Approximately between 55 and 60% of the calories we consume each day should come from foods rich in carbohydrates . Although, as we explained in our previous note on What are carbohydrates? , there are two very different types of carbohydrates that, depending on your glycemic index , will tend to be more or less healthy for our body.
For example, fast-absorbing carbohydrates (also known as simple carbohydrates ) are those that are rapidly absorbed in our body, so that, for the most part, tend to rapidly raise blood glucose levels.
Taking into account that blood glucose values should remain within certain limits, and that with the consumption of foods rich in simple carbohydrates cause an abrupt increase in insulin (which is secreted by the pancreas to transport sugar from the blood to cells when we exceed those limits), it is normal for many nutritionists to agree that it is much healthier to consume foods rich in slow-absorbed carbohydrates.
What are simple carbohydrates or fast absorption?
They are carbohydrates formed mainly by glucose, fructose or dextrose, which cause an increase in insulin, which in turn results in our cells receive more glucose than necessary, causing an excess of energy that eventually ends up being stored in the liver as glycogen .
Nevertheless, When our glycogen reserve is complete, that excess ends up transforming into fat .
Since these foods are digested quickly, soon after being consumed they cause the need to ingest simple sugars again, which can cause an addiction that finally causes an increase in weight.
Fast-absorbed carbohydrate-rich foods
- Fruit juice.
- Refined flours and derivatives (sweets, white bread).
- Some fruits
It is advisable to bear in mind that the more refined a food is, the higher its glycemic index, and therefore its simple carbohydrate content.
Therefore, the most advisable is to increase the consumption of foods rich in complex carbohydrates, which are digested little by little, keep our blood glucose levels stable, and provide satiety.