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Keeping the thought that carbohydrates are the cause of weight gain, many people have not eaten starch to thất bại weight (following a low-carb diet). However, carbohydrates are a broad group và not all carbs cause weight gain.

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Carbohydrates are one of 3 macronutrients (nutrients that biến hóa an important part of the diet) found in foods. Other macronutrients include fat and protein. There are hardly any foods that contain only one nutrient, they are all combinations of carbohydrates, fats và proteins in different proportions. There are 3 types of carbohydrates found in food: Sugar, starch and fiber. Sugar: A không tính tiền sugar, added to lớn foods or beverages (cookies, yogurt, carbonated drinks, breakfast cereals) or natural sugars (honey, syrup, vegetable juices, fruit juices) tree); Starch: Found in foods derived from food. Starchy foods such as rice, bread, potatoes, pasta, etc. Provide slow and steady release of energy throughout the day; Fiber: Found in the cell walls of plant-based foods. Fiber is found in fruits, vegetables, whole-grain breads, whole-wheat pasta, và beans. According khổng lồ the recommendations of experts, starchy foods (potatoes, bread, pasta, rice) should 3d more than 30% of the diet. The remaining 30% should be fruits & vegetables. That means more than 50% of daily calories should come from starchy foods, fruits và vegetables.
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Carbohydrates are important to lớn health because: Provide energy: In a balanced diet, carbohydrates are the body"s main source of energy. They are broken down into glucose before being absorbed into the bloodstream. Then, glucose will enter the body"s cells, providing energy for all body toàn thân activities. Unused glucose is converted to lớn glycogen found in the liver & muscles; Reduces the risk of disease: The fiber found in carbohydrates improves intestinal health, reduces the risk of constipation, & lowers cholesterol levels in the body. A diet rich in fiber reduces the risk of cardiovascular disease, colon cancer và type 2 diabetes; Provides calories: Carbohydrates contain fewer calories/g than fat. Starchy foods are also a good source of fiber, which helps maintain a healthy weight. Replacing fatty, high-sugar drinks with starchy foods with high fiber will reduce the number of calories in the diet. At the same time, foods rich in fiber also increase the feeling of fullness, reducing cravings.

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The British Scientific Advisory Committee on Nutrition looked at the relationship between carbohydrates & human health. The results showed that there was no evidence that a high-carbohydrate diet was associated with weight gain. However, experts also found that starchy foods when combined with high-fat ingredients such as cream sauce, butter, ... Will make them have more calories.
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Thus, starch is not the cause of uncontrolled weight gain. If eaten in excess, any food can cause weight gain. Whether the diet is high in fat or high in carbohydrates, if a user consumes more energy than the body uses, there is a possibility of weight gain. These calories can come from any source such as protein, fat, alcohol, carbohydrates,... Therefore, to chiến bại weight or maintain a healthy weight, it is necessary to: Limit additional foods added sugar such as jam, tea, carbonated soft drinks,...; Reduce the amount of seasoning sugar in dishes; Pay attention to lớn limit the use of foods with added sugar such as dipping sauce, ketchup, chili sauce, meat marinade,...; Eat whole grains or starches instead of those that are thoroughly milled. Brown rice, whole grain bread, ... Are very good choices; Eat enough vegetables và fruits to provide enough fiber for the body, keep you full for a long time, better control hunger; Eat only lean meat, limiting the organs or skin of animals; Limit fried, fried foods with a lot of fat. If you eat fried food, you should use vegetable oil, not animal fat. If you consume more calories than your body toàn thân uses, you will gain weight. The source of calories can come from fat, protein or carbohydrates. Therefore, eating starches & other food groups in moderation, choosing healthy processing methods will be the best measure of weight control. Any questions that need lớn be answered by a specialist doctor as well as customers wishing khổng lồ be examined and treated at International General Hospital, please register for an online examination on the website for the best service.

Please dial HOTLINE for more information or register for an appointment HERE. Tải về app to make appointments faster & receive 15% off for consultation fee at the first appointment (applied from 17th October lớn 31th December, 2022). ứng dụng is also available và convenient for your bookings management and Telehealth service with doctors all in one.