Frutas y hortalizas bajas en hidratos de carbono

One of the greats of many citizens is to create low carbohydrate food lists, both gives if they son low flour in carbohydrates or low carbohydrate fruits. Internet is full of myths about this macronutrient, to which horrors are attributed if consumed at night or responsible for any weight gain. Without forgetting that the rise of low carbohydrates or diet lows in carbonidads advocate low carbohydrates to achieve various benefits.

To clarify in elliments, they would find that there are true in all these myths, we have lived with Pilar Esquer, dietitian-nutritionist, Nutrition Professor at the University of Cardenal Herra and member of the group of group of grchira in rowing Spanish Locod of Nutrition and Dietetics.

What are carbohydrates?

Carbohydrates son molecules formed by carbon, hydrogen and oxymene. Representative of the Energy source director for the bodythat finds out with that contributed by fat and proteins. ” In the words of Esquer, «they are the most efficient fuel for the human being, it is already the easiest convertible into energy with the least possible residue. In addition, they constitute the preferred nutrient of the brain and of the durating music the physical activity.»

We find rice, pasta and, in general, in cereals. But they are also found in many other foods, such as fruits, nuts, vegetables, legumes and lords.

Types of carbohydrates

From a nutritional perspective, carbohydrates are divided into 3 main categories:

• Simple carbohydrates. Also called sugars, they include glucose, lactose, fructose and sucrose. They are found in fruits, honey, milk and many foods processed with added sugars. They provide fast energy, but, if consumed in excess, they can cause sudden peaks and falls in sugar and insulin levels in sang.

• Complex carbohydrates. Son longer, general chains of glucose molecules forming starch. They are found in foods such as whole grains and refined, nuts, legumes, potatoes and other vegetables rich in starch, such as cassava or sweet potato. Its digestion is slower, therefore, they release energy in a sustained way (specially, if the food is rich in fiber), and help stabilize sugar in Sang.

• Fiber. It is a type of carbohydrate that is not digested, but is crucial for intestinal health, microbiome and control of sugar levels in Sagre.

Advantages of consuming low food in carbohydrates

Despite one that are usually associated with carbohydrates to cereals, we also find that macronutrient in variable quantities in nuts, fruits and vegetables. “Within the group that form fruits and vegetables there is a wide quantitive range of carbohydrates per 100 grams or for each consumption cluster. This allows us design guidelines low in carbohydrates without giving up all the other nutritional advantages that these foods provide, such as fiber, water, vitamins, minerals, dietitians, dietitians, diet, diet, diet, diet, diet, diet, diet, Diet, diet, diet, diet, diet, diet, diet, diet, diet. And patron of the Spanish Academy of Nutrition and Dietetics.

In the case of non -nutritious components, such as phytochemicals or antioxidants, less known by the citizen on foot, convene knowing that they contribute to reducing oxidacive stress and inflammation. The fiber, on the other hand, helps us to have an adequate intestinal transit and the health of our microbiome, with all the posititas consequences that it has in various physiological functions of the organism.

Does one recommend who recommends low carbohydrates?

The needs of the patient that requires selecting those foods with a low carbohydrate contribution are diverse:

Is it bad ceno foods rich in carbohydrates?

Wait emphasizes that it is not about obsessing food without carbohydrates for dinner. Nor did he get obsessed with including only fruits with less carbohydrates for the postro, or devative for locating vegetables without carbohydrates like the one who seeks the Holy Grail of good nuterrition. Rather hay than relativizing and taking into account three conditions:

• Nutritional value of food. Foods do not contribute carbohydrates alone. They also provide us with vitamins, minerals, phytochemicals, healthy fats … If necessary, to achieve certain health benicios, with the help of a dietitian-nutritionist, a diet with a prominent presence of low verdura, configuration, configuration, configuration, a configuration, a Dieted with an outstanding presence of low, confidential vessels. Although both food groups are far from being the causes of the problems of obesity or type 2 diabetes that we see in our society. One thing is to have a pizza of Pepperoni (high in saturated fats and salt) and another, a plate of chard (mineral of contributing vitamins and minerals) with a fish to the splemcha.

• Glycemic index. «Legumes, integral cerales or vegetables, fiber -rich foods, energy slow and help and help a maintenance set the sugar levels in blood during the night.»

• Physical activityespecially, one throughout the afternoon. «A food contribution that provides complex carbohydrates at dinner contributes a replenish glycogen reserves in the muscles and improve recovery,» says Esquer.

Is hydrates fattening or is it a false?

According to the scientific evidence available, carbohydrate foods are not the problem the problem in themselves. “The outstanding problem when the foods that predominate in the son diet who provide refined flours and added sugars. Therefore, it is not necessary to eliminate carbohydrates to lose weight, but to choose healthy food sources and balance the portions a need and lifestyle. Healthy eating is based on the varity, balance and nutritional quality of food, not on restriction, ”says Esquer.

