Food. I love it, you love it, everyone loves it. Food is vital for our lives, for our health, for our future children. I always had a weight problem, that was the reason that I followed wrong tendencies, diets, and people. I heard that carbs would probably make me fatter and cut them to the minimum. The word FAT was so scary for me, that I couldn´t imagine I would eat food I love ever. But now, I´m really excited about all the information I know. And I want to share with you that eating carbs is my superpower now!
Carbohydrates are the main type of nutrients that provide our bodies with power and energy. Their structure consists of carbon, two molecules of hydrogen and oxygen. Carbohydrates are divided into three categories: sugars, starch, and fiber.
People used to demonize carbohydrates and especially sugar, not knowing that there are some sugars that are very useful for health. Sugars category includes monosaccharides, disaccharides, oligosaccharides, and polysaccharides. Mono- and disaccharides are well known as the natural sugars, for example, fruits, sugar in milk and non-milk extrinsic sugars, such as honey and table sugar. Oligo- and polysaccharides are the complex sugars that we can find in grains or beans.
So, what´s the difference? Both single and complex carbs are broken down and metabolized by our bodies to provide us with energy. However, mono and disaccharides provide us with fast energy and sugar release. It leads to very high and sudden levels of sugar in the bloodstream. Excess sugar appears and is usually stored in the fat cells of a body in the form of triglycerides. We don´t feel satiety and after 1 burger in Mcdonald´s you will need another one in 10 minutes.
Complex carbohydrates provide body with slow-release energy and fiber and we don´ t face any big sugar splashes in the bloodstream. That means that we don´t feel hunger for a longer time.
- raw sugar
- brown sugar
- corn syrup and high-fructose corn syrup
- glucose, fructose, and sucrose
- fruit juice concentrate
- whole wheat bread
- sweet potato
It´s a complex carbohydrate, one of the polysaccharides types. It can be named as a “healthy sugar”. It has a great effect on blood cholesterol, as digestion of starches takes longer and it doesn´t lead to immediate blood sugar spikes.
Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, they contain fiber, calcium, iron and B vitamins. Almost everyone thinks if you eat potato, pasta or bread you will gain weight immediately, but it´s not true if you are not binging.
Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.
Non-starch and indigestible polysaccharide. Actually, our body has a lack of enzymes that can break down the fiber, that ´s why it is very low in calories and almost doesn´t have any nutritional value. But it is a very important component of food.
- Soluble fiber helps to slow the emptying process in our stomachs, which helps you feel fuller. It also helps to lower cholesterol and stabilize your blood glucose levels. It can be found in fruits, vegetables, oats, barley, and legumes.
- Insoluble fiber absorbs water to help to soften the contents of our bowels and support regular bowel movements. It also helps to keep us full and keep the bowel environment healthy. Insoluble fiber can be found in wholegrain bread and cereals, nuts, seeds, wheat bran and the skin of fruit and vegetables.
I can say that the right kind of carbs can be incredibly good for you. They are necessary not only for your health but they carry a variety of added benefits, such as mental health, heart health, digestive health, energy, and good mood. Consuming at least some carbohydrates in the diet is one way to prevent this starvation-related loss of muscle mass. These carbs will reduce muscle breakdown and provide glucose as energy for the brain. I eat a lot of complex carbs, allowing myself to indulge in some simple sugars sometimes. I do a lot of sports and become prettier and healthier. Remember, what doesn´t kill you, makes you stronger, so don´t be afraid of sugars, be afraid of amounts 💕
P.S And of course, if you want a slice of pizza now, eat it! 🍕