Eat less staple foods for dinner, eat less staple foods for weight loss, eat less staple foods for diabetes... While carbohydrates are important for health, staple foods rich in carbohydrates are becoming increasingly unpopular today.
When you quit staple foods on the grounds of "health" or weight loss, carb loss can bring a series of "side effects" to the body...
Life Times (search for "LT0385" within WeChat to follow) interviews experts, lists the negative effects of insufficient carb intake, and teaches you to pick high-quality staple foods.
Experts interviewed
Fan Zhihong, Associate Professor, College of Food Science and Nutritional Engineering, China Agricultural University
Zhang Shuangqing, a researcher at the Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention
Liu Juying, deputy chief physician of the Department of Nutrition, Xiangya Hospital, Central South University
8 "Side Effects" of Not Eating Staple Foods
Before you decide to eat less or quit staple foods, you need to be aware of these "side effects" that can come with it:
halitosis
The production of breath is related to acetone, an incomplete metabolite of fat in a low-carbon water environment.
When carbohydrate intake is insufficient, the body burns fat and protein, releases pungent gases, induces bad breath, and is sometimes described as the taste of fermented fruit or nail polish, and even the same taste appears in sweat and urine after a while.
The American "Reader's Digest" magazine pointed out that the general daily intake of less than 50 grams of carbohydrates will cause poor breath.
malnutrition
After reducing the supply of staple foods, a large part of the protein food will be consumed as calories, and the protein that can really be used by the body will be greatly reduced, which will lead to protein malnutrition, poor skin, serious hair loss, decreased physical strength, reduced resistance, and even menstrual disorders, amenorrhea and so on.
Muscle loss
If the staple food intake is too small, the carbohydrates in the human body are not enough, and the protein and fat stored in the body will be used. Protein is very important for muscle growth and repair. When the body's muscles are depleted, the risk of osteoporosis in the elderly increases, which can easily lead to falls.
Emotional depression
Carbohydrates promote serotonin secretion, a chemical that delights the brain. In addition, if you do not consume enough glucose, the basic functions of the brain can be affected, leading to irritability and depression.
Easy to fatigue, drowsiness
Eating less staple food can lead to a lack of "fuel" in human cells and tissues, abnormal energy metabolism, and the manifestations are fatigue, drowsiness, and lethargy.
hypoglycemia
One of the characteristics of staple foods is that they are rich in starch. After the starch enters the digestive tract, it is decomposed into glucose, which is then absorbed and utilized by the body. Glucose is the body's main source of energy, especially for the brain. If the staple food is not eaten enough, it is easy to cause the body to lack glucose, and in severe cases, it will lead to hypoglycemia.
Get stupid
Research at the University of Tavruz in the United States found that if people insist on not eating carbohydrates for a week, people's memory and cognitive abilities may be impaired. This is because brain activity requires glucose as energy, but brain cells cannot store glucose and need a continuous supply through the bloodstream.
Long-term non-eating carbs, especially breakfast does not eat carbs, will make brain cells lack energy supply, thereby reducing people's ability to learn and think, may also affect people's memory.
Reduces male fertility
Research from the University of Worcester in the United Kingdom found that a low-carb water, high-protein diet may reduce testosterone levels in men, resulting in erectile dysfunction and reduced sperm count.
Nutrition experts rate staple foods
Whether from the perspective of health or from the perspective of weight loss and weight control, staple foods must be eaten, but some staple foods with weight loss effects can be selected.
A grade weight loss staple
Red adzuki beans, kidney beans, dried peas, dried broad beans, mung beans, chickpeas and other starchy miscellaneous beans.
Advantages: The feeling of fullness is very strong, the digestion rate is very slow, and the rise in blood sugar is particularly gentle.
Beans can be boiled porridge and eaten in soup, and if you don't add sugar, it is difficult to eat too much. They are high in protein, and are ideal for replacing polished rice white noodles during weight loss, helping to prevent the troubles caused by protein deficiencies.
Grade B weight loss staple food
Whole grains such as oats, buckwheat, quinoa noodles, wheat grains, barley grains, black rice, millet and so on.
Advantages: The feeling of fullness greatly exceeds that of white rice white noodles, and the vitamin and mineral content is also several times that of refined white rice.
Reminder: Most of the marketable whole wheat bread and whole wheat steamed buns have more refined white flour, very little whole wheat flour, and even only a few pieces of bran embellished, which cannot play a role in weight loss.
C-grade weight loss staple
Potatoes, sweet potatoes, yams, taro, lotus root, young broad beans, young peas and other starchy potatoes or vegetables.
Advantages: a strong sense of fullness, in the case of the same amount of starch, than white rice white noodles contain more vitamins, high potassium content, and can supply food is not available in the vitamin C.
Reminder: When cooking, you can not add oil and salt, and use steaming instead of white rice and white noodles to eat, in order to play a weight loss effect. If eaten as a dish or snack, it can only gain weight.
Staple foods need to be reduced
White steamed buns, white rice, white rice porridge, white noodle dumplings, white bread seeds, rice cakes, glutinous rice balls, rice noodles, etc.
Disadvantages: low satiety, less vitamin content, postprandial blood sugar rise too fast, is not conducive to appetite control.
Staple foods that need to be avoided
A variety of sweet bread, sweet biscuits, dessert hearts, pies, puffed foods, egg rolls, etc., as well as oiled baked cakes, fritters, oil cakes, mochi, fried cakes, etc.
Disadvantages: Not only does it contain higher energy, but it is also low in vitamins and minerals, which is not conducive to weight loss.
In daily life, with ABC ingredients, plus a small amount of rice, flour, etc., you can combine them into a variety of staple foods that are nutritious and not easy to gain weight.
Principles of staple food intake for different populations
More than half of the body's energy comes from carbohydrates, and a healthy diet should contain a reasonable amount of carbs, too much and too little is not good.
In the case of adult women with light physical activity, for example, 1800 kcal of calories a day, 50% carbohydrate energy supply ratio, equivalent to 225 grams of starch or sugar.
Grains that weigh about 250 grams (including half of the whole grains and beans), 250 grams of fruit, 500 grams of vegetables, and a handful of nuts can supply just that much carbohydrate.
Special groups should pay attention to the intake of staple foods:
senior citizen
It is best to make coarse grain fine, crush the coarse grain into granules or powder, make a variety of grain paste, mixed grain steamed buns, etc., good taste, easy to chew, easy to digest and absorb.
Diabetics
Pay attention to the "thickness and fine collocation", that is, high glycemic index foods such as refined white rice noodles, white bread, and rice flour with low glycemic index foods such as oats, buckwheat, brown rice, etc., such as adding mixed grain beans to make bean rice, buckwheat rice, multigrain noodles, etc., and try to avoid eating sugar-sweetened staple foods to ensure blood sugar stability.
People who lose weight
You can appropriately reduce the intake of staple foods, but you can not eat a mouthful, you can replace the staple food ingredients with beans, coarse grains and potatoes, which can not only increase satiety, but also facilitate the supplementation of nutrients. ▲
Editor of this issue: Deng Yu
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