Low carbohydrate foods

Fruits and vegetables are in a high water percentage. They also provide us with vitamins, minerals, antioxidants and phytochemicals. Now, both fruits and vegetables provide carbohydrates in variable quantities.

Low carbohydrates fruits

Do not hay fruit without carbohydrates, but you can tangles fruits with less hydrates content than others. Thus, we can choose fruits with less than 10 grams per piece or ration of consumption. Among them:

• Strawberry
• Blackberry
• Raspberry
• Currant
• Melon
• Watermelon
• Quince
• Coconut palm
• Aguacato

Vegetables with less carbohydrates

Those who justify a ketogenic diet or very restrictive Keto diet, reach a reference disparagingly to vegetables such as ‘plant carbohydrates’. However, its carbohydrates content (only 1-5%) can become even lower than in fruits, a courtesy of nature that opens the fan a lot to achieve several menus, season and with few. «We have, for example, the stem and leaf vegetables (chard, spinach …), with quantities per 100 grams much lower than in the bulbs of the tubers (carrot, beet …)», says Marques.

There are many low carbohydrate vegetables, or, rather, very low in carbohydrates. Now, convene keep in mind not only the amount of that macronutrient per 100 grams, but the amount of that vegetable by Ració, which can vary greatly. “A ration of lacarola or lettuce, with 1.5 grams of hydrates per 100 grams, without 50 grams. So we have a very low amount of hydrates with a very low ration. In the opposite pole we have the spinach, which have the same amount carbohydrates (1.5 grams per 100 grams of food), but where the ration easily reaches 200 grams. That is, double. ”

Among the vegetables with less than 2 grams of carbohydrates per 100 grams or by ration of consumption we find lassientes:

• Broccoli
• Chive
• Lettuce
• Endive
• Watercakes
• Canon
• Asparagus
• Mushrooms and nyscalos
• Endive
• Cucumber

Low legumes in HC

The contribution of carbohydrates of the legumes is around 50%, a value of value greater than that of fruits and vegetables. The exception to that rule is soybeans, with only 15% carbohydrates. “That is why in some low carbohydrates diets with themes of 30-40% carbohydrates can result in interesting include legumes including soybeans in all its variants: Texurized soy to have to have to have a low glycemic index and provide very fiber, ”says Marques.

Due to their moderate carbohydrate content, legumes have no place in ketogenic diets.

Low dried fruits in carbohydrates

The nuts are included in fatty foods, although they also provide proteins and a small amount of carbohydrates (3-8%). “All nuts, with the exception of the Castraña, son Subceptible foods of being in the Low Carb and ketogenic diets. In fact, nuts of nuts, like almond flour, for example, are used a lot in ketogenic diets, ”says Marques.

Low carbohydrates seeds

The seeds provide even less carbohydrates (between 0.5 -1%). Like the nuts, they can be contemplated in a low carbohydrate or keto diet.

Post experts: Pilar Esquer and VAT Marques

Esquer Pilar. Graduated in human nutrition, Diploma in Business Management, Master in Strategic Directorate of Welfare Organization, and Specialist in Salable Gastronomy. She has been a professor of the degree of gastronomy and management at the CEU Cardenal Herrera University for 5 years and a member of the Gastronomy and Nutrition Chair of the University Jaume I, carrying out several studies on food in Castelló, so Jaume years to improve The health of the university community through food. Its academic training includes specialization courses in medicine regeneration and salary aging, sports nuts and exercise physiology, both in the United Kingdom, where resident for 5 arms. In the amit of gastronomy he has taught different cooking courses, including, in the 2006 Spanish traditional cuisine, a participants of the Copa América, and worked with reputed chefs star Michelin, such as Miguel Barrera or Quique Dacosta. He is a founding partner of Mensa Civic and Conference in Heads. He is really a member of the Specialization Group in Collective Restoration of the Spanish Academy of Nutrition and Dietetics, directs its Nutritionic Clinic and develops and implements corporate well -being programs for companies, through its Habits brand.

Marques VAT. Patroness of the Spanish Academy of Nutrition and Dietetics. License in Nutrition and Doctor in Pharmacy. Professor of Nutrition and Bromatology of the Faculty of Health and Sports Sciences at the University of Zaragoza. Researcher at the IA2 Agrifood Institute of Aragon, being part of the research group «Analysis and Evaluation of Food Security». Director of the University Expert Title «Nutrition and Food of the vegetarian and vegan child» of the University of Zaragoza. She has been the editor of the Spanish magazine of human and dietary nutrition, as well as president of the Spanish Conference of Deans and Directors of Centers that teach the degree in Human Nuterrition and Diet. He really is Patron and Academic of Honor of the Spanish Academy of Nutrition and Dietetics, a member of the Portuguese Agency for Evaluation and Accreditation of Higher Education A3es and the Scientific Committee of the Association «5 per day». Facebook: @iva.marquelopes.

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