Carbohydrates: 8 myths to dispel
Carbohydrates have always been portrayed as the worst enemies of all diets: it would seem that in order to lose weight they must be completely eliminated! This demonization of carbohydrates (supported by protein diets) has fueled several myths, which are best debunked.
A truly balanced diet, in fact, does not give up carbohydrates, something else! The important thing, however, is to consume them in the correct manner and quantity, with the right combinations and without overdoing it. Let's find out together the 8 most common false myths about carbohydrates to stop paying attention to immediately: for the good of your line, of course, but above all for your health.
1. To lose weight, you need to eliminate carbohydrates
How many times have we heard it said? To lose weight it would be necessary to completely eliminate carbohydrates: nothing more false! Carbohydrates are essential to nourish our body, they represent an indispensable source of energy.
Everything is in being able to moderate the quantity: consuming cereals, legumes, but also bread and pasta (better if wholemeal) in moderate doses provides a good supply of glucose without causing problems with blood sugar and adiposity. In a balanced diet, fit is everything! Listen to our nutritionist's advice on this:
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2. White rice is perfect for weight loss
Here's another common mistake: believing that a nice plate of white rice is the lightest meal imaginable. Not at all! Boiled rice without any seasoning causes a rapid rise in blood sugar.
To lower the glycemic index of rice, just add vegetables as a condiment: they will slow down the absorption of sugars and immediately give you a sense of satiety. Even better if you choose to focus on alternative qualities of rice with a higher intake of fiber (from Venus rice to wholemeal).
3. Cereals are the best carbohydrates to eat for breakfast
It is not completely false, but it depends on what cereals you decide to consume! If you choose the puffed ones (rice, oat flakes, spelled ...) no problem. Instead, avoid those that contain added sugar and fat.
The advice is to always check the label of the product you buy to be aware of the ingredients present.
4. The pasta? Better to cook it well than leave it al dente ...
On the contrary: al dente pasta is much more dietary than well-cooked pasta! In the latter, in fact, the glycemic index is higher and much more sugars are absorbed.
The same goes for cooking rice. Try to use as little water as possible or perhaps you prefer the preparation of a risotto: in these cases less starch will be produced.
5. Those who want to lose weight must give up pizza
What cruelty! If you are on a diet you don't have to give up on enjoying a nice pizza every now and then. The important thing is to choose the right pizza and not to overdo it: once a week it will be fine, but no more.
The ideal pizza for not consuming too many calories is without cheese and topped with grilled vegetables. If possible, prefer a wholemeal flour with mother yeast instead of brewer's yeast, prepared with extra-virgin olive oil. And if you really don't want to give up mozzarella, compensate for the vice by avoiding taking other cheeses during the week.
6. Carbohydrates should never be consumed after 6pm
Many diets advise against taking carbohydrates after 6pm, but it is by no means scientifically proven that the calories ingested after that time are more difficult to dispose of! Indeed, some research shows that those who eat carbohydrates in the evening burn more fat than those who eat them. morning.
Could it be true? It probably depends on the metabolism of each of us: the important thing, as always, is not to overdo it. At any time.
7. Carbohydrates are found only in pasta and starchy foods
If you think you are avoiding carbohydrates by giving up pasta, desserts and pizza, you are wrong: there are other foods to watch out for that contain unsuspected quantities and whose intake, therefore, would be better to limit.
First of all: sugary drinks, absolutely to be banned. Attention then to foods passed off as "Light" and "dietetic", from sugary cornflakes to bars: they could contain many carbohydrates. Finally, limit your intake of foods that contain granulated sugar and fructose.
8. All pasta makes you fat
Of course, let's face it clearly: losing weight is not good. However, there are types of pasta that are more dietary than others and which, if consumed in limited quantities, will not make you fat.
The preferred pasta is definitely the wholemeal one because it is rich in fiber and with a low glycemic index. Also try kamut, spelled or rye pasta: they contain a higher percentage of proteins, they satiate faster and prevent many diseases related to the gastro-intestinal system.
To increase your metabolism, thus helping you to lose weight faster, remember to consume the foods that we recommend here:
