The carbohydrates are certainly essential nutrients for our body, given that they provide us with the energy our body needs every day to get going and stay active throughout the day, while feeding our nervous system.
Unfortunately, although they are considered essential nutrients, the truth is that dangerous slimming diets have proliferated today based on the exclusive consumption of proteins, with the obvious risk that this entails for our health, since not taking enough carbohydrates every day can be dangerous for our health , because if a diet high in protein is followed, the so-called state of ketosis may appear, which causes fatigue, dizziness and even kidney diseases.
Therefore, consumed in its proper measure and in its recommended daily amounts, carbohydrates are nutrients that can not be missing in our daily diet .
But there are two types of carbohydrates very different: the complex carbohydrates (or of slow absorption ), and the simple carbohydrates (or of fast absorption ).
What are complex carbohydrates?
Complex carbohydrates are slow-absorbing carbohydrates , formed mainly by disaccharides, oligosaccharides and polysaccharides.
Taking into account that Through food, carbohydrates must be converted into glucose so that they can provide energy to the body , that are considered as Slow-absorbing carbohydrates means that before being absorbed they must be broken down into simple carbohydrates so that they can be assimilated, which means that the glucose molecules are released little by little so that blood sugar levels stay lower and stable for more time
Why should we consume complex carbohydrates?
Fundamentally because our body is satiated for a longer time , not producing sudden imbalances in glucose levels.
For this reason simple carbohydrates are not advisable for people with diabetes .
In addition, because they can not be rapidly absorbed by the cells, they do not give rise to reserve fat, as it does with simple carbohydrates.
Amount of complex carbohydrates recommended
Approximately 60% of the calories we consume daily should come from carbohydrates (30% fat and 10% protein).
So it is difficult not to realize the importance of these nutrients, hence they are considered fundamental to participate in a large number of functions in our body, to provide energy, participate in protein savings and regulate the metabolism of fats
Foods rich in complex carbohydrates
Although we have already developed this section more extensively in a previous article dedicated exclusively to the foods rich in complex carbohydrates , basically the following foods stand out:
- Integral rice
- Whole grains
- Wholemeal bread
- Fruits (such as strawberries, red berries or cherries)
It can also be useful to know some of the foods with low glycemic index , since the speed of absorption of these foods will depend on their content in fats or fibers, so that more refined higher glycemic index will own