he says.

Helouse believes that everything depends on the case, which will be evaluated in a nutritional consultation. If you are an overweight person with up-to-date laboratory tests who are looking for performance, yes, carbohydrate is very interesting in pre-training. Now, in an individual who needs to lose weight, you need to assess the need for carbohydrate and type, in many cases you can use another macronutrient, such as fat or protein, which may be more beneficial?

Regarding post workout carbohydrate, once again everything will depend on the patient's goal. "For people looking for hypertrophy and lean mass is interesting because of the stimulation of insulin and protein uptake for muscle recovery," explains Helouse.

Is it possible to lose weight by eating carbohydrates?

But, after all, how to lose weight even eating carbohydrates? What are the top tips for this?

“My patients always ask me if they will lose weight eating carbohydrates and the answer will always be yes! The answers they find in the returns, always with good pounds less ?, comments Leandra.

Helouse reinforces that yes, it is possible to lose weight with carbohydrates. Carbohydrate is a macronutrient and has its vital functions. Do we have carbohydrates, for example, in fruits and vegetables that are important and necessary foods for nutrition, and supply of micronutrients such as vitamins, minerals and fiber, as well as bioactive compounds ?, he says.

The key tip for this is to look for a professional who will evaluate your tests and seek to organize carbohydrates and other nutrients according to what your body needs.

Some general guidelines for getting the right carbohydrate to lose weight, according to Helouse, are:

• Opt for low glycemic carbohydrates, ie those that send blood sugar more slowly and not too fast. For example, prefer sweet potato over potato or bread.
• Control the consumption of fruits and prefer to eat the fruit, not the juice, because there is a higher concentration of fruit sugar, increasing glycemic index and losing fiber.
• Using foods rich in fiber, good quality fats and good protein, which also help to reduce the glycemic index of foods.

Finally, nutritionist Leandra advises to maintain low glycemic carbohydrate consumption throughout the day, without severe restrictions.

Now you know: no villain, no good guy. The key is to make good choices, not restrictions. And, above all, rely on guidance. Only a professional can assess your individual needs and set up a menu of the amount of carbohydrates you really need, associated with, of course, the other fundamental foods in a healthy diet.

CarbLoaded: A Culture Dying to Eat (International Subtitles) (March 2024)