The Benefits of Carbohydrates: Debunking Myths and Exploring the Science Behind Good Carbs, From Potatoes to Pasta and Beyond, According to Nutrition Experts and Studies.

2023-04-25 14:14:18

Although “many cultures involve eating rice, pasta, or potatoes to feel more full, and to get more calories,” says the University of California Diet Coach, Adrian PosnerThe prevalence of many carbohydrate-depriving diets has left most people unsure whether or not these foods are actually beneficial.

But the truth is that many carbohydrates, which have always been rumored to be “bad”, turned out to be good for providing the body with fiber and energy, and contributing to providing the necessary nutrients for our diet, after nutrition experts put things in perspective, and called for enjoying them without feeling guilty. Provided they are taken in moderation, andWithin a balanced diet.

Our brains love carbohydrates

Carbohydrates are necessary for the functions of the body, as they are “the fuel preferred by our brains, for their role in improving mood and strengthening memory.” In early March, it was found researchers Carbohydrates help our brains produce serotoninwhich enhances feelings of satisfaction and improves sleep.

Carbohydrates can also help us lose excess weight, depending on review They included 15 studies, and found that eating 3 servings of whole grains per day was associated with lower fat, and therefore lower body mass index. A serving is 1/2 cup rice, 1 slice of bread, 1/2 cup cooked cereal, 1/2 cup cooked pasta, about 5 crackers, or 3 cups of popcorn.

Which I confirmed study Published in 2018, it found that “eating good carbohydrates is more important for weight loss than counting calories.”

As for The long term studywhich was published in 2021 after monitoring waist circumference, blood pressure, sugar and cholesterol data on more than 3,000 people in their mid-50s for 18 years, it recommended eating carbohydrates for good health.

And she stressed that “eating whole grains provides health benefits that go beyond simply helping to lose or maintain weight, to increasing the ability to control sugar and blood pressure, and preventing the risk of heart disease with age.” This is because it is rich in dietary fiber (bran) with a satiating effect, in addition to magnesium, potassium and antioxidants, which dispels widespread concerns about some of the most famous starchy foods, such as:

potato

“Whether it’s baked, boiled, or mashed, potatoes are an essential ingredient in many people’s diets, as they are delicious and satiating,” says Adrienne Posner, who explains that “potatoes are vegetables rich in starch, which makes them provide more calories, after it’s transformed in the body.” into glucose which is used as energy.

She adds that they are “a natural source of potassium which is beneficial for the heart, muscles and nervous system, as well Vitamin C (C) antioxidant, protective against fatal disease scurvy, in addition to the fibers in the peel important for the health of the digestive system.

It has been recommended study In 2021, patients with type 2 diabetes paired potatoes with other foods, “as part of a balanced meal with protein, fiber, and healthy fats.”

Eating potatoes with their skin on provides more fiber, vitamins and minerals (Shutterstock)

White Rice

It is a food that has been essential, tasty, and versatile for many peoples for centuries, before it turns over time to spread the belief that it is somewhat unhealthy food, so people are advised to replace it with brown rice.

Although white rice has many health properties, “it is free of any added sugars or sodium, and it contains essential nutrients such as calcium, iron and magnesium.”

And it is an ideal choice for those suffering from celiac disorders, as it is naturally free of gluten,” according to the “Huffington Post” (huffington post).

the pasta

The fallacies of white rice were not spared by pasta, although eating it “is associated with a greater amount of nutrients and improved diet quality in American children and adults, and with beneficial weight-related outcomes in adult females,” according to the study. study published in 2020, it found that “those who eat pasta tend to have better diet quality, due to consuming more folic acid, fibre, iron, magnesium and vitamin E, than those who do not”.

And the pasta is – depending on it Another study Published in 2021 – It is considered a great and healthy food, especially for postmenopausal women, “where 3 servings per week can reduce their risk of stroke and cardiovascular disease associated with atherosclerosis.”

Pasta is a wonderful and healthy food, especially for postmenopausal women (Pixaby)

Maize

Those little grains, which enhance eyesight “because they contain two types of carotenoids (Lutein and zeaxanthin) that support eye health”, in addition to fiber which contribute to the support of a healthy body weight, by promoting a feeling of fullness after a meal, and protein, zinc, copper, magnesium, andpotassium Which supports healthy blood pressure, heart function, and muscle contractions.

It provides a lot of health benefits, like the rest of the whole grains that have been found Researches They “help reduce heart disease, colorectal cancer, obesity, and type 2 diabetes.” As can be very helpful For those affected by gluten, “because it is naturally free of it, which makes it a good alternative to wheat.”

the bread

Although many diets recommend eliminating bread completely, “there are some types of bread that are very beneficial when included in a healthy and balanced diet.”

Just a report Issued by the National Library of Medicine 2021, “Daily consumption of sourdough bread can promote healthy microbial metabolism in the colon.”

as shown Systematic review – I conducted earlier this year – “a positive effect of this bread, on blood sugar.”

There are some types of bread that are very useful when included in a healthy and balanced diet (Shutterstock)

the banana

The nature of bananas is often misunderstood because of its sugar and fiber contents, “although a banana contains 100 calories and 3 grams of fiber,” in exchange for a treasure trove of essential nutrients such as magnesium and vitamin C, in addition to potassium, “which is linked to improving heart health, Because it lowers blood pressure, maintains a stable heartbeat, and reduces the risk of heart attacks,” according to the Huffington Post.