Most nutritionists and doctors agree that carbohydrates are an important macronutrient for the body.
Many low-carb diets unfairly demonize grains, fruits and starchy vegetables. But fullness and high blood sugar levels are associated with the consumption of certain carbohydrates – fast or refined, which do not contain fiber and are usually found in various sweets and starchy foods. Conversely, eating slow-digesting carbohydrates supports an active metabolism, which prevents excess weight, according to a meta-analysis published in The Lancet.
What kind of carbohydrate-rich foods do experts recommend eating?
Whole-grain bread and pasta. Scientists emphasize that carbohydrates should not be completely excluded from the diet or malnourished. Carbohydrates provide glucose, which is essential for energy production in cells, including the brain. Therefore, the diet should include bread and pasta made from whole grains, which are slow-digesting complex carbohydrates.
Apples and pears.These fruits are considered high carbohydrate foods due to their fructose content. However, their nutritional value outweighs the carbohydrate load, especially if the fruit is eaten whole, including the peel.
Oats.A meta-analysis of studies in Nutrients found that in type 2 diabetics, eating whole grain oatmeal reduced fasting blood glucose and glycated hemoglobin levels, all despite the high carbohydrate content. Other studies show that oats, rich in a soluble fiber called beta-glucan, slow down the absorption of fats and sugars in the intestines, as well as prolong the feeling of satiety, which can lead to weight loss.
Beets.< /b> The root crop contains quite a lot of natural sugar, in other words, it is rich in carbohydrates. But at the same time, beets (raw) contain a lot of dietary fiber, which slows down the absorption of sugar into the blood.
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Potatoes.Refrigeration of white potatoes after cooking converts their starch into resistant starch, which does not raise blood sugar levels. What's more, it is processed by intestinal bacteria in a way that benefits the entire intestinal flora.
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“Adults who eat more whole grains, vegetables and other carbohydrates high-fiber diets reduce their risk of developing diabetes and colon cancer by 15-31%, as well as reduce the risk of death from a stroke or heart disease, in contrast to people who consume few healthy carbohydrates, ”the scientists were quoted by The Lancet.
Earlier, the portal MedikForum.ru wrote that the use of fructose may be associated with Alzheimer's disease.
Important! Information provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first sign of illness, consult a doctor.