Good and bad carbohydrates: myth about carbohydrates

The key to a diet is not to avoid carbohydrates themselves, but to distinguish between good and bad carbohydrates. Good carbohydrate intake is essential for health.

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This article focuses on carbohydrate superstitions. You may have heard a lot of saying that carbohydrates filled with delicious food that cannot be rejected are the enemy of diet and are the source of various diseases such as cancer, neurological diseases, and heart failure.

Among the articles on the Internet, there are many opinions that carbohydrates are the main culprit in making the body fat and harming health. On the other hand, experts such as dietitians say that carbohydrates cannot be left out of the best healthy diet.

Which one is right? In fact, carbohydrates can be divided into good and bad. Let's dig into the truth about carbohydrates now .

Superstition analysis of carbohydrates

Myth number one: carbohydrates make you fat

When you eat carbohydrates, your body breaks it down into several types of sugar, one of which is glucose. When carbohydrate intake increases blood glucose levels, the pancreas begins to release more insulin.

Insulin accelerates the process by which cells absorb glucose and turn it into energy. At the same time, it is also involved in fat accumulation, which is why carbohydrates are said to be bad.

But not all carbohydrates are the same. For example, 1 apple and 1 donut each contain 25 grams of carbohydrate. Of course, donuts are the ones that rapidly increase blood sugar levels in the body .

This is because apples contain 4.4g of fiber, which plays a role in delaying blood glucose absorption, whereas donuts contain only 0.8g. So, if you eat apples, you feel full longer, which is why you can say that apples have good carbohydrates.

In other words, the body reacts differently depending on what kind and nature of carbohydrates you eat .

Myth #2: a diet rich in carbohydrates is unnatural for humans

Behind the negative opinion about carbohydrates lies the fact that by nature, humans ate very little carbohydrates . However, if you look closely, you can see that the amount of carbohydrate intake differs depending on the latitude where you live.

The Inuit, for example, lived in an environment where food such as fruit was not available, so their carbohydrate intake was naturally low. However , carbohydrates were consumed on the fly through whale skin, walrus liver, berries,  dried fruits , tubers, and seaweed.

In other words, in ancient society, carbohydrate intake differed according to the degree to which carbohydrates were easily available in different cultures , but all good carbohydrates were consumed without excluding them.

Myth #3: To lose weight, you have to go on a ketogenic diet

Many people think that the less carbohydrates you eat, the faster you lose weight. Of course, switching from a high-carb diet to a low-carb diet will certainly make losing body fat easier.

However, eating less carbohydrates doesn't necessarily mean you lose weight faster.

For some people, a ketogenic diet is a great way to lose weight by reducing your total caloric intake , because you eat more foods rich in fiber and protein, or less food overall .

On the other hand, for some people, the effect of losing weight due to the action of hormones such as cortisol, which is secreted when carbohydrates are insufficient, is insignificant.

Cortisol secretion is an extremely natural phenomenon, but it can have negative health effects if:

• If you have adrenal fatigue syndrome
• Not getting enough sunlight
• When stress builds up
• If you are unable to sleep regularly and enough

As you can see from the example above, abruptly reducing only carbohydrate intake without a quality diet and a healthy lifestyle cannot guarantee the effect of losing weight quickly.

Read More: Best Sources of Carbohydrates to Lose Weight Healthyly

Myth #4: eating little carbohydrates is not harmful to your health

Some people fit a low-carb diet well, while others have adverse effects.

During pregnancy, for example, it is important to consume enough good carbohydrates for the development of the fetus' brain . In addition, eating less carbohydrates naturally increases protein intake, and if this exceeds 25% of total caloric intake, there is a risk of low birth weight and infant mortality.

In the case of athletes, excessively reducing carbohydrate intake may cause problems such as poor athletic performance and weight gain, as well as take longer to recover after training.

Also, insulin levels drop when carbohydrate intake decreases due to a low-carb diet. In the case of hypothyroidism patients, the process of changing the inactive hormone T4 to the active hormone T3 does not occur properly. As a result, symptoms of hypothyroidism may develop suddenly.

In addition, a low-carb diet can cause various problems, ranging from obesity to skin diseases, as the intestinal flora balance is disrupted.

Myth #5: a low-carb diet is harmful and ineffective

In the following cases, it is possible that excessive intake of refined carbohydrates is the cause, so a diet with reduced bad carbohydrates can be expected to have a strong therapeutic effect.

• Overweight
• Type 1 and type 2 diabetes
• Metabolic syndrome
• Polycystic ovary syndrome
• Traumatic brain injury
• epilepsy
• Alzheimer's
• Parkinson's disease
• Anxiety disorder
• depression

Read more: Reducing carbohydrate intake is important to reduce size

As we've seen so far, not all carbohydrates are bad. It is important to know how to reduce bad carbohydrate intake and include good carbohydrates in your diet .

If necessary, consult your doctor to make an ideal diet for you.

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7 health myths nutritionists don't like

For a healthy life, you need to follow a balanced diet that includes a variety of foods to avoid nutrient deficiencies.

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There are many theories about how to live a healthy life. However, some superstitions about health have been proven to be mostly unsupported or ineffective. This article  attempts to talk about my false beliefs about a healthy life and to give tips for really healthy living .

7 health myths

1. Eggs contain a lot of cholesterol

Eggs are a source of cholesterol. That's why there is a false belief that you should avoid eating eggs to lower your risk of cardiovascular disease.

However, eggs contain surprisingly many vitamins and minerals. These nutrients provide many healthy benefits, from weight loss to healthy vision and strong muscle strength.

• It's okay to add eggs to a balanced diet. It's important to eat moderate amounts, and most healthy people have no problem eating one egg per day.

2. A gluten-free diet is healthier

Gluten is a protein found in wheat flour, barley, and rye. A gluten-free diet is recommended for people with chronic digestive disorders or those sensitive to gluten.

If you don't have these health problems and avoid gluten , you're missing out on the vitamins, fiber and minerals you need for a balanced diet. One of the health myths to ignore is that a gluten-free diet is a weight loss diet. The gluten-free diet is not a weight loss diet.

• A balanced diet for people who do not have chronic digestive problems must include whole wheat gluten foods.
• What really should be avoided is refined flour and commercial bread. This is because the food contains too much sugar.

3. Diet products are good for weight loss

Foods labeled "diet" products contain mostly low fats and carbohydrates in addition to artificial sweeteners. Therefore, these foods are of course good food for weight loss. But just because you're low in fat and carbohydrates doesn't mean you're always low in calories.

So, if you're trying to lose weight, eating these diet products can be counterproductive.

• Always check the nutritional table of products labeled "diet" or "light". In particular, pay close attention to the calorie section and compare it with the calories of the same product but not a diet product.

Read more:  Healthy diets have in common

4. Red meat is not good for your health

It is true that red meat is associated with a high risk of heart disease. However, it is one of the myths that all meat brings these problems.

• In fact, eating pork fat, high fat meat, and fried meat can cause health problems.
• Remember that red meat is a great source of protein, vitamin B12, collagen, zinc and iron.
• Instead of excluding red meat altogether, opt for lean meat with as little fat as possible.
• Eat meat with poultry, eggs, fish, seafood, and other sources of protein such as beans.

Read More:  Juicy Pork Fillet

5. Granola is a healthy breakfast

Granola is  a healthy breakfast despite the reputation, and yes indeed be considered a surprise dessert. Although it contains a variety of whole wheat, most granolas contain honey and fruit.

• Diets high in sugar have an impact on increasing the risk of serious diseases ranging from diabetes and cardiovascular disease to cancer.
• Instead of granola, choose a cup of oats. Also, add walnuts and other nuts to the oats to make them crispy.
• Make your own granola with a small amount of sugar and fruit to limit calories.

6. If you want to lose weight, you only need to pay attention to your intake.

Eating healthy and losing weight doesn't mean you're preventing yourself from eating healthy and tasty. It is also a mistaken belief that you only have to pay attention to the amount when cooking and when serving food.

• Instead of focusing on the size and calories of your meal, you should choose foods that are well-nourished.
• Following a diet that doesn't make you feel hungry, guilty, or undernourished ensures adequate nutrition and weight loss. It also makes it easier to maintain for longer periods of time.
• Don't hold back your hunger. If you want to lose and maintain weight, you can start by recording the carbohydrates you consume.

7. Eating fatty foods leads to weight gain

Yes. Foods high in healthy fats have higher calories. However, you need foods containing healthy fats to keep you from eating junk food as well as stay full longer .

• Fat has more calories per gram than carbohydrates and protein. However, fats, especially essential fats, are essential to your diet.
• Healthy fats make you feel fuller even after eating less. In addition, it reduces appetite and boosts metabolism.
• Choose good quality vegetable fats, seeds and nuts.
• Victims of fried foods or foods containing trans fats.

Let's forget the superstition about health

There are many myths about diet and lifestyle, but in short, the secret to living healthy is to avoid drastic weight loss and avoid excluding essential nutrients from your diet.

If you have a personal and specific question, let's talk in-depth with a nutritionist around you!

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