This is an automatically translated article.
Keeping the thought that carbohydrates are the cause of weight gain, many people have not eaten starch to lose weight (following a low-carb diet). However, carbohydrates are a broad group and not all carbs cause weight gain.
1. What are carbohydrates?
Carbohydrates are one of 3 macronutrients (nutrients that make up an important part of the diet) found in foods. Other macronutrients include fat and protein. There are hardly any foods that contain only one nutrient, they are all combinations of carbohydrates, fats and proteins in different proportions.There are 3 types of carbohydrates found in food: Sugar, starch and fiber.
Sugar: A free sugar, added to foods or beverages (cookies, yogurt, carbonated drinks, breakfast cereals) or natural sugars (honey, syrup, vegetable juices, fruit juices) tree); Starch: Found in foods derived from food. Starchy foods such as rice, bread, potatoes, pasta, etc. provide slow and steady release of energy throughout the day; Fiber: Found in the cell walls of plant-based foods. Fiber is found in fruits, vegetables, whole-grain breads, whole-wheat pasta, and beans. According to the recommendations of experts, starchy foods (potatoes, bread, pasta, rice) should make up more than 30% of the diet. The remaining 30% should be fruits and vegetables. That means more than 50% of daily calories should come from starchy foods, fruits and vegetables.
Thực phẩm giàu tinh bột nên chiếm trên 30% trong chế độ ăn uống hàng ngày
2. Effects of carbohydrates
Carbohydrates are important to health because:
Provide energy: In a balanced diet, carbohydrates are the body's main source of energy. They are broken down into glucose before being absorbed into the bloodstream. Then, glucose will enter the body's cells, providing energy for all body activities. Unused glucose is converted to glycogen found in the liver and muscles; Reduces the risk of disease: The fiber found in carbohydrates improves intestinal health, reduces the risk of constipation, and lowers cholesterol levels in the body. A diet rich in fiber reduces the risk of cardiovascular disease, colon cancer and type 2 diabetes; Provides calories: Carbohydrates contain fewer calories/g than fat. Starchy foods are also a good source of fiber, which helps maintain a healthy weight. Replacing fatty, high-sugar drinks with starchy foods with high fiber will reduce the number of calories in the diet. At the same time, foods rich in fiber also increase the feeling of fullness, reducing cravings.
3. Eat starch with fat?
The British Scientific Advisory Committee on Nutrition looked at the relationship between carbohydrates and human health. The results showed that there was no evidence that a high-carbohydrate diet was associated with weight gain. However, experts also found that starchy foods when combined with high-fat ingredients such as cream sauce, butter, ... will make them have more calories.
Không có bằng chứng về việc ăn nhiều tinh bột sẽ dẫn đến tăng cân
Thus, starch is not the cause of uncontrolled weight gain. If eaten in excess, any food can cause weight gain. Whether the diet is high in fat or high in carbohydrates, if a user consumes more energy than the body uses, there is a possibility of weight gain. These calories can come from any source such as protein, fat, alcohol, carbohydrates,...
Therefore, to lose weight or maintain a healthy weight, it is necessary to:
Limit additional foods added sugar such as jam, tea, carbonated soft drinks,...; Reduce the amount of seasoning sugar in dishes; Pay attention to limit the use of foods with added sugar such as dipping sauce, ketchup, chili sauce, meat marinade,...; Eat whole grains or starches instead of those that are thoroughly milled. Brown rice, whole grain bread, ... are very good choices; Eat enough vegetables and fruits to provide enough fiber for the body, keep you full for a long time, better control hunger; Eat only lean meat, limiting the organs or skin of animals; Limit fried, fried foods with a lot of fat. If you eat fried food, you should use vegetable oil, not animal fat. If you consume more calories than your body uses, you will gain weight. The source of calories can come from fat, protein or carbohydrates. Therefore, eating starches and other food groups in moderation, choosing healthy processing methods will be the best measure of weight control.
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References: healthline.com, nhs.uk
