There is always something: fat fat and change makes the universally popular carbohydrates as a cause of Obesity in the pillory.
The circulating myths persist, usually to the detriment of the Carbs. In this case, each person and each body is so individual that it would be fatal, carbohydrates per se as a bad label.
As is so often true: the dose makes The poison.
In addition to fat and protein, the carbohydrates include the nutrients to the macro and as an energy supplier for the largest part of our diet.
1. Myth: Simple carbs are bad
Do you think simple carbs are probably the first on the white household sugar, chocolate, or pastries and cakes. Simple sugar is low in nutrients, quickly digested, the insulin level to skyrocket and is causing cravings.
But: simple sugars (monosaccharides) is in the Form of fructose in fruit.
Anyone who succumbs to the fallacy that fruit is bad and that’s why none of the more eats, which also runs the risk of too few micro-nutrients (vitamins and mineralst substances) and ballast substances.
Straight fiber have a favorable effect on the blood sugar levels and can help reduce the risk for Obesity, high Blood pressure, heart attacks, reduce colon cancer and type of diabetes 2.
Fruit also contains phytonutrients, which have anti-bacterial and anti-inflammatory are said to have anti-inflammatory properties.
In addition, the (Hot) Hunger can be satisfied a Sweet tooth very well with a few fruits.
Treat yourself, therefore, like a handful of fruit a day. The rest of the vitamins and fiber provide you with vegetables in all its diversity.
2. Myth: pasta makes you fat
This statement is definitely too short. Pasta can make you fat or not – like any other food, too. For a weight increase or decrease, the energy balance is crucial.
You take more calories than you do on the day of use increases the weight. You stay a bit under, nimmtst you. The daily requirement is of the basic turnover and performance turnover. The individual daily requirements with the calorie calculator calculate.
In comparison to other carbohydrate sources studies have demonstrated even a positive effect of pasta on the weight reduction.
Important: On complex carbohydrates to fall back.
The advantages are obvious:
- They are made of multiple sugar, their digestion is for the Köprer time-consuming
- The blood sugar level remains constant
- you want to stay longer saturated
Noodle dishes are the case the Calories if the serving size is underestimated or always oily sauces and cheese used. And for those who need recipe inspiration for the sleek cooking with the healthy Slow Carbs that may be in the book Slow Carbs find.
3. Myth: carbs at night make you fat
First of all, the body does not notice if it is 17 PM or 20 PM. That nutritional models, such as, for example, "Slim in Schlaf" work, is a relatively long Pause in the night, in which the body can not use carbohydrates as a quick energy supplier. Instead, he must use at the depot fat.
According to studies, you should follow a moderate carbohydrate intake rates. This can have a positive effect on the prolongation of the life time.
The more extreme the supply or a restriction in the Form of strict Low Carb diets, is the more unfavorable is the for a long life, according to the researchers.
FIT FOR FUN-conclusion
Never has a subject been discussed as controversial as the shooting and the correct level of carbohydrates. FIT FOR FUN – food scientist Andra Schmidt gives the following advice:
"The three myths have captured it at the beginning, very well: carbs don’t have to be from the dining plan banished to eat healthy or to lose weight. It depends solely on the type and amount of carbohydrates.
Put on complex carbohydrates such as oatmeal, Quinoa, whole-grain products, buckwheat, carbohydrate-containing vegetables, or even potatoes, which show all a low glycemic Index and consequently, your insulin levels minimal influence – and you therefore feel fuller for longer hold.
Less consume, you should, however, foods with short-chain carbohydrates such as sweets, sugary drinks, wheat flour and high-fructose foods that drive your blood sugar levels very quickly and just as quickly fall – Hello, cravings.
My Motto: to a small degree, but no waiver. Do you want to lose weight, are carbs allowed after 18 clock – your body does not know how late it is.
However, it has the advantage to rely on a Low-Carb dinner, so that the fat combustion with an almost empty glycogen store in the night and in the Morning more can occur.
For all, the rule is that carbohydrates should in principle cover 40 to 50 percent of the daily energy requirement.
That would be in the case of a 30-year-old woman with a size of 172 cm and a weight of 63 kilograms, there is a need of 200-250 grams of carbohydrates a day.“
Sources
- Chiavaroli, L., et al. (2017): Effect of pasta in the context of low-glycaemic index dietary patterns on body weight and markers of adiposity: a systematic review and meta-analysis of randomised controlled trials in adults, retrieved on 23.01.2020 https://bmjopen.bmj.com/content/8/3/e019438
- Wu, H. et al. (2015): Association between dietary whole grain intake and risk of mortality: two large prospective studies in US men and women, retrieved on 23.01.2020 https://www.ncbi.nlm.nih.gov/pubmed/25559238
Stefanie Naumann
*The contribution of “Good Carbs, bad carbs?: The 3 biggest myths about carbohydrates” is published by FitForFun. Contact with the executives here.