Non tutti i carboidrati vengono per nuocere
Le diete più popolari prevedono una riduzione dei carboidrati, ma gli esperti non sono d’accordo
I carboidrati si trovano in diversi tipi di alimenti. Alcuni di questi sono molto lavorati, come il pane e la pasta. Tuttavia, esistono alternative eccellenti, come il riso integrale, avena e legumi, o la stessa pasta integrale, che sono ricchi di carboidrati e fibre alimentari.
I carboidrati contenuti negli alimenti molto raffinati causano picchi nei livelli di zucchero del sangue e possono portare al sovrappeso. Al contrario, gli alimenti ricchi di fibre danno un immediato senso di sazietà, non influenzano i livelli di glucosio nel sangue e aiutano a perdere peso, contribuendo alla salute dell’intestino.
Una dieta ricca di fibre può proteggere da molte malattie, come il cancro del colon-retto, malattie cardiache, l’ictus e il diabete di tipo 2. E’ in grado di stimolare la riduzione del colesterolo e della pressione sanguigna. La fibra assicura la diversità del microbiota intestinale, promuovendo la crescita batterica.
Uno studio del 2017 condotto da ricercatori della Tufts University ha dimostrato che i carboidrati contenuti nei cereali integrali possono effettivamente migliorare le risposte immunitarie e reintegrare i buoni batteri intestinali.
Non solo. Gli scienziati hanno scoperto che la cottura di patate e alcuni alimenti a base di carboidrati produce amidi che resistono alla digestione nell’intestino tenue, proprio come le fibre.
Oltre alle fibre alimentari, i cibi ricchi di carboidrati forniscono molti importanti micronutrienti al corpo, come la vitamina B, che supporta gli occhi, il sistema nervoso e la pelle.
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