Carbohydrates are essential for human nutrition, along with fats and proteins, constituting macronutrients for energy. Their energy density is approximately 4 kcal/g, roughly equal to proteins (4 kcal/g), but significantly lower than fats (9 kcal/g). This means that, in terms of quantity, carbohydrates need to be consumed 2.25 times more than fats to achieve the same number of calories.
Why do we need carbohydrates?
- They represent the primary and fundamental source of energy in our bodies.
- Essential "fuel" for our brain and central nervous system.
Carbohydrates are often wrongly accused as the main cause of weight gain and obesity. Millions of people starting a diet are under the misconception that they need to eliminate carbohydrate-rich foods from their diet. It's crucial to understand that carbohydrates are not the reason for weight gain, and eliminating any macronutrient is not the solution to the problem.
The truth is, people aiming to lose weight and maintain health can do nothing else but carefully monitor portion sizes and caloric intake while devising a nutrition plan rich in quality sources of carbohydrates, such as whole grains, vegetables, and fruits, which provide fiber, other essential nutrients, and phytochemicals.
However, it's essential to emphasize that not all carbohydrates are the same. The main culprit is refined sugars, lacking nutrients like proteins, vitamins, minerals, or fiber. Choosing 400 calories from sugar instead of 400 calories from whole-grain bread results in the loss of nutrients, phytochemicals, and fiber provided by the bread.
Why do we need carbohydrates?
- They represent the primary and fundamental source of energy in our bodies.
- Essential "fuel" for our brain and central nervous system.
1g Carbohydrates = 4 kcal
1g Fat = 9 kcal
As you can notice, the energy value of carbohydrates per gram is significantly lower than that of fats.
What makes you gain weight is not carbohydrates but the total number of calories from all foods and drinks.
Adjust your diet to your energy needs, and then bread won't be an enigma but a part of a balanced diet.
