Good Lifestyle

Carbohydrates are a large part of our everyday life. We have cereals for breakfast, eat sandwiches for lunch, a bag of chips for a snack and pasta for dinner. Needless to say, it is quite possible that we can do too much on carbohydrates. And most of us.

Americans eat a lot of bad carbohydrates, mainly from refined grains and added sugars. Indeed, an average of 42 percent of daily caloric intake come from low quality carbohydrates, according to a 2019AMERICAN MEDICAL ASSOCIATION JOURNAL to study.

Therefore, we cansuffer the consequences: Sugar in the blood, fatigue, skin problems, weight gain and more.

But note the emphasis on "bad" carbohydrates. Carbohydrates are not intrinsically bad; They are actually an important part of your diet.

"Carbohydrates are important because they are the main source of fuel for the energy and daily functions of the body," saysTrista Best, MPH, Rd, LD, Dietitian on the balance one of the supplements.

There are two types of carbohydrates,simple and complex, And Best tells us that you have to look for simple carbohydrates. "Simple carbohydrates come from processed and refined foods such as convenience. This form of carbohydrate is decomposed rapidly and used immediately by the body for energy, "explains Best.

On the other hand, complex carbohydrates are considered "good" and refers to whole grains such as oats, quinoa or brown rice, and more. "They are more dense in nutrients and provide the body with more than one peak of fast glucose and stored fats," says Best. Complex carbohydrates tend to be low on the glycemic index (IG) -A measures the speed of your blood sugar tips and falls after consuming a food while simple carbohydrates are high.

Studies Show that regimes that contain moderate levels of good quality complex carbohydrates are more effective than high GI schemes to reduce body weight and control of glucose and insulin metabolism. In other words: Being healthy, you can eat carbohydrates, not too much, and especially the complex type.

Before you can make modifications or food corrections, you must first determine if you eat too much carbohydrates in the first place. That's why we have asked for professional dietitians to share with us the sign of danger, you should be looking at how to assess your carbohydrate consumption, and they agreed on one thing.

There is a warning sign that stands out among all the signs you eat too many carbohydrates: that you feel bloated and heavy.

"Eat too many transformed carbohydratesleads to abdominal bloating Because your body must store more water to store energy from carbohydrates, "saysMegan Byrd, Rd, A diet with the food blogThe Oregon Dietician. "If you've ever had a heavy carbohydrate day and ended up earning 4-5 pounds after, it'sWater retention"

When you eat too much carbohydrates, your body can not use all this energy at a time. The solution? Ranger. "When you eat carbohydrates, the muscles store additional carbohydrates that you do not use immediately for glycogen form, which holds water and contributes to this heavy feeling that you will feel shortly after eating carbohydrates, " let's sayLyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT, Twins of nutrition.

Another reason for carbohydrates can cause bloating is due to the type of ultra-transformed food, you will find refined carbohydrates in.

"Most people tend to carbohydrate too much eating that are refined, sweet and / or salty. The sugar and salt at the same time do the body of the body on the water to dilute them and restore the body's water balance, which helps to feel uncomfortable bouffi, "say the nutrition twins.

Some of the bloating you will experience eating too many carbohydrates is temporary, but you can also notice that if you have eaten too many carbohydrates over a longer period of time, this bloating and weight of the water can end throughTransform into grease.

"Refined carbohydrates are more likely to be rich in calories because they are usually charged with fat and sugar, which contributes to weight gain. Whatever it's too much eating more time to a weight gain and if you always feel a little bit because of too much eating carbohydrates, it is quite likely that it will lead to more than temporary weight gain, " Explain the nutrition twins.

How can you say that you feel bloated because of eating too many carbohydrates or if it's something else?

Excessive abdominal bloating can come from many things, food intolerances to excessive salt consumption. There are two ways to determine if this bloating is due to eating too many carbohydrates.

We consist of identifying the location of your bloating: "You can say if you have had too much salt against carbohydrates, because the salt tends to cause a water retention in your ends, like your feet, your feet and your feet Fingers. Carbohydrates cause bloating in your abdominal region, "says Byrd.

Another consists in performing a small food intervention: "A good way to test if it is the carbohydrates or another factor is not to eat a half-cup serving in a healthy way,Glacial high fiber (such as oatmeal and sweet potatoes), at your meal and see if fatigue, heaviness and weight gain are resolved, "recommend the twins of nutrition.

How to adapt carbohydrates in a healthy diet.

Carbohydrates can be part of a healthy diet, as long as you likehealthy carbohydrates.

"The healthiest way to eat carbohydrates is to choose complex carbohydrates, such as soft potatoes, quinoa, beans and lentils, berries, wholebank products and squash. By avoiding these simple carbohydrates. And refined, you will help combat bloating, "says Byrd.

Complex carbohydrates are higher in fiber than simple carbohydrates and "fiber will help slow down the rate of absorption and reduce the tip of blood sugar", explainsAlicia Galvin, RD, a resident dietitian forSovereign laboratories.

You can also make a pair of carbohydrates with other macronutrients so that other foods can help slow the digestion of your body from glucidity.

"I tell people never to eat bare carbohydrates. Always associate fat (olives, lawyer, olive oil, nuts / nuts / nuts) and if possible a protein (egg, jerk, beans, dairy) with A carbohydrate so that you have a balance of energy and that blood glucose will not point as much blood glucose. "Recommends Galvin. (Related:15 best snack combinations this double weight loss)

If you feel that you have trouble determining if you eat too many carbohydrates, you can always search for expert support.

"If you are wondering if you go beyond, encounter a registered dietitian. At the moment, a kind offers 3,000 free authorized dietitians sessions for people to learn more about their individual nutritional needs. It's great for people who can have struggles with these types of physical challenges, "recommend nutritional twins. You can register for the programhere.

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