Between diets, gym programs or even diseases, we are meant to believe that carbohydrates should be banned! Shall we know that carbs are present amongst vegetables, so no need to make a whole dish 😉
Carbohydrates give body cells energy so they can communicate between them. Once eaten, carbs turn quickly into glucose that allows many cells to function, such as the brain’s ones! The brain would need about 140 grams of carbs a day. There are the simply carbohydrates – called quick-release sugar, which quickly increase the blood sugar level; and the complex sugars – called slow sugars, that are stored in the liver as well as in the muscles for further use – also for direct use as the body constantly needs energy!
It ain’t new, an excessive sugar consumption can lead to overweight and type 2 diabetes. However, by avoiding or simply by consuming moderatly beverages, snacks, sugary dairy products and cereals, your sugar consumption will strongly decrease! An excessive consumption -refined- sugars encourage caries and some cancers!
A low carb diet (below the minimal quantity required for the brain) could increase the production of ketones and therefore, a loss of mineral bone density, hypercholesterolemia, a risk increase of urinary lithiasis and could even harm the nervous system. Low carb inputs can also impact our well-being with discomfort and tiredness.
How much should we have?
They should cover 50 to 60% of our daily energy requirements, more about 50% if exercising is not part of our routine. That represents between 100 and 130 grams per day.
The best way is to have foods with the highest nutritional qualities! Prefer starchy foods (sweet potato, rice, wholegrain pasta, boulgour) and leguminous foods (lentils, peas, chick peas) for an ongoing intake all day long! And fruits for an immediate reboost!
When and how?
When we have a high blood sugar level – for instance after killing that maltesers pack… – our body releases insulin in order to reduce that level quickly. Insulin will direct one part of the sugars into our fat tissues, this is how we gain fat. As a matter of fact, it is recommended to consume those quick-release sugars during meals, or with any side of other foods so its digesting process goes slower and its release is regulated. It is also recommended to have carbs in te morning, as an immediate source of energy. Because following the night fast, the metabolism as well as the insulin sensitivity are higher as the reserves have been emptied! The body also needs energy to start the day. If you exercise, you can have carbs a few hours before in order to ensure constant energy, and after your session when your muscles are emptied of their reserves.