Carbohydrates

Carbohydrates provide energy to our body to carry out all daily activities and support biological functions.

They are divided into simple and complex,based on their chemical structure.

 

Where to find carbohydrates?.

They are most commonly found in bread, pasta, vegetables, fruits, beans.

The carbs you need to train Fighting Tips - Street Fight Mentality & Fight Sport

Essentially there are two types of carbohydrates:

  • Simple carbohydrates (“sugars”) include monosaccharides, such as glucose, fructose (“fruit sugar”) and galactose (constituent of lactose in milk and milk derivatives), and disaccharides, such as sucrose “table sugar” (glucose + fructose), maltose (glucose + glucose) and lactose (galactose + glucose).

Simple sugars are naturally present in foods, but we can also find them in refined form, used as such (sucrose) or incorporated into foods and drinks (sucrose, glucose syrup with variable fructose content), to increase their pleasantness.

These sugars are absorbed quickly by the body: they do not require metabolic activities, as they do not need to be degraded; In other words, they provide “ready energy”.

  • Complex carbohydrates are formed by multiple units of monosaccharides and require more demanding digestive work to be transformed into glucose; Because of this, they are absorbed more slowly.

They are essentially represented by starch, present above all in cereals, dried legumes and potatoes, and dietary fiber, which we find in vegetables, fruit and fresh legumes, with the function of facilitating intestinal transit and achieving a sense of satiety.

In addition, starch regulates the absorption of certain nutrients, contributing to the control of blood sugar and cholesterolemia.

 

Why do YOU have to choose complex carbohydrates?.

Because they help control glucose, cholesterol and triglycerides levels in the blood. In addition, they are useful for losing weight,because complex carbohydrates have the property of increasing the sense of satiety.

Carbohydrates must be present in our daily diet. