When we talk about weight loss or maintenance, weight loss, weight loss or dieting, an important question arises: Are dietary carbohydrates necessary for weight loss or weight maintenance, fat or weight loss? Are carbs good or bad? For this reason we would like to make an article explaining the effects of sugar and carbohydrates, the presence of different types of sugar and carbohydrates and how we use them according to the objective of us, losing 5 kg, losing fat in certain parts of the body parts, or how to use them in a balanced diet and for weight loss purposes.

Carbohydrates, or carbohydrates, are classified into simple and complex based on their form. But they are all commonly used sugars. We must learn to differentiate between different types of carbohydrates or carbohydrates and use them correctly, depending on our objective, whether we want to lose or maintain weight, lose weight, lose weight, etc., because carbohydrates or carbohydrates should not be eliminated fundamentally Any diet, even if the goal is weight loss, and their consumption should be adapted to the physical conditions and food needs, for example, the intake of a person who engages in strenuous physical activity, training, etc. will not be the same as that of someone who is sedentary. of.

What you must know:

All carbohydrates, whether simple or complex, no matter where they come from, have 4 kcal per gram.

This means that the most important thing is not the intake of carbohydrates, but the nutritional quality of 4 kcal per gram.

If you look at the nutritional information and compare 100g of whole wheat pasta with 100g of bottled juice, you will see that both have reported calories of 400 kcal.

Both products provide 400 kcal, but pasta produces a lower spike in insulin and a higher nutrient intake, so the body responds better to pasta. This is important, if we have to choose between a 400 kcal serving of pasta and a bottle of bottled juice, pasta is healthier because it contains less sugar.

The most famous white sugar is sucrose, which is a disaccharide or monosaccharide and is a molecule of glucose and fructose. Sugar is also often thought of as a synonym for simple sugars or monosaccharide carbohydrates, regardless of their origin.

Monosaccharides vs complex sugars, carbohydrates and sugars

The liver is the organ in the body that processes consumed sugars. These simple sugars are quickly absorbed by our bodies, causing blood sugar levels to rise rapidly, forcing the pancreas to secrete insulin and triggering its presence in the blood.

If we habitually consume simple sugars, we will continually cause insulin spikes, thereby increasing the likelihood of type II diabetes, due to poor habits rather than genetics. caused.

Whether you are an athlete or an inactive person, simple sugars added to food can be harmful if consumed in excess.

These added simple sugars can cause us, as we mentioned earlier, to be overweight, obese, gain fat and more serious problems such as some diseases such as type 2 diabetes, low performance, sugar dependence, etc. .

But do you think this sugar is only found in sweets?

These added sugars are found in a large number of foods, such as candies, ice cream, sauces, breakfast cereals, yogurt, etc. In order to avoid excessive intake of added sugars, we must pay attention to the ingredients section of each product label whether it contains, added sugars and the amount, as this is very important for weight loss or weight maintenance. The most common ones are syrup, syrup, maltodextrin, dextrin, lactose, glucose, sugar, fructose, etc.

If we are trying to lose or maintain weight, it is important to check the ingredients and nutritional value labels on the products we are more accustomed to consuming.

On all food labels, the first three ingredients on the nutritional value label are the easiest to find, so these are the ones you need to pay most attention to. If one of these three products contains sugar, you should try to choose another product that is better suited to your health and your goals of weight loss or weight maintenance.

If we take flavored yogurts as an example, we may find that we are incorporating them into our diets in order to improve our health and lose or maintain weight, and suddenly we find that the amount of added sugar on the label is ...as big as Jackie Chan!!

This is much more common than it seems, and it's one of the keys to why people don't successfully lose weight or keep it off.

The healthiest option would be unsweetened natural yogurt, but now you might be saying, “That’s a no-no!”

The problem for most people is sugar consumption. Abuse makes the sweetness threshold of the tongue increase a little, which means we need an excess of sugar to feel sweet, which is due to the consumption of added sugars in the processed foods we consume, therefore, we need an excess of sugar to get a pleasure the taste.