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In the world of food, myths abound and -also- the reasons (which Sabina would say) to banish once and for all. To think that to mix protein with carbohydrates we are going to get fat it is, without a doubt, one of the most widespread. And that there is more and more knowledge in Spain about nutrition, or at least a greater concern for what we eat.
As I showed a few months ago, recently begun the escalation, a survey published by the OCU, “Consumers are increasingly concerned about bringing healthy eating, knowing the origin of food and seeking respect for the environment.” But Why are certain food myths or fallacies still circulating? In this case, not only is mixing protein with carbohydrates not fattening but also, it is necessary and advisable to mix them.
“Mixing these food groups is not bad but it is appropriate to do so”, dietitian-nutritionist Natalia Moragues (@moraguesnatalia), CEO of the Center for Medicine and Nutrition, tells EL ESPAÑOLn Alvida of Seville. The only thing we need to keep in mind are two things: the quality of these food groups and the proportions of the dishes, adds this professional.
Quality nutrients
The truth is that, as the Healthy Eating Foundation states on its official website, “there is no evidence to separate nutrients or avoid specific food combinations.and stay “. What really matters is “the overall diet and choose quality foods that contain the different nutrients: proteins, quality fats and carbohydrates from good sources (legumes, whole grains, fruits …) “, adds the entity.
And in the same way, in case we want to lose weight. As the foundation writes, “if we seek to lose body fat it will be that simple how to adapt diet and exercise to make it low in calories and we can decrease our fat percentage in a healthy way. Not by restricting foods or combinations thereof, but by reducing rations or adapting the diet to our needs at the moment. ”
As well as commenting as well Moragues, first it is important to choose food groups that are of quality. In the case of proteins, the most recommended, following a healthy diet pattern such as the pattern of the Mediterranean diet, is to choose proteins of animal origin such as fish, both white and blue, lean meats instead of red and processed meats (the latter should be of more moderate consumption) and eggs; and plant-derived proteins how legumes, nuts or seeds.
In the case of carbohydrates, it would be best to choose as we explained in this article in EL ESPANYOL those slow – absorbing carbohydrates that are those that contain fiber (instead of carbohydrates from absorptionfrom the saidtomorrow, Which would be cereals refined). It is better, therefore, to choose whole grains because they are the ones that contain the most fiber, vitamins and minerals, as well as very little fat.
In fact, and according to a report of the Biom Research CenterIs it like thatdica in Network of the Pathophysiology of Obesity and Nutritionn (CIBEROBN), “consume two daily servings of whole grains, About 16 grams of dry weight per serving, is associated with lower mortality. ”
Another of the carbohydrates that would be highly recommended would be “tubers like potato or sweet potato,” Moragues adds. In fact, the potato it is one of the most satisfying foods in existenceBut it is important to cook it with simple methods such as cooking, baking or steaming.
Eye with proportions
And second, we focus on quantities. The proportions of the dishes is a key factor, i.e. the amount does matter. “It’s not the same to inflate carbs to take in the right proportion”, Says Moragues. Hence, a good recommendation to know what proportions we should take from each food at each meal is to follow the directions of the healthy dish or the so-called Harvard Dish.
According to these indications, half of the dish would correspond to the vegetables; 25% to proteins and the other 25% to carbohydrates. Therefore, this famous Harvard Dish, which is mIs it like thatall or as its creators of the School of Health Pú explainpublic at Harvard, a guía to create healthy and balanced meals, it is recommended to mix these three food groups, but in the right proportions or amounts. It is important to know the size of the portions and how much we should eat of each thing.
“It’s important to note that this will only be a general recommendation, as for example, athletes need to take sometimes mores proteínas omtos hydrates. Howand, the quantities or proportions will always depend on the requirements and needs of each person “, clarifies Moragues. It is important to take into account and remember that a food alone does not fatten, neither does the mixture of them, nor what you make a specific day. “The overall set of the diet must be taken into account,” he concludes.