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In the world of food, myths abound and — also — the reasons (which Sabina would say) to drive them away once and for all. What to believe by mixing proteins with carbohydrates we will gain weight it is, without a doubt, one of the most widespread. And that every time in Spain there is a greater knowledge about nutrition or at least a greater concern about what we eat.
According to a survey published by OCU a few months ago, the gap has just begun, “Consumers are increasingly concerned with eating healthily, knowing the origin of food and ensuring respect for the environment.” But Why are there some myths or errors about food? In this case, not only does mixing proteins with carbohydrates not make you fat, but it is also necessary and advisable to mix them.
“Mixing these food groups is not bad, but it is appropriate to do so.”, dietitian-nutritionist Natalia Moragues (@moraguesnatalia), CEO of the Center for Medicine and Nutrition, says for EL ESPAÑOLn Alvida from Seville. The only thing we need to consider are two things: the quality of these food groups and the proportions of the dishes, adds this professional.
Quality nutrients
The truth is that, as the Healthy Eating Foundation stated on its official website, “there is no evidence to separate nutrients or avoid specific food combinations.you stay “. What really matters It is “global diet and choice of quality food which contain different nutrients: proteins, quality fats and carbohydrates from good sources (legumes, whole grains, fruits …) ”, adds the entity.
And in the same way, if we want to lose weight. As the foundation writes, “if we want to lose body fat, it will be that simple how to adjust your diet and exercise to be low in calories and we can reduce our fat percentage in a healthy way. Not by restricting foods or their combinations, but by reducing rations or adapting the diet to our current needs. ”
As well as commented Moragues, first it is important to choose food groups that are quality. In the case of proteins, the most advisable thing, following a model of healthy diet, such as the Mediterranean diet model, is the choice of proteins of animal origin, such as fish, white and blue, lean meat instead of red and processed meat (the latter should be eaten more moderately) and eggs; and plant proteins as legumes, nuts or seeds.
In the case of carbohydrates, the best thing to do would be to choose as we explain in this article in EL ESPAÑOL those slow-absorbing carbohydrates that contain fiber (instead of carbohydrates from absorbingfrom the sayingask, which would be cereals refined). Therefore, it is better to choose whole grains because they contain the most fiber, vitamins and minerals, as well as very little fat.
In fact, according to a report from the Biom Research CenterIt isThe pathophysiology network of obesity and nutritionn (CIBEROBN), “consume two servings of whole grains daily, about 16 grams of dry weight per serving, is associated with lower mortality. ”
Another highly recommended carbohydrate would be “tubers such as potatoes or sweet potatoes,” adds Moragues. Actually, potato it is one of the most satisfying foods out there, but it is important to cook it with simple methods such as boiled, baked or steamed.
Be careful with the proportions
And secondly, we focus on quantities. The proportions of the dishes are a fundamental factor, ie the quantity matters. “It’s not the same to eat carbs than to eat them in the right proportion”says Moragues. Therefore, a good recommendation to know what proportions we should take from each food at each meal is to follow the directions of the healthy plate or the so-called Harvard plate.
According to these indications, half of the plate would correspond to the vegetables; 25% protein and the other 25% carbohydrates. Hence this famous Harvard dish, which is mIt isall or as its creators of the Pú School of Health explainpublic at Harvard, a guTo create healthy and balanced meals, he recommends mixing these three food groups, but in the right proportions or quantities. It is important to know the size of the portions and how much we should eat from each thing.
“It is important to note that this will only be a general recommendation, for example, athletes need to take several timess proteínas omAmoisturizes. Así, the quantities or proportions will always depend on the requirements and needs of each person “, explains Moragues. It is important to remember that a single food does not fatten you, neither their mixture, nor what you do on a specific day.” general to the diet, “he concludes.