The Impact of Carbohydrates on Weight Gain: What You Need to Know for a Healthier Lifestyle

United Arab Emirates Dubai (CNN)There are many types of carbohydrates that enter our diet. Which of these carbohydrates contribute to weight gain?

It is considered that carbohydrates are one of the essential nutrients in our diet, because they provide enough energy for the body that is necessary for its daily work and activity. The official website of the National Library of Medicine in America indicated that there are three types of carbohydrates in food, all of which are essential for the health of the body: sugars, fibers and fibers.

Sugars and most starches are broken down in the body when they are eaten and transformed into glucose, which provides energy to the body. As for fiber, it is difficult for the body to break it down, including insoluble fiber that is absorbed by the body Compensationand increasing stool size,

Soluble fibers are those that lower cholesterol levels and help control blood glucose levels. Both types of fiber contribute to feeling full and maintaining a healthy weight.

What carbohydrates increase weight?

Sugar:

Natural sugars are found in fruit, milk and milk products, while they are an added ingredient in many other packaged and refined foods such as candy, cakes, baked goods, and cookies, as well as sugary soft drinks and it is a thick juice. added to packaged fruit.

Refined grains with added sugar are high in calories, while lacking in vitamins, minerals and fiber, which means they increase the number of calories consumed without any nutritional benefit, which to weight gain.

Starches:

The star list includes all kinds of starchy vegetables like potatoes, corn, and peas, as well as whole grains like brown rice, oats, and quinoa, and canned or dried grains like beans, peas, grouse, and others.

As for the refined grains that we find in baked goods, white bread, crackers, and white rice, they are also considered starches, but they There is a lack of vitamins B And other nutrients.

Fiber:

Includes a list An ingredient rich in fiberTypes of vegetables, such as broccoli, potatoes, and Brussels sprouts, or what is also known as Brussels sprouts, and fruits such as berries, pears, apples, and figs, as well as nuts and seeds.

Also, whole grains join the list of foods rich in fiber, such as whole wheat flour, brown rice, whole grain bread, and crackers, as well as legumes such as beans and chickpeas, for example.

It should be noted that just like sugars and starches, processed and refined foods do not have fiber that is beneficial to the body, so eating them increases the number of calories consumed, which leads to weight gain, and not eating enough fat. and protein as a result of feeling satiated as a result of their consumption.

What carbohydrates can be eaten daily that will not affect weight?

Here’s what one serving of carbohydrates equals, according to the US Department of Agriculture (USDA):

• One cup of starchy vegetables such as potatoes, or mashed sweet potatoes, is equivalent 230 A gram, or small ear of corn.
• One medium-sized piece of fruit, such as an apple or orange, is equal to half a cup of dried fruit 95 gram, one cup of natural fruit juice 100% Or one cup of berries or 8 Big apples.
• Bread, grains, and seeds: one slice of whole-grain bread, or half a cup of cooked brown rice, pasta, or grain, equivalent 100 One gram, or quarter cup, of cooked chickpeas, lentils, or beans, equal 50 gram, or three cups of popcorn, equal to 30 grams.
• One cup of skim or low-fat milk is equivalent 240 milliliter, no 225 Grams of yogurt.