For years many people have considered that the consumption of fats or carbohydrates are the culprits of their extra kilos. This is partly true, but the real problem is not in the simple intake of these food groups, but in the forms and proportions in which they are consumed.
That is why today we are going to give you the tips so you can have healthy eating without the need to exclude fats or carbohydrates.
A recent study published in The Journal of the American Medical Association (JAMA) showed that quality is more important than quantity .
This conclusion was reached after doing an experiment at Stanford University, in the United States, with 609 participants who were divided into two groups: one consumed a low-fat diet for 12 months and the other a low-carbohydrate diet .
The results of this nutritional investigation showed that all individuals lost an average of 6 kilograms, in general. With this, the experts deduced that it is not a matter of excluding a specific group, but of eating a healthy diet.
Finally, the study’s lead author, Christopher Gardner, professor of medicine at Stanford University, said they explained to test subjects that they did not buy processed food and go to the farmers’ market. This no matter what diet they were on.
Which is better: fats or carbohydrates? You have to consume both
Fats or lipids are necessary to maintain a healthy life and a balanced diet . Through them we obtain unsaturated fatty acids that are grouped in different foods of vegetable or animal origin. They are essential for the individual’s body to function properly.
Among its functions are the following:
- Provide energy
- Regulate body temperature
- Protection of organs.
- Mobilization and absorption of vitamins.
- Integrate to the cell membranes.
However, the consumption of fats in a healthy diet should be less than 30% of calories consumed in a day. This is approximately 70 grams.
For its part, carbohydrates or carbohydrates are grouped into sugars, fibers and starches. They are responsible for providing our body with energy to survive the daily routine.
In the same way, they favor the formation of both connective and nervous tissues. They regulate cholesterol and glucose levels. It should be noted that your consumption can not exceed the 55% of calories you eat daily.
Fats that we should avoid
Maybe you have the belief that all fats are bad. However, this is not true. In fact, as we mentioned in previous lines, your presence is needed for the organization to work properly.
That said, it is necessary to control the type of fat that is consumed . For example, good or unsaturated ones keep the heart healthy. They are divided into: monounsaturated, capable of increasing good cholesterol; and the polyunsaturated ones, which reduce the bad cholesterol.
They are located in foods such as fish, vegetable oils, olive oil, nuts, avocado, among others. On the other hand, there is also a set of bad or saturated fats whose consumption can bring great risks to health.
They increase bad cholesterol, the possibility of suffering cardiovascular diseases and they generate obesity. Among the foods that have this type of fat are:
- Fatty meat
- Whole milk
- Junk food
Although these foods should not be totally ruled out from the diet, their consumption should be done in moderation.
Carbohydrates that we should avoid
Carbohydrates are usually divided into two groups : simple or integral and complex or refined. The simple ones are glucose and fruit, which have not gone through any type of industrial processing, but maintain their natural nutritional components (especially fiber).
These help the production of insulin and are stored in foods such as fruits, vegetables, whole grains, potatoes and nuts, to name a few.
On the other hand, complexes (associated with obesity, diabetes and other health problems) are those to which artificial or chemical components have been added that modify their form and composition.
They usually have a high caloric intake and a low nutritional component . Therefore, it is recommended to avoid excess consumption. Among these foods are: soft drinks, very sweetened juices, white bread, fried potatoes, sweets and sweets, among others.
Finally, remember that you should not necessarily choose between fats or carbohydrates. It is suggested to have a balanced diet where no food group is excluded, but there is some control over what we eat.
In that sense, try to consume healthy products and not so large rations. In the same way, you can make a list of the healthy foods that you like, so that you have them in mind when you go shopping. If in doubt, consult a specialist.