What Happens To Our Body When We Eat Carbohydrates
Havecarbohydrates either do not like, or the need for their presence in the diet is elevated to a cult. Themselves probably read the advice to eat intuitively (“if you want a second cake, then you must definitely eat it”). And then – about the incredible effect of a carbohydrate-free diet, which promises to lose weight and gain well-being in record time.
BeautyHack editors together with a trusted expert – doctor of the highest category and the author of his own method for weight correction Leonid Elkin, – talks about how our body reacts to carbohydrates: what happens if we refuse them or, conversely, consume them in excess.
Why are carbohydrates needed
We know that carbohydrates contribute to weight gain. But it is important to take into account another fact: no matter how our body reacts to sweet and starchy foods, carbohydrates are the main source of energy.
“Any mono-diet cannot be useful. And speaking globally, we can do without fats and even without a large amount of protein, but definitely not without carbohydrates, – says doctor Leonid Elkin. – Carbohydrates (both simple and complex) are our fuel. By eliminating them from the diet, you can really lose weight dramatically, because fats will begin to break down themselves. But, believe me, such weight loss is definitely not worth it. After a couple of weeks of such a regime, you will encounter a number of problems, both psychological (apathy or mood swings, decreased concentration) and physical (constant headaches, fatigue, digestive problems, hormonal disruption). “
The expert also notes that food rich in carbohydrates is especially important for an active lifestyle and sports. During an intense workout, the body converts carbohydrates into movement, without them you will hardly be able to do cardio exercises and feel strong and vigorous during exercise.
If there are a lot of carbohydrates
However, everything needs a balance. Leonid Elkin warns that you shouldn’t go to the other extreme and abuse carbohydrates (both simple and complex).
“Only with a balanced diet can you achieve ideal shape and well-being,” the doctor said. “If you eat only carbohydrates, then blood sugar will rise, and this will affect not only weight (it will increase dramatically), but also health: diabetes, dementia and Alzheimer’s disease may appear.”
It is important, according to the expert, to know the distribution of carbohydrates into simple and complex ones and to observe the timing of their consumption. And, by the way, the rule “take away simple carbohydrates only the first half of the day” is not a myth!
So, simple carbohydrates include foods that are quickly absorbed in the body, instantly satisfy hunger and give strength, but for a short time. These are sugar (pure carbohydrate) and products from its preparation (cakes, pastries, ice cream and any desserts), white flour products (despite the fact that flour itself is a complex carbohydrate), white bread, sausages, fast food, vegetables after heat treatment, many canned fruits, juices.
Complex carbohydrates take longer to digest and slowly saturate the body, but for a long time. These include cereals (with the exception of semolina), flour products (except white), durum pasta, dark chocolate, vegetables, some fruits, herbs, legumes, herbs, nuts and seeds.
With three meals a day, complex carbohydrates should be in the diet for breakfast, lunch and dinner. At the same time, simple carbohydrates, as advised by Leonid Elkin, are best consumed before 12.00 or, with a busy lifestyle (mental and physical), for an afternoon snack – until 16.00.
“A cake or chocolate wedge can be a great snack at work some time after breakfast. They will help you to cheer up and replenish your energy when you have spent a lot of energy and your blood sugar level has dropped, ”the expert advises.
At the same time, according to the doctor, there is no clear formula for the amount of carbohydrates consumed per day.
“Everything is very individual. Only an experienced specialist, based on the characteristics of your body, lifestyle and preferences (which, by the way, is also important!), Will be able to make up the correct diet, – the expert told us. – But there are still some statistics. So, the typical rate of carbohydrates per day should not be less than 130 grams. Moreover, 70% of them should be allocated to complex carbohydrates and 30% to simple ones. “
For comparison: 100 grams of rice contains 62.3 grams of carbohydrates (complex), and semolina contains 70.5 grams of carbohydrates (simple). Moreover, in 100 grams of almonds – 13 grams of carbohydrates (complex), and in a bun – 55.5 grams of carbohydrates (simple).
However, it is not difficult to find out the composition in products (data can be found both in tables on the Internet and on labels). More difficult, in our opinion, is to keep within the daily norm and make the right diet. The main thing is to follow the advice of your doctor and look for balance in everything. Including counting ingredients at lunch.