Good Lifestyle

Carbohydrates have had a bad rap in diet people sinceLow carbohydrates, like Atkins, increased in popularity in the early 2000s. Previously, simple carbohydrates formed the basis ofThe pyramid of food now obsolete. At the time, plan experts recommended that bread, cereals, rice and pasta should represent most of your diet, representing six to 11 servings per day, which exceeds the recommended portions of the fruit groups. and combined vegetables.

Even if they are delicious, carbonized favorites, such as bread, pasta, cereals and rice are often blamed for our heart disease, obesity and insulin resistance rates.

All carbohydrates are not a food badly, however, andDo not eat enough carbohydrates Can lead to unpleasant symptoms such as headaches, GI irregularity and fatigue. On the side reversal, the fact that your body needs carbohydrates to work does not mean that you can go from the ice day all day, every day.

How many carbohydrates should you eat a day?

"The food guidelines for Americans recommend that carbohydrate account for 45% of your total daily calories," says Jersey's new diabetes expert and certified diabetesErin Palinski-Wade, Rd, CDE author ofBelly fat diet for dummies. "Based on a diet of 2,000 calories, it's225 to 325 grams of carbohydrates a day. "

Palinski-Wade adds that your carbohydrate needs depend on your age, your level of activity and your individual metabolism. But no matter exactlyhow much The carbohydrates are right for you, thetype Dining carbohydrates is the same for everyone.

Everyone should aim to consumehealthy carbohydrates: Carbohydrates to digest slowly like 100% whole wheat bread, steel cut oat, beans, lentils and entire fruits and vegetables. And you should avoid carbohydrates to digest quickly such as sweet cereals, white bread, white rice and transformed snacks.

"It is better to get your carbohydrates of whole dishes, rather thanadded sugar like cane sugar, "saysAmy gorin, Mrs., RDN, a dietitian registered in the New York area. "The calories of an added sugar must be capped at10% of your total of daily calories. "

How to say if you eat too many carbohydrates

Because the search for the right ratio is delicate, how can you tell if your carbohydrate balance is out of whack? Here are eight signs of warning to search that indicate that you eat too much simple carbohydrates.

Are youSee the numbers on the scale increases regularly, despite all your hard work on the treadmill? Or maybe the numbers do not climb ... but they do not go exactly, either. You struck aWeight loss tray.

One possible reason that you may have weight loss problems is that you eat too much simple carbohydrates and, by default, too many calories. The reason is that, in volume, simple carbohydrate foods tend to be more caloric-dense thancomplex carbohydrates. For example, a cup of cooked rice contains about170 calories and 37 grams of carbohydrates, while a cup of cooked carrots contains only555 calories and 13 grams of carbohydrates. In addition, these 13 grams of carbohydrates in carrots also include 5 grams of fiber, a nutrient that will help you stay longer longer.

And never forget the power of weight loss of simple sugars, which are in carbohydrates to digest quickly. "Research has found that high diets in added sugars are linked to broader orthines and increased visceral fat levels (a.k.a.big belly), dangerous fat that can increase insulin resistance and the risk of type 2 diabetes, "says Palinski-Wade.

After falling on a big bowl of pasta, you might feel well at first - but it will not last long. According toAmerican Heart AssociationWhen your body digests a simple gluchydrate, glucose is released in your blood in a fast and large dose. This gives you a burst of energy, but only a temporary. The following is essentially a sugar crash, letting you feel less energized than you werebefore you ate.

"Have too many carbohydrates to a meal with a meal can put your blood glucose on a Russian mountain tour," says Palinski-Wade. "If you feel soft and tired after a meal, you may consume too many carbohydrates ... especially fast digestiers."

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Never talked toSomeone who went without sugar? After a few weeks, they can not even look at a chocolate bar or soda can in the same way. This is because when you eat sugar, your brain frees dopamine, an addictive wellness hormone, so more you eat sugar, the more dopamine you want.

It is a science of drug addiction and also real: a2018 Borders in psychology reviewCompared sugar addiction to drug addiction, a "habituation" that contributed to our obesity epidemic.

Because simple carbohydrates decompose quickly into glucose, eating white bread has a similar effect on your body as a consumption sugar. The biggest bread you eat, the brighter bread (and sweets and donuts, and cookies) you will find yourself want.

You had acne in your adolescence, but why do you now? Researchers study therelationship between acne and diet For years, and many have concluded that a high glycemic diet (ie a high in refined carbohydrates) can be the source of recurring skin rashes.

In a self-declared2014 study in theJournal of the Academy of Nutrition and DieteticsFor example, researchers identified a correlation between moderate to severe acne and the consumption of added sugar, dairy and saturated fat in young men and adult women.

You need fiber to keep your digestive system gently, but if you are having a lot of simple carbohydrates,You do not consume enough fiber Get the digestive work done. Hello, lack of motility of the gut and constipation!

Blocker Is also a side effect of excess carbohydrates: Palinski-Wade says that carbohydrates tend to preserve water, which is why so many people lose a bouquet of "water weight" when starting from A low carbohydrate diet.

"Eating coherent quantities of healthy carbohydrates will generally not result in excessive water retention, but to eat a large amount of white flour and simple sugars, especially late in the evening, can lead to increased swelling retention and the water the next day, "she says.

In addition to higher blood sugar levels, which can lead to type 2 diabetes, eating too many carbohydrates canIncrease your cholesterol levels-What can also cause type 2 diabetes, as well as a higher incidence of cerebrovascular accident and cardiac disease.

"Consume excess amounts of sugar can lead toinflammation In your body and even damage to your artery walls and an increased risk of heart disease, "explains Gorin.

As a general rule, the more you consume glycemic glycemic foods, the higher your insulin level, the LDL cholesterol (or low density lipoprotein) will be (and LDL is aKey factor in the development of heart disease) AStudy 2010 published in theJournal of the American Cardiology College Illustrates the connection: When 15,000 Dutch women aged 49 and 70 were evaluated, researchers found that a high glycemic diet was associated with a higher incidence of cardiovascular disease, especially if women were overweight.

Lift your hand if your mother has already warned you about the effects of destroyers of sugar teeth (us too!). It turns out, she did not try to try to curb your lollipop addiction: people who consume more sugar are usually found with more cavities.

A2016 study inAdvances in nutrition Examined the evidence of studies and the World Health Organization, concluding that the limitation of sugar could reduce, although not eliminating, the risk of cavities.

What does it have to do with carbohydrates? Well, I hope now, you have taken simple carbohydrates are not very different than sugar with regard to how they affect the body. Carbohydrates, especially the variety of starch, feed theBacteria caused by the cavity who live in your mouth. Food for thought (word game intended!).

We often think about food as feeding our body and forget that what we eat fuels our brain too. In recent years, some researchers have examined the relationship between low carbohydrate regimes and mental acuity, particularly with respect to people with dementia andAlzheimer's disease.

AStudy 2020 Published in the newspaperPnap Suggests that our brains become less skilful to use glucose for the fuel we age. As a result, the body must use another type of fuel for cerebral function. In the study, participants who maintained a low cardboard diet, ketone or who have consumed aSUPPLEMENT OF CETONE had more stable levels of cerebral activity than participants who burned glucose in more traditional regimes.

It is a possible long-term effect of consuming too many carbohydrates; In the short term, we know that refined carbohydrates cause energy gusts followed by escarped accidents, which can lead to feelings of mental pain or fog. AA low carbohydrate diet can increase your memory And you prepare for better cerebral health in the future.