Within the food pyramid is carbohydrates, a group of foods that is essential for the proper functioning of our body as it provides us with the calories we need to have enough energy to enjoy a healthy life. This type of food provides us with 60% of the energy our body needs, so we cannot stop including it in our diet. Of course: there are two types of carbohydrates (simple and complex), and only the second are essential for our proper functioning.
In this FastlyHealarticle, we will discover what complex carbohydrates are so that you understand how they benefit our body and thus know how to organize a balanced and healthy menu.
Table of Contents
The importance of carbohydrates
First of all, you should know that carbohydrates give the body the necessary energy to fulfill the tasks that are done daily (going to work, cleaning the house, walking down the street, etc.). Our body needs calories to function, just like a car needs gasoline to move forward. Carbohydrates are the primary energy source that we introduce into our bodies. Therefore, they must form part of your diet to feel vital and strong.
If we eat more carbohydrates than our body needs, the excess is stored in the liver and becomes fat deposits, something that makes us gain weight and that, in the long run, it is harmful to us to eat so many carbohydrates. Therefore, the most appropriate thing is to introduce this type of food in your daily life but with a series of limitations and considerations such as those indicated below:
- They should only be taken during the first half of the day: in the morning is when we need the most energy because we have the whole day ahead of us, so we need calories from food to be able to throw away. However, in the afternoon and evening, our rhythm slows, and we will burn fewer calories every time, so we have to avoid eating these foods after 4:00 p.m.
- Complex carbohydrates yes, simple no: within the group of carbohydrates are the simple and complex ones. We find pastries and sugary and processed foods among the former. Complexes, however, are very favorable for our body, so, as we have already said, they should be part of our daily life.
- Integral: we have to consider that currently, almost all foods are processed; that is, they go through refining processes in which most of the nutrients are lost. For this reason, instead of consuming white rice (for example) that is full of sugar and has almost no nutrients, you should opt for those made from whole wheat flour that retains most of the nutrients.
As we have just indicated, complex carbohydrates are essential for your body because they have fiber, vitamins, and minerals; against them, the simple ones are dispensable (besides, it is recommended that they not be taken) because they contain a large number of refined sugars and very few nutrients.
After alerting you to the difference between simple and complex carbohydrates below, we want you to know what complex carbohydrates are to start including them in your diet healthily and beneficially for your body. Another of the essential functions of this type of food is to form glucose in the digestive system, something that makes our brain perform at its best, as well as the rest of our body since it is used as the primary source of energy.
In addition, the sugars that make up these foods contain beneficial nutrients such as fiber, vitamins, and minerals and, thanks to their complexity; they take a long time to digest, something that ensures that blood glucose levels are not altered and, thus, sugar can become the fuel of our body.
Among the complex carbohydrates, we find cereals, a type of food that should be consumed in its integral version (since it is the most faithful to the natural one), and, in addition, we take advantage of the fiber. They stand out:
- Integral rice
- Wheat germ
But, in addition to these, other types of foods are included within the group of carbohydrates. You will recognize them because they do not come from any animal (they will never be meat or fish since these are proteins), nor are they vegetables or vegetables. So, in the list of foods, we have these:
- Pasta (macaroni, spaghetti, etc.)
- Legumes (peas are legumes too)
As we have already indicated, bread, pasta, and rice must be eaten whole to make the most of their nutritional contribution. Otherwise, you will be taking a lot of sugar and hardly any nutrients, something counterproductive. Keep in mind that if you opt for those that are white, you are eating sugar and no other type of vitamin, so it will be a very little nutritious meal and, however, it will contain a lot of calories. So, switch to whole wheat flour!
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.