Every so often, a fad returns that advocates eliminating carbohydrates. The latter are often blamed for the failures of certain weight loss diets. However, various scientific studies show the opposite: carbohydrates are not only essential for the functioning of our body and brain, but they can be allies for our silhouette.
Of course, not all carbohydrates are the same. A serving of potatoes, for example, has 1/3 the calories of beans, a type of legume high in carbohydrates and calorie content. But this nutritional information can be misleading. Because, according to nutrition experts, what matters is lThe way your body uses carbohydrates.
In that sense, despite their high calorie content, beans have a lower glycemic index than potatoes. This means that the body uses them more efficientwhich helps check diabetes and reduce the risk of heart disease, hypertension and cerebrovascular events.
Ally against kilos
In an investigation It was found that participants who ate 1/4 cup of legumes per day lost about 340 grams more fat than those who did not consume this food group. The reason? Just like what happens with the whole grains, the high fiber content of legumes allows carbohydrates to be absorbed slowly, which helps control the increase in blood sugar. This mechanism is what helps prevent or keep type 2 in control.
Legumes, a plus…
It was also found that legumes They help control the. Thus, eating a small portion of lentils, beans or chickpeas with the equivalent of 100 calories provides a greater feeling of satiety than that provided by other food groups with the same caloric content.
Other benefits of this food group is that it has a high content of and phytochemicals, which act as a kind of shield against cardiovascular diseases and some types of cancer. It is also a great source of B vitamins – especially folic acid -, iron, zinc, calcium, potassium and magnesium. And, as we said, they are generous in fiber.
Living part rich in nutrients
All these virtues of legumes are replicated, as we mentioned, in another large group of foods. We talk about the whole grainswhich according to Whole Grains Council, are the seeds of different grains (wheat, corn, rye, oats, rice, barley) that preserve the three parts that make them up -endosperm, bran and germ-. If the seed has been ground or crushed, to receive the name “whole grain” the final product must contain practically the same composition of nutrients found in the original grain seed.
It is worth mentioning that the germ is also called the “living part” of the grain, which means that it is a “fresh” part of the food. It is also the embryo and main actor in the germination of the plant. Generous in proteins and fats, it contains most of the vitamins and minerals present in the grain, as well as a high content of enzymes.
The benefits of whole grains
Unlike grains that have been stripped of the germ and bran, whole grains are abundant in iron, magnesium, zinc, copper, protein and B complex vitamins. They are also very high in dietary fiber, both soluble and insoluble types. While the first delays the absorption of nutrients and reduces the increase in blood sugar, with the benefits already mentioned in relation to diabetes. Insoluble fiber decreases transit time through the colon, which in turn reduces digestion time.
Another great advantage of whole grains is that a study found Its consumption accelerates metabolism and helps reduce weight. In this experiment, participants who consumed a diet based on whole grains lost approximately 100 calories more than the others. Finally, and like legumes, whole grains lack saturated fat and cholesterol, a great advantage for those who must take care of the health of their heart and arteries.
Carbohydrates and legumes daily
The United States Department of Health and the United States Department of Agriculture have issued a series of recommendations These include increasing the consumption of whole grains, which should ideally be 85 grams per day for women and 113 grams for men. This is equivalent to one and a half slices of whole grain bread in the first case, and two slices in the second.
If, separately, whole grains and legumes are two powerful foods, can you imagine the powerful combo What, at a nutritional level, can be combined? In fact, nutritionists recommend eating legumes and whole grains, ideally jointly.
The powerful duo for your health
Together, these two groups are a healthy alternative for those who do not consume animal proteins. Also, for those who need to keep their cholesterol, triglycerides and blood sugar levels under control. Not to mention, of course, the benefits that whole grains and legumes bring for those trying to lose kilos.
We also share with you some ideas to incorporate this mix into your daily menu: whole grain bread sandwich with beans and vegetables; bread toast with (chickpeas with sesame paste), brown rice with lentils; or corn tortilla with chickpeas, lentils and avocado. So now you know: before getting carried away by food trends without scientific support, educate yourself to be healthy.