By typing the words "carbohydrates" into Google, the predictive text suggests filling in the phrase "fat." Thus, the Internet giant's algorithm offers us one of the most popular in Spanish, which is just an example bad concept that society has about these biomolecules,
Negative thinking about all carbohydrates is widespread, but the reality is that this absolute judgment is wrong because "those of high quality are very good”, Explains Miguel Angel Martinez-González, a professor of preventive medicine at the University of Navarre, at EL ESPAÑOL, the same cannot be said about others, and it can even be determined what is most harmful to health among a wide range of carbohydrates. existing.
“You have to talk about the quality of every carbohydrate,” says the professor. Thus, the most recommended are solid particles with a large number of fibers, integral and not specified, for example, from fruits, vegetables, whole grains and legumes,
In fact, higher-quality carbohydrate implies lower risk of cardiovascular disease, According to a research project SUN (Subsequent University of Navarre) published in the journal Nutrition, metabolism and cardiovascular diseases.
This study, whose principal investigator is Martinez-González, showed that people who took high-quality carbohydrates 56% risk reduction suffering from myocardial infarction, cerebrovascular accidents or cardiovascular mortality, compared with those who consumed lower quality hydrates. For the study, 1,7244 Spanish middle-aged volunteers were continued for 10 years.
Most harmful carbohydrates
For the professor, the worst carbohydrates are those that contain non-alcoholic beverages, because “since sugars are dissolved they go straight to the blood and this increases the need for insulin. "
It also explains that our brain interprets sugary drinks as if they were water, and we do not have a feeling of fullness. Therefore, despite the fact that you ingest calories, our body does not feel this and he is hungry again,
“Thin people who play big sports do not have a serious problem, but in the case of the majority of the population it is not recommended,” he explains, recalling that in our country a large part of the population is overweight and obese. In fact, Spain is the second largest obese country in Europeaccording to a study published in the journal Lancet,
He also indicates that "cookies are very bad ""They have refined flour, which is a low-quality carbohydrate, in addition to added sugars and fat." For the same reason, it is said that an industrial bakery is food that should be avoided.
As for pasta and rice, he points out that depends on its type and mode of consumptionThus, the main problem is that accompanies our dishes from these foods rich in carbohydrates. “If this is accompanied by vegetables, it will be a good meal,” but if fried tomato sauce (which contains a lot of sugar) is not recommended, the professor explains.
Similarly, he points out the importance of cooking. al dente pasta since "when it is too cooked and melted, it has a high glycemic index, and it is not recommended." Although what he emphasizes is the need to eat whole wheat pasta, as it is a healthier carbohydrate.
In particular, the right way to eat carbohydrates can help you not lose four years of life.
Spanish habit that needs to be changed
There is nothing more spanish than eating a loaf of bread. Pressing, wetting or simply grinding while waiting for food is part of the tradition of our homes. But for the doctor eating white bread is a habit that needs to be changed.
"Eat with whole grain bread instead of white bread, this is a very simple change that can be made in the diet, and it is very useful. ”
[Más información: La mentira del potaje: la dieta mediterránea sólo es beneficiosa para los ricos]