Are you afraid of getting fat when dining out? You may be blaming carbohydrates

What is the source of happiness?

It must be carbohydrates.

Eat when you are happy

Eat more when you are unhappy

But carbohydrates have a bad reputation

Now it's really not good

Eating carbohydrates will make you fat

Eating carbohydrates is not nutritious

Eating carbohydrates is the source of ugliness

There are a lot of misunderstandings here.

Carbohydrates are not as scary as everyone thinks

Will I gain weight?

It's not about whether you eat carbs or not.

It depends on whether you eat the right amount of carbs.

Even though everyone says that eating carbohydrates is unhealthy and makes you gain weight, carbohydrates are really indispensable to the human body.

Carbon water also has these physiological functions:

Storing and supplying energy

Carbohydrates are the most economical and main source of energy for the human body.

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Of the energy needed to maintain human health, 55%-65% is provided by carbohydrates , so people must consume sufficient carbohydrates every day to ensure the body's energy needs.

The human brain needs carbohydrates to maintain normal functioning. This is also the reason why people feel dizzy and slow to react if they often do not eat carbohydrates.

Composition of body tissue

Glycolipids , important components of cell membranes and nerve tissues, are formed by carbohydrates and lipids.

Glycoproteins produced by the combination of carbohydrates and proteins are involved in the formation of antibodies, hormones, and enzymes.

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In addition, the human brain and red blood cells must rely on blood sugar for energy.

This is also the reason why people feel dizzy and sleepy if they don’t eat carbohydrates regularly.

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Protein-saving effect

Sufficient intake of carbohydrates can prevent the consumption of large amounts of protein as energy and is beneficial to protein synthesis.

Acts as an anti-ketogenic

When people want to lose weight, their first choice is often to not eat carbohydrates. Indeed, this can accelerate the decomposition of body fat into fatty acids, which are used to provide energy for the human body.

However, in this process, fatty acids cannot be completely oxidized and will produce too many ketone bodies. If the ketogenic diet is not mastered properly, excessive accumulation of ketone bodies may lead to ketoacidosis, ketonemia, and ketonuria.

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Therefore, adequate dietary carbohydrate intake may prevent the above symptoms.

Detoxification

Carbohydrates are metabolized in the body to produce glucuronic acid, which can combine with harmful substances such as alcohol and bacterial toxins in the liver to eliminate or reduce their toxicity.

Good for intestinal function

Some indigestible carbohydrates are beneficial to the reproduction of intestinal probiotics and regulate intestinal flora.

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Although carbohydrates are essential, the prerequisite is that you have to eat them correctly. In terms of health, carbohydrates also have "good and bad" aspects.

So the question is, which foods are high-quality carbohydrates?

Whole grains: including brown rice, corn, black rice, coix seed, naked oats, oats, buckwheat, etc., which are rich in dietary fiber and other nutrients;

Potatoes: potatoes, sweet potatoes, purple sweet potatoes, cassava, taro, yam, etc., which have high dietary fiber content;

Beans: red beans, kidney beans, mung beans, peas, chickpeas and other beans, which have a high protein content and a strong sense of fullness;

High-starch vegetables: pumpkin, lotus root, etc., contain a lot of polysaccharides that are beneficial to health;

Fruits: Contain large amounts of easily absorbed fructose, glucose, and dietary fiber. Eating them in moderation has little effect on blood sugar.

It is recommended that you eat more of this type of carbohydrates, and eat less refined white rice and flour, sweet drinks, and sweet bread and pastries .

You can use these high-quality carbohydrates to replace part of the rice. Not only will they make you feel fuller, but they will also have fewer calories and are better for blood sugar.

Save it now and adjust the carbohydrate structure of your diet!

Statement: This article is a medical-related educational popular science article. It does not involve specific treatment methods or medical behaviors and cannot replace hospital visits.

Experts collaborating on this article

References

[1] Jin Zhengyu, Cheng Hao, Chen Long. Research progress of functional carbohydrates[J]. Journal of Food Science and Technology, 2023, 41(06): 1-8.

[2] Liu Hualan, Jiang Zhumao, Liu Yunguo, et al. Research progress on preparation, function and application of functional oligosaccharides[J]. Chinese Food Additives, 2015, (12): 158-166.

[3] Song Hua, Tian Jianhua, Zhou Fei, et al. Effects of adding different dietary fibers to wheat starch on postprandial blood glucose increase in patients with type 2 diabetes [J]. Chinese Journal of Clinical Rehabilitation, 2005, 9(31):90-92.

Content Production

Editor: Zhang Fuyao

Map: Eastern Zhou Dynasty