Still on topics Power supply and nutrition, without knowing why, we continue to believe in certain myths. One of them is that the carbohydrates they get fat at night and therefore it is better not to eat them for dinner, but is it really true?
“I don’t really know the reason for this myth, it will be because carbohydrates are the greatest source of energy and that is why it is believed that if you eat them for dinner, and then go to bed, you will not spend it energy and, consequently, they will gain more weight than if they were consumed at another time of the day, but that’s totally untrue, “he tells laSexta.com Azahara Nieto, dietician-nutritionist and member of the Professional Association of Dietitians-Nutritionists of the Community of Madrid (CODINMA).
“The calories are the same regardless of the time the food is consumed. Also, during sleep, the body burns calories to maintain vital functions. We sleep, we do not die “, adds the expert.
Carbohydrates or carbohydrates are one of the three large groups of food or macronutrients – together with fats and proteins – and it is necessary to consume them for the proper functioning of our body. “They are necessary and essential, They are the source of energy par excellence.. Our brain, organs and tissues need it, “says the nutritionist.
As reported the Spanish Heart Foundation (FEC)the indications or recommendations for consumption would be between 200 and 300 grams of carbohydrates per day, providing 50-55% of the total calories in the diet.
It is important to note, as we explain in this article, that there are two important carbohydrate groups. On the one hand, simple carbohydrates (rapid absorption) in which basically all types of “sugar” we know would be: white sugar, brown sugar, syrups, etc. Fruits would also be sources of carbohydrates but in much smaller quantities, such as eg inform the FEC in this report; remember that it is essential to take about 3 fruits a day, according to the nutritional indications of a healthy diet).
And on the other hand, we would have the so-called complex carbohydrates (slower absorption) where cereals, pasta, rice, tubers and legumes are found (legumes are a source of both vegetable proteins and carbohydrates). In summary – and as the FEC writes -, the food sources of carbohydrates would be cereals, sugars, tubers, legumes and, to a lesser extent, fruit and vegetables.
Within cereals (including pasta and rice) it is advisable to choose whole or whole grains as they contain the whole grain of the cereal, including its three parts: endosperm, bran and germ, and therefore a greater amount of fiber and nutrients and generally superior quality. The nutritional recommendations indicate the daily consumption of cereals, preferably whole grains.
3 keys to eating carbohydrates (as part of a healthy diet)
Normally, when we think of carbohydrates at dinner, we tend to basically aim for tubers and especially cereals: pasta, rice, bread … For this reason these three tips, all related to each other, can be perfectly valid for any time of day, lunch or dinner. We must remember that “dinner in isolation is not that important, but the rest of the day’s meals. It is a total daily balance, not isolated intakes”, insists Nieto.
On the one hand, the ideal is that “the carbohydrates go always accompanied by two food groups: vegetables on one side and vegetables on the other proteins of good quality, be they proteins of animal origin such as meat, fish or eggs, or proteins of vegetable origin such as tofu, seitan, etc. “, says Nieto.
Ideally, carbohydrates should always be accompanied by two food groups, vegetables on the one hand and good quality protein on the other. When it comes to quantity, good advice is to follow the Harvard plate method
Secondly, and in relation to the above, it is essential to check the amount. For this, we can use as a model ‘the ‘Harvard Plate Method‘, which is distributed as follows: half a plate of vegetables, a quarter of proteins and a quarter of the carbohydrates in question (pasta, rice, legumes, potatoes …) “, indicates the expert. In this way we are taking the amount indicated of each food group: the most abundant on the plate, always, should be vegetables, if we want to eat and maintain a healthy diet.
And finally, as a third tip, if we choose cereals – including bread– Better to choose them whole. In case you choose the pasta and don’t want to take it whole, it is essential to cook it al dente to lower the glycemic index a little.
For last, those who are currently in a fat loss processit is also important that they include carbohydrates in their diet: “They can, of course, and it is necessary. If very restrictive dishes are prescribed, they will cause a lot of anxiety and difficulty following them,” says the expert.
The ideal – he adds – is to follow, as we have commented, «the proportions and quantities of the Harvard plate method, since in this way we could create perfectly proportioned, tasty and healthy dishes. For example: vegetable salad with egg; wholemeal pasta with tomato sauce, mushrooms and prawns; vegetable ratatouille with brown rice and cod; structured soy bolognese lentil paste, etc. “.
However, in fat loss processes it is important individualize each case and for this reason it is better to “always consult your nutritionist: the guidelines cannot be general, more personalized and adapted to personal circumstances, the better the result”, concludes the expert.