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In the world of food, myths abound and —also— the reasons (that Sabina would say) for banishing them once and for all. What to think by mixing proteins with carbohydrates we arrive it is undoubtedly one of the most common. And that every time there is more knowledge about food in Spain, or at least more concern about what we eat.
As demonstrated a few months ago, the de-escalation has just begun, a survey published by the OCU, “Consumers are increasingly concerned about eating a healthy diet, knowing the origins of food and respecting the environment.” But Why are certain myths or fallacies about food still circulating? In this case, it is not only that mixing proteins with carbohydrates does not make you fat, but it is also necessary and advisable to mix them.
“Mixing these food groups isn’t bad, but it’s appropriate to do it”, dietitian-nutritionist Natalia Moragues (@moraguesnatalia), CEO of the Center for Medicine and Nutrition, tells EL ESPAÑOLn Alvida from Seville. The only thing we have to take into account are two things: the quality of these food groups and the proportions of the dishes, complements this professional.
High-quality nutrients
The truth is, as stated by the Healthy Eating Foundation on its official website, “there is no evidence whatsoever to separate nutrients or avoid combinations of specific foods.you stay “. What really matters is “the global diet and choosing quality foods which contain the different nutrients: proteins, quality fats and carbohydrates from good sources (legumes, whole grains, fruits …) ”, the entity adds.
And in the same way, in case 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 hypocaloric and we can lower our fat percentage in a healthy way. Not by limiting food or their combinations, but by reducing the ration or adapting the diet to our needs at the moment. ”
As well as commentary Moragues, first it is important to choose the food groups that are of quality. In the case of proteins, following a healthy diet, such as the Mediterranean diet, it is most recommended to opt for proteins of animal origin, such as fish, both white and blue, lean meat instead of red and processed meat (the latter should be consumed more moderately) and eggs; and proteins of vegetable origin such as legumes, nuts or seeds.
In the case of carbohydrates, the most advisable would be to choose, as we explain in this EL ESPAÑOL article those slowly absorbing carbohydrates that contain fiber (instead of carbohydrates from absorbedof the sayingquestions, that would be the grains refined). It is therefore better to choose whole grains because they contain the most fiber, vitamins and minerals, but also very little fat.
In fact, and according to a report of the Biom Research CenterHerNetwork of the Physiopathology of Obesity and Nutritionn (CIBEROBN), “consume two servings of whole grains daily, about 16 grams dry weight per serving, is associated with a lower mortality. ”
Another highly recommended carbohydrate is “tubers such as potato or sweet potato,” adds Moragues. In fact, the 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 second, we focus on quantities. The proportions of the dishes are a fundamental factor, which means that the quantity does matter. “It’s not the same to eat carbohydrates as it is to eat them in the right proportion”says Moragues. Therefore, a good recommendation for knowing what proportions to take of each food at each meal is to follow the directions on the healthy plate or the so-called Harvard plate.
According to these indications half of the plate would match vegetables; 25% protein and the other 25% carbohydrates. Hence this famous Harvard Dish, which mHerall or as explained by the creators of the Pú Health Schoolaudience at Harvard, una guTo create healthy and balanced meals, he recommends mixing these three food groups, but in the correct proportions or amounts. It is important to know portion sizes and how much of each thing we should eat.
“It’s important to note that this is just a general recommendation, for example athletes need more times proteInas toas moisturizes. Such as“The amounts or proportions will always depend on the requirements and needs of each person,” Moragues clarifies.