Fear of carbohydrates? We crush it with data

There is a fear of carbohydrates but carbohydrates are an "essential" source of energy for our body, you just have to know the types of carbohydrates and what they provide. Eliminating them from our diet so as not to add calories carries serious risks if we do not do it in the hands of a specialist.

Carbohydrates are essential nutrients , although on many occasions we insist on banishing them from our diet for fear of gaining weight. The term "essential" refers to the fact that our body cannot create said substance or does not do so in sufficient quantity or quality to satisfy its needs.

Carbohydrates together with proteins and fats form the macronutrients, whose main functions are to provide energy, supply matter for the formation and repair of body structures and regulate the body's metabolic processes.

According to the FAO and WHO report, the diet should be divided between 55-75% carbohydrates (<10% should come from refined flours), 15-30% fats (<10% should be saturated) and 10-15% of proteins. With these recommendations we realize the importance of carbohydrates in the diet.

Each gram of carbohydrate provides us with 4kcal of energy in the form of glucose, which provides approximately half of the energy needs of muscles and tissues. It is the most efficient way to obtain energy.

One of the great fears of carbohydrates is the false belief that by eating them they will be converted directly into fat, this is not the case. It is the first energy source that is used, therefore, whether it accumulates in the form of fat or not, will depend on the amount that we consume and the physical activity that we carry out.

There are 2 types of carbohydrates:

• Simple carbohydrates (sugars) are monosaccharides such as glucose and fructose and disaccharides formed by two monosaccharides such as galactose or sucrose. These provide us with immediate energy, perfect for training and competition.
• Complex carbohydrates (starch and dietary fiber) are polysaccharides, that is, biomolecules formed by the union of three or more glucose molecules. These break down more slowly, so they are ideal for keeping you energized throughout the day.

A parameter used to know the ability of a carbohydrate to increase blood glucose after a meal is the glycemic index . This is the great difference between simple and complex carbohydrates, sugars increase glucose concentration very quickly, starches do so more progressively and dietary fiber, since it is not absorbed, does not increase blood glucose concentration.

That said, it is true that it is possible to live with a diet based on lipids and proteins , after adaptation. But, the long periods in the state of ketosis that occurs as a result of this type of diet can cause negative effects such as headaches, sudden changes in behavior, drowsiness and an overexertion for the liver and kidney systems. In addition, not only fat tissue is lost, but also muscle mass when entering a state of catabolism. Therefore, it must be prescribed and controlled by a dietician-nutritionist.