THE GOOD SIDE OF CARBOHYDRATES

We frequently hear that carbohydrates are fattening, that they’re bad for us, that they make our abdomens big and keep us from losing weight.  But what’s the truth in all that?  Carbohydrates are an essential component in the diet of human beings and we should eat them daily.  Their primary function is to give energy, and they are essential for certain vital organs such as the brain and liver; they are the fuel needed for these organs to function properly.

Eliminating carbohydrates from the diet can lead to side effects such as dizziness, irritability, fatigue, difficulty in concentrating, and other effects.  It is true that by eliminating them from the diet we lose weight; this is because the calorie intake is reduced and cells tend to lose water when there is a shortage of carbohydrates, but when they are reintroduced to the diet they could generate a weight gain that might even bring our weight up to more than when we started out on the diet.  

When choosing carbohydrates, select complex ones (rice, potatoes, tubers, pastas and bread), since they are slower to digest and make us feel fuller for longer, instead of simple carbohydrates (candy, honey, syrups, sugar, pastries, etc.), which are mostly empty calories.

Noteworthy benefits of carbohydrates include:

• They are sources of energy.
• They are fuel for the proper functioning of the brain and liver.
• They help maintain stable blood sugar levels.
• They provide fiber and can help reduce blood cholesterol, while making us feel more sated.

When you are going to eat carbohydrates, remember:

• Variety:  Don’t limit yourself to a single kind; vary between cereals, tubers, legumes, whole wheat breads, etc.
• Prudence: Eat one or a maximum of two types of carbohydrates during a meal.  Don’t overdo!
• Moderation: Remember the serving size; distinguish between what is necessary and what is excessive.
• Cooking method: Choose to cook with little or no fat, and when possible, prepare your meals by roasting, baking, steaming or boiling to reduce the amount of fat involved in the cooking process.

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