Healthy me Helena Santos

3 Myths about carbohydrates you should know

Carbohydrate providers are for example grains, flour, bread, fruit, crackers, vegetables, legumes, cakes, pastries, juices, ... It is known that the less refined the healthier a food is (more fiber, vitamins, minerals and slow absorption carbohydrates), but there are still some myths around these nutrients.


Sugar is not a good choice not only because it provides "empty calories"

Excess sugar is harmful and about this we all agree

What is wrong to believe it is that sugar only hurts us because it provides calories without other nutrients of interest ("empty calories"). If it was like this, sugar would only cause weight gain and nothing more!

Sugar causes significant metabolic changes. And so, not only people who care about the weight should avoid it.
Investigations show that the overconsumption of sugar leads to pathologies such as obesity, diabetes, heart disease and even cancer

If you do not commit excesses, you may use some sugar in your diet, giving privilege to honey, brown sugar and avoiding processed products with too much sugar.


Only celiac patients should have a gluten-free diet 

Although gluten is a protein, this is an issue that affects the intake of carbohydrates, as gluten is present in grains (wheat, spellt, wheat and other types of wheat, rye, barley, oats) and its sub products.

Although celiac disease is not too prevalent, there is another phenomenon which is most prevalent: non celiac gluten sensitivity

A gluten free diet has shown to improve symptoms of diseases such as irritable bowel syndrome, schizophrenia, autism, and epilepsy. 

Actually, gluten seems to be the hidden cause of many diseases. (know more here

Science is open in this field, as in all others, and gluten is not the cause of all our ills, but may be a contributory factor in many situations

You can always make the experience of eliminating gluten from your diet. But make a diet with foods that naturally do not contain gluten (fruits, vegetables, meat, fish, eggs, legumes, nuts and seeds and grains such as quinoa, rice, millet, buckwheat). Don’t look for gluten free processed products (often have lots of additives, sugar and inflammatory fats).


Low carb diets are dangerous and increase the risk of heart disease

A diet with low percentage of carbohydrates can be hard to follow, but in some cases it may be necessary to lose weight in a consistent and successful way. And of course we are talking about "low carb" food plans well structured, which do not mean to have lunch and dinner with a leaf of lettuce and one broccoli.

There are many concerns about this type of diet because to decrease the carbohydrate intake, we have to use protein (meat, fish, eggs, dairy products) and fats (avocado, olive oil, first pressure oils cold , butter, nuts) to structure the daily diet.
But in fact, research shows that eating a low carb diet can be more successful than low fat diet and improve even more risk factors for heart disease

Not everyone can start such a diet, but there are many studies that show benefits in diseases such as diabetes,  obesity, dyslipidemia and metabolic syndrome.
 
There are already genetic tests that show us whether the patient will benefit or not from a low carb diet. Therefore, each casa must be evaluated as unique.
If you want to start a low carb diet, first find a dietitian.

BluEmerald - for a healthy, conscious and sustainable life.


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