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Nutritionist: Never lose carbohydrates when losing weight
Although the motto for a long time was that a low-fat diet is the best way to lose weight, in recent years more and more people who want to lose weight have opted for a diet that uses as little carbohydrates as possible. Some even do without it entirely. A nutritionist explains why it is strongly advised not to do so.
Low carb or low fat?
For years there has been a discussion about whether less fat or fewer carbohydrates are better suited to getting rid of excess pounds. Various scientific studies have shown that low-carb does better than low-fat. However, if such a diet is too extreme, it can be dangerous. Because doing without carbohydrates can even affect life expectancy, as studies have shown. A popular nutritionist also strongly advises against giving up carbohydrates.
Carbohydrates are "not essential"
According to Andreas Pfeiffer from the German Institute for Nutritional Research (DIfE) in Potsdam, you can basically live without carbohydrates "because they are not essential".
For example, the Inuit, an indigenous people mainly living in Canada, are traditionally carbohydrate-free. They only consume proteins and fats. In other regions of the world, a menu without carbohydrates would be unthinkable.
Especially not in Italy, the country that stands for pizza and pasta. In a study published in the journal "Nutrition and Diabetes", scientists there showed that pasta does not make you fat. At least not if they are enjoyed in moderation and consumed with lots of vegetables and only a little meat.
Big differences in carbohydrates
Nutritionist Melissa Meier from Sydney (Australia) also speaks out against demonizing carbohydrates. In a post on the “Body and Soul” portal, she explains why avoiding carbohydrates does not necessarily help you lose weight and is also unhealthy.
As the expert explained in the introduction, there is a very big difference between carbohydrates from foods such as legumes and fruits and carbohydrates from cakes, candies and ice cream.
Of course, reducing carbs from the latter category would promote health, but completely omitting healthy foods just because they contain carbohydrates is a bad idea.
Healthy whole grain products and legumes
Bread, pasta, rice - foods with plenty of carbohydrates have a reputation for harming health.
But scientific studies prove the opposite.
According to Melissa Meier, eating cereals (especially whole grains) is associated with a longer life and a reduced risk of heart disease, diabetes and even cancer.
"Of course, I wouldn't recommend eating a huge bowl of spaghetti every day," said the dietician.
"I'm just saying that you shouldn't be afraid to eat a good cereal for breakfast, a slice or two of bread for a sandwich, or a reasonable portion of rice or pasta for dinner."
She also refers to the benefits of healthy legumes: "Beans, chickpeas and lentils are not only a good source of long-lasting energy," said the expert, but they are also good for muscle growth.
"This vegetable is one of the few foods that I really call" superfood "," says Meier. They are "a good source of fiber for a healthy intestine."
Eat fruit every day
"Dairy products are also a source of carbohydrates thanks to the natural sugar lactose - but don't worry about the dreaded word - this sugar is perfectly healthy in the context of a balanced diet," explained the dietician.
Milk, yogurt and cheese are a good source of protein and high in calcium, which is vital for strong bones and teeth. Dairy products also offer many important micronutrients such as vitamins A, B12 and potassium.
Fruits also contain natural sugar, but according to Meier, two pieces of fruit should be on the menu every day. This provides the body with important vitamins and minerals and strengthens the immune system.
According to the expert, it doesn't matter which fruit you eat because all varieties are equally good. However, you should always eat different fruits because they contain different antioxidants to fight diseases.
Last but not least, carbohydrate-rich, starchy vegetables like potatoes and corn are a healthy addition to any diet - if consumed in the right amount. It offers valuable nutritional benefits.
According to the nutrition expert, boiled and cooled potatoes are particularly good for the intestines. "Sweet potatoes, on the other hand, are an excellent source of beta-carotene, which is converted into vitamin A in the body and supports eye health." (Ad)