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Research indicates that balanced carbohydrate consumption improves cardiovascular health and warns of the risks of excess and restriction.
Cutting or drastically increasing a nutrient is not always the best solution for health. A new international research study on carbohydrates shows just the opposite: balance is the decisive factor in protecting the heart.
The study, published in the The American Journal of Clinical Nutrition and conducted by scientists from Texas A&M University, analyzed over 11,000 people across 174 studies.
The investigation revealed that both excess and restriction of carbohydrates can harm cardiovascular health, while moderate consumption is associated with significant benefits.
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Right from the start, the results showed that moderate carbohydrate diets help reduce blood pressure and triglyceride levels.
These factors are essential for maintaining heart health, which places the nutrient in a strategic position within the diet.
Carbohydrates are allies of health when consumed correctly
Although often associated with restrictive diets, carbohydrates play essential roles in the body.
They are the body’s main source of energy and are fundamental for the functioning of the nervous system. The absence of this nutrient can cause symptoms such as fatigue, headaches, and mood changes.
“It is essential for the functioning of the central nervous system,” emphasizes nutritionist Evelin de Carvalho dos Santos.
Additionally, adequate intake contributes to the preservation of muscle mass and metabolic balance.
Research indicates risks in excess refined carbohydrates
Despite the benefits, excessive consumption of carbohydrates, especially refined ones, can harm health. Foods like white bread, cakes, and cookies are quickly absorbed by the body.
This process causes a rapid spike in blood glucose, followed by an increase in insulin. Over time, this can lead to insulin resistance, fat accumulation, and changes in cholesterol.
“The carbohydrate itself is not the problem, but its excess,” states nutritionist Milena Gomes Vancini.
If on one hand excess is harmful, restriction also raises concerns. Research has identified that low-carbohydrate diets can elevate LDL cholesterol levels.
This type of cholesterol is associated with the formation of plaques in the arteries, a condition known as atherosclerosis. As a consequence, there is an increased risk of cardiovascular diseases.
Therefore, completely eliminating carbohydrates is not a recommended strategy for health.
Ideal amount of carbohydrates depends on each person
According to the study, moderate carbohydrate consumption should range between 26% and 45% of daily calories. This corresponds to about 130 to 230 grams per day.
However, this recommendation is not universal. Each individual has specific needs that vary according to factors such as age, level of physical activity, and health conditions.
“Who is the recommendation for: a high-performance athlete, a growing teenager, a woman in menopause, a patient being discharged from the hospital after a prolonged stay, a young person seeking weight loss?” questions the specialist.
In addition to quantity, the choice of foods is crucial. Whole carbohydrates, such as oats, brown rice, and whole grain breads, are more recommended.
Legumes like beans, lentils, and chickpeas also stand out for combining carbohydrates with plant proteins. This promotes slower and more balanced absorption.
Fruits, tubers, and seeds complete the group of healthy options, offering fibers, vitamins, and minerals important for the body.
Food combination improves effects of carbohydrates on health
Another relevant factor is how foods are combined in meals. Consuming carbohydrates along with proteins and healthy fats helps control glucose absorption.
This contributes to maintaining stable blood sugar levels and improves nutrient utilization. As a result, there is less negative impact on health.
“It is important to highlight the significance of individualized nutritional guidance that considers and respects personal context, cultural aspects, and the clinical state of each individual,” states Bruna Gamboa da Costa.
The main conclusion of the research is that balance should be the guide for eating. Neither excessive consumption nor total exclusion of carbohydrates is recommended.
Thus, maintaining a varied diet rich in natural foods is the best strategy to protect cardiovascular health. Professional guidance is also essential to adjust the diet to individual needs.
In this way, the relationship between research, carbohydrates, and health reinforces a clear message: balanced choices make all the difference for long-term well-being.
With information from Revista Galileu
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