consumption of carbohydrates It is essential for proper functioning of the body. However, they are often related to overweight, obesity, diabetes and heart disease.
Following is a list to identify them and how much to consume to stay healthy.
According to the World Health Organization, it is recommended that carbohydrates supplement between 55 and 75 percent of each person’s daily calories.
In short, other foods such as bread, pasta, rice and potatoes should be part of the daily menu in controlled portions.
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What are carbohydrates?
Carbohydrates are a type of macronutrient found in many foods and beverages. In scientific terms, they are sugar molecules, which together with proteins and fats are part of the main nutrients found in food.
In this transformation, carbohydrates are converted into glucose once ingested. Glucose, in turn, is the main source of energy for the cells, tissues and organs of the body.
What type of carbohydrates should be consumed?
Carbohydrates are essential for providing energy to the body. But, of course, a controlled intake is essential.
types of carbohydrates
There are complex and simple carbohydrates, some are:
Sugar: These are also called simple carbohydrates. They can be added to foods, such as the sugar in candy, desserts, processed foods, and soft drinks.
This also includes sugar found naturally in milk, vegetables and fruits.
Starch: They are also called complex carbohydrates because they are made up of many simple sugars linked together. Some of these are breads, cereals and pasta. These also include vegetables such as potatoes, greens and corn.
Fiber: is called a complex carbohydrate. Fiber is not completely digested by the body, so eating these types of foods can make you feel full, preventing you from overeating. Fiber is found in fruits, vegetables, nuts, beans and whole grains.
Which foods contain carbohydrates?
Cereal: Bread, noodles and pasta, crackers, cereals and rice.
fruit: Apples, bananas, oranges.
Dairy products: milk and yogurt
Legumes: dried beans, lentils, peas
Sweets and Sweets: Cakes, Cookies, Sweets, Desserts
Drinks: Soft drinks, juices, hydrating and refreshing drinks with sugar
starchy vegetables: potatoes, corn
It should be kept in mind that excessive consumption of any food item can be harmful to your health. consult a nutritionist Achieving a balance in diet and nutrient consumption is important.