In the last months everyone talks about the benefits of avoiding carbohydrates, However not everything is black and white. It is true that some types of carbohydrates relate to harmful effects on health and it is true that excess tend to increase body weight, however the simple fact that a food is low in carbohydrates does not mean necessarily be healthy. And above all one nutritional label that guarantees that a product is low carbIt does not mean at all that it is helpful to lose weight.
So the first thing we must consider When talking about carbohydrates, it is that not all are the same, they exist the simple ones and the compounds. In such a way that their quality directly intervenes in their health effects. The simple carbohydrates are rapidly broken down by the body to be used in the form of energy and they have the peculiarity of being found naturally in food, as is the specific case of frutas, vegetables, milk and their derivatives. The truth is that they are also in industrial and processed foods, such as sweets, common sugar, syrups, and sodas.
That is why nutrition specialists emphasize the importance of choosing to consume complex carbohydrates (starches) and natural sugars, instead of refined sugars. The reason is simple these food sources provide a good dose of vitamins, minerals and fiber, in such a way that we will obtain them through nutritious food and everyday as is the case of breads, legumes, rice, pasta and vegetables, have the peculiarity of being made by sugar molecules that extend together in complex long chains.
Despite these truths, food companies in recent years they have shown a peculiar interest in producing food alternatives “Low in carbohydrates” and the truth is that Modern society she is more and more willing to pay for them. Simply between 1999 and 2004, food with Artificial sweeteners (which reduce the carbohydrate count of a food) increased from 369 to 2,346, according to data published in the Yale Journal of Biology and Medicine in June 2010.
In such a way that the food supply made with sugar substitutes and low calorie alternatives they are still popular. Today, we find them the most common presentations ranging from ketogenic cereals, even sodas sweetened with stevia and low carb chocolate, the truth is that the options are lurking in every corner from the grocery store.
However these foods they can never supply natural sources and according to nutritional experts, all processed low carb, they end up having health consequences. Which means they are designed to make us feel so healthy that make us eat much more than necessary and can directly sabotage any effort to lose weight. Pay attention these are the three product groups “Low carb” that you should avoid.
1. Diet sodas
Of course the diet sodas at first glance they are a good alternative, in principle contain no calories or carbohydrates Sounds wonderful! However, according to experts include them in any weight loss regimen is considered a controversial move. Some have been found sugar substitutes as saccharin, have the opposite effect to what people who buy “diet” foods expect. Such is conclusively demonstrated in a recent study May 2019, published in The American Journal of Clinical Nutrition. In this research work, a group of adults with being overweight or obese, those who drank saccharin-sweetened drinks during a period of four weeks they gained the same weight than counterparts, who drank regularly sugary drinks. The most curious thing of all is that while regular soft drinks sweetened with sugar contained hundreds of calories, saccharin-sweetened beverages they did not have more than 5 calories. The study also made the participants drink sweetened drinks with other alternatives: aspartame and rebA; this people they did not gain weight. Participants who drank a sucralose-sweetened drink (what’s in Splenda) they lost weight and ate less during the four week period.
Last but not least the specialists emphasize that diet sodas believe very bad eating habits in people; since when choosing to drink a diet option, it is more likely that they will seek to compensate “Calorie savings” with more food. A clear example could be ordering dessert. It also has an investigation published in The American Journal of Clinical Nutrition which suggests that the entire range of drinks and diet sodas, can actually whet your appetite, create a certain addiction and make us eat significantly more.
Light soft drinks. / Photo: .
2. Processed “low carb” foods
This is probably the category of most dangerous food for health and weight, what happens is that these products that are sold as a healthy option to be “Low carbThey have many surprises in its composition. Usually your information nutritional composition is confusing and rarely stand out in the front of the label What do they use sugar alcohols to remove the natural substances. While they exist many versions of this type of products, good advice: sugar alcohols are commonly found in foods labeled as “sugarfree” or “Low in sugar”. The truth is that sugar alcohols can appear under different names in ingredient lists: mannitol, sorbitol, xylitol and erythritol. In general, it could be said that any element that you do not recognize and that ends in “Ol”, it is probably also a sugar alcohol.
Now the problem with these substances: it is sugar substitutes, which become glucose more slowly than regular sugar and require too little insulin to be digested, which makes it a best option for diabetes than conventional sugar, according to information released by the Cleveland Clinic. While the foods sweetened with sugar alcohols They may be low carb and therefore a viable option for diabetic populationThey are not without calories. The rule is simple, when consume on a recurring basis and in excess, will undoubtedly lead to the weight gain.
Another point that we cannot fail to mention is that sugar alcohols have been created with the main objective of sweeten food; so it is unlikely that foods containing them be healthy or that contain essential nutrients. In fact, it has also been proven that this type of food can increase the sweet cravings. Also, because the stomach does not fully absorb them, sugar alcohols have been found to have a laxative effect and can contribute in digestive conditions such as gas, bloating, and a general upset stomach. Is important to have special cityor with all food that is sold as “Sugar free” since they invariably contain some of these substances, always check the labels of cereals, cookies, breads, yogurts, teas and bottled coffees, puddings and candies.
Cookies. / Photo: Pxhere
3. Processed “keto-friendly” foods high in saturated fat
It is well known that limit your intake of saturated fat in the diet, it is a fundamental and intelligent measure to keep a healthy weight and protect heart health. In a certain way To be on a diet is synonymous with forgetting about the consumption of any fat-filled sandwich, worse still the processed. Taking into account that fat is higher in calories than protein and carbohydrates, any high-fat snack of law will be high in calories. It’s no secret overeating is a very reliable way to gain weight.
Based on the above, it is easier to understand why famous people meal plans focused on fat consumption, as is the case of the ketogenic dietUnfortunately they overlook this important point. That is why experts recommend having special cityor with snacks packaged and approved as “Keto”, unfortunately there is a wide choice that tend to be loaded with saturated fat. Between the main worrying elements in any label are those that contain: coconut and palm oil, sugar substitutes and / or protein isolates. While we know that proteins are associated with a important satiating effecte, the isolated ones usually only activate appetite and leave us wanting “more food”. And of course they will never be a food that is compared in any way with the benefits that the whole grain protein consumption, which are associated with a great balance of essential nutrients. The truth is that the industry has created all kinds of ketogenic alternatives, so that it is normal to find numerous options of cereals, breads, granola, milk, yogurts, cheeses, nuts, sauces, and condiments. Bet on the consumption of legumes, whole grains and natural seeds.
Keto cereal. / Photo: Pexels