Excess is the villain of healthy eating, carbohydrate is not

Some say that carbohydrate is the great villain of diets to lose weight. However, removing it completely from the diet is not a healthy option, because, in addition to being a source of energy, it offers essential nutrients for the functioning of the body. In this article, nutritionist Raiane Caetano clarifies the main doubts and myths on the subject. Check out!

What is carbohydrate?

According to the nutritionist, carbohydrates are biomolecules that contain substances formed mainly by carbon (C), hydrogen (H) and oxygen (O). They are also known as carbohydrates, sugars or “carbohydrates”.

The function of this macronutrient is to generate energy for the body (brain, cells and muscles) through a molecule called glucose. “Part of the glucose generated in the carbohydrate digestion process is stored in the muscles in the form of glycogen. With this, there is energy reserve to be spent in situations of metabolic stress and prolonged fasting. Carbohydrates also act in muscle preservation”, explains the nutritionist.

types of carbohydrate

Carbohydrates are divided into three main classes: monosaccharides, disaccharides and polysaccharides. In addition, they are classified into simple and complex. This classification determines the nutritional value, the glycemic index and the speed of absorption of the nutrient by the body. Below, the specialist explains the characteristics and which foods fit into each group.

simple carbohydrates

“Simple carbohydrates, also known as monosaccharides and disaccharides, are those with the highest glycemic index, that is, they are more easily digested and absorbed by the body, resulting in a spike in blood glucose. It gives less satiety due to the higher absorption speed, so the tendency is to consume it in greater quantities. However, excess consumption of simple carbohydrates is stored in the form of fat and can favor weight gain”, explains Raiane Caetano. Among the foods in this group are:

The biggest feature of simple carbohydrates is that they are quickly absorbed by the body and turned into sugar. Fruits, orange juice and white rice are important for a healthy diet. Sweets, white pasta, refined sugars and other foods with low nutritional value should be avoided.

Complex carbohydrates or polysaccharides

According to the nutritionist, “complex carbohydrates contain several monosaccharide and/or disaccharide units. In addition, they present slower digestion and absorption processes, thus promoting satiety and, consequently, reduced consumption”. In this group are:

For Raiane Caetano, there are no ‘good’ or ‘bad’ carbohydrates, because “the important thing is to know how to evaluate the amount of carbohydrate being ingested, the type, as well as the composition of the meal”. In the next topic, the nutritionist answers the main questions involving this macronutrient.

6 carbohydrate questions answered by the nutritionist

You probably know a no-carb diet. First, if you want to lose weight healthily, it is important to consult a nutritionist. She will help you put together the best menu and organize a food reeducation. Second, is carbohydrate really fattening? This and other questions, Raiane Caetano answers below:

Women’s Tips – Carbohydrates make you fat?

Raiane Caetano – No. In isolation, no food can make someone fat or thin. What interferes, whether in weight gain or loss, is the amount you eat and the calories you burn, for example, doing physical activities.

Is it possible to eat a carbohydrate-free diet?

Not. We need a balanced diet in macronutrients and micronutrients. A diet with low carbohydrate intake, in healthy individuals and without the need for restriction, can cause episodes of binge eating, in addition to stress, extreme tiredness, lack of mood and energy, among others.

How to eat carbs in a healthy way?

The ideal is to eat low glycemic index carbohydrates. In addition to giving you more satiety, they avoid insulin spikes, as they are slowly absorbed by the body. It is worth remembering that every meal should be balanced with protein and good sources of fat.

Is there a specific amount of carbohydrate you can eat per day?

This varies depending on the person’s goal and lifestyle. The practice of physical activity also interferes with consumption. It is essential to look for a professional nutritionist to make an individual and detailed assessment of your goals and needs. In this way, it will help you adjust the amounts not only of carbohydrates, but of all macronutrients and micronutrients.

Are there any types of carbohydrates that we should avoid?

Simple carbohydrates such as refined sugars (white sugar), sweets, white breads, cookies and ultra-processed products, as it is also unhealthy to eat too much carbohydrate.

As seen, the most important thing is to focus on a balanced diet. Do not go on diets without professional guidance, as they can trigger the rebound effect. When you go a long time without eating carbohydrates, there is a high probability of making up for the lack with excess consumption later. With this, the feeling of guilt can appear.

Why is it important to eat guilt free?

There are many types of bodies, however, the standard of beauty imposed by society favors the thin woman. As a result, many people go on dangerous and thoughtless diets. Still, with the rush of everyday life, it is not always possible to eat healthily. These and other reasons generate frustration, fatigue and guilt. Psychologist Ana Paula Moraes explains that binge eating is often a compensation for not dealing with some feelings, such as anxiety, sadness, anger, etc.

“It is important to identify what triggers the desire to eat, in addition to the physiological reason. Still, investigating your relationship with food is the first step in making peace with yourself. Finally, accepting that we can’t handle everything, and that everything is fine, maybe it’s a path of liberation”. – Ana Paula Moraes

Raiane Caetano reinforces that “carbs will not make you fat. The most important thing is to take care of your eating habits and lifestyle.” In case of binge eating, psychotherapy can be a great ally for you to understand what is triggering the feeling of guilt and the desire to eat. For a balanced diet, the best option is to consult a nutritionist.

Learn more about carbohydrate

Below, check out a selection of videos to continue learning about carbs. Professionals address the main questions about this macronutrient and talk about the importance of healthy eating. Check out!

types of carbohydrates

Endocrinologist Luciana Spina explains what carbohydrates are and lists the main differences between simple and complex carbohydrates. In addition, the professional talks about the foods of each group.

Carbohydrate fattening?

Need more reason to believe that carbs don’t make you fat? This is the theme of the video by nutritionist Ana Luísa. She explains the subject and compares the amount of calories in some macronutrients, such as protein and fat.

What are the best carbs to eat

Nutritionist Ana Paula Pujol explains the types of carbohydrates. In addition, she advises on essential foods to maintain a healthy and balanced diet. Watch!

Finally, like fats and proteins, carbohydrates are essential for the functioning of the body. The important thing is to be aware of myths related to food. Speaking of myths, find out once and for all if eating carbs at night makes you fat.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.