Much is said about healthy eating, macronutrients, micronutrients, restrictions, low-carb diets, high-fat and protein diets, excessive carbohydrate consumption… But what does that mean, how our health and body are impacted? How to actually have a healthy diet can be a complex subject and generate many doubts.
My idea with this post is to divide in a simplified way, with a simple and objective language some basic and fundamental concepts of nutrition, focusing at this moment on macronutrients, how they work in our body, who they are, healthy sources..and etc!. let’s go?
What is a healthy diet in terms of nutrition?
When we talk macronutrients, we are referring to large molecules of: carbohydrates, proteins and lipids (fats). Each food group plays a fundamental and vital role for the proper functioning of our body. And there is a proportion between them that guarantees the correct functioning of our body! Of course, this mathematics is not exact, but a professional in the area will certainly be able to reach this proportion according to their lifestyle, age, gender, physical activity level, disease state among other individual characteristics. But some things are basic and apply to everyone!
Food is our main source of energy and it is through it that our organism can perform all its functions and we can live our purpose in this life. One of the main concepts of nutrition is the definition of a healthy diet. And it is known that for that, it is necessary that the amount of food is sufficient to supply our energy needs, their quality, that is, in its composition it must contain all the essential nutrients. In addition, this feed must be proper according to style and stage of life and finally, it must be Harmonic.
Let’s understand what are myths without myths?
Carbohydrates are our body’s preferred energy source. Our brains, muscle tissue and cells use carbohydrates in different amounts and proportions so that they can perform their functions. Each gram of carbohydrate is equivalent to approximately four calories (kcal).
Biologically speaking, carbohydrates are large molecules or macromolecules that contain hydrogen, oxygen and carbon atoms. Carbohydrates are also called saccharide, which means “sugar”. Monosaccharides and disaccharides such as fruits or simple sugars are digested very quickly, while oligosaccharides and polysaccharides such as fiber or starch-rich vegetables are digested more slowly.
The simple carbs They are made up of simple sugars or a pair of them; Its chemical structure makes them easily digested and more quickly absorbed. As an example, we have table sugar, honey, milk and fruit sugar, garapa, rapadura, candies, lots of gum, sweets in general, soft drinks, among others.
Complex carbohydrates are formed by more complex chains of sugars, and with that their digestion and absorption is more prolonged. As an example we have: grains, vegetables, legumes, some fruits, among others.
And what does glycemic index (GI) and glycemic load (GC) mean?
Much is said about this subject, let’s understand in a simple way what this really means to our organism?
The Glycemic Index (GI), proposed by Dr. David Jenkins, a researcher at the University of Toronto – Canada in 1981, Represents the effect on blood glucose (blood sugar level) of a fixed amount of carbohydrate available from a given food, in relation to a control food.
Macronutrients are our exogenous (external) source of glucose production. In this way, they directly influence the elevation of blood glucose. However, they are not absorbed in their entirety or at the same speed and with that, they have different effect on the glycemic profile. The glycemic index then measures the time it takes a food to be absorbed.
Carbohydrate is the nutrient that most affects blood glucose, since almost 100% are converted to glucose in a time that can vary from 15 minutes to 2 hours. The unrefined ones, that is, those with intact natural fiber, have several advantages over the highly refined versions since their absorption happens more slowly.
When we eat foods with high GI, our body releases large amounts of insulin to try to keep blood glucose levels within normal limits. This increase in insulin production contributes to lower satiety after meals, which can lead to excessive consumption of food, contributing to the development of obesity and worsening of the insulin resistance.
glycemic charge
The glycemic load (CG) brings together the carbohydrate content and its glycemic index to give a more accurate estimate of how much this will affect the blood glucose level. So, after identifying the GI of a food and the carbohydrate content about the portion you want to eat, it is very easy to get to the GC. The calculation is simple: the glycemic index value is multiplied by the number of grams of carbohydrates and divides it by 100.
For example, 1 cup (tea) of cooked carrots has about 10g of carbohydrates and its glycemic index is 49. In the calculation: 49 (Ig) x 10g (carbohydrate) / 100 = 4.9. This means that this amount of cooked carrots has a low glycemic load, as the rating indicates low CG when it is less than 10, average CG between 11 and 19 and high CG when it is above 20.
It is important to know that there is space in our diet for simple carbohydrates with high GI or CG, the secret is in the frequency, as well as time to use them and reconciling their use with the training schedule, for example.
Low GI diets generally have a high fiber content, especially soluble ones, and there is a greater gastric distension and consequent increase in the secretion of an intestinal hormone: Cholecystokinin, which in turn, induces the feeling of satiety. These diets stimulate the oxidation of fat at the expense of carbohydrates with a consequent reduction in the deposition of body fat.
Understand the digestion of carbohydrates:
The digestion of carbohydrates starts in the mouth, Through the action of the salivary amylase enzyme, which acts specifically on carbohydrates (so chewing well already helps the enzymes work, see?). Carbohydrates reach the stomach, where they do not suffer significant digestion, until they reach the small intestine where more enzymes go into action to “break” (digest) even more. And finally, glucose (the final product of digestion) reaches the liver! From here it can be released into our adipose tissue (fat) or used for immediate energy in other cells of the body, according to the demand of our body.
Carbohydrates that are not absorbed in the small intestine reach the large intestine and the colon. As an example, we have the fibers and polyols (sweetening sugar alcohols) that are fermented and digested by bacteria. Fibers play a very important role in maintaining a good intestinal flora of bacteria and fecal cake formation.
diets related to carbohydrate reduction.
Anyone who knows me knows that my main philosophy is to increase contact with real food and find food that is sustainable in the long term both for your physical and mental health, regardless of diet labels.
I like to encourage my clients to understand where they feel good about personal health goals (whether more energy, weight loss, some hormonal imbalance, etc. want to follow what the celebrity of the moment is doing. We have to learn to honor our personal goals with our personal goals, focusing on self-care, self-knowledge and our truth/reality, which is unique!
That being said, some people naturally adapt to the most varied eating styles possible, so first ask yourself: do I see myself adhering to these eating habits in the next 02 or 05 years? Without me having to deprive myself of social events, travel, adventures in the kitchen, restaurants, etc.? Always ask yourself: is this bringing more benefits or problems?
low carb diet
The low carb diet has many rating variations and so it is difficult to speak critically about it. It can range from 20 to 40% from your total consumption from carbohydrates, as it can also mean the omission of carbohydrates and refined sugars from the routine.
I typically recommend minimizing the consumption of refined carbohydrates, for a simple matter of ensuring something more intact and nutritious that will positively impact your microbiota and overall health. But when you restrict a lot of carbohydrates (eg 1g per kg of weight or less than or equal to 20% of your diet coming from carbohydrates) there is an initial weight loss, but often this generates even more desire to include carbohydrates and a rebound weight effect. But some people, as I said before, naturally identify well in this style of eating..
ketogenic diet
The ketogenic diet also has variations, but typically consumption and up to 20 or 50g of carbohydrates in a day, with a higher predominance of fats. may have some clinical indications for individuals with epilepsy Or some types of cancer, but nowadays many people in the “fitness” world have joined. My opinion as a nutritionist and health coach remains the same in relation to whether it is something sustainable in your routine and physical well-being..
It is worth mentioning that it is a generally cyclical type of “strategy”, as its permanence is often unsustainable due to the restriction it presents and can still bring the opposite effect of insulin resistance, according to some authors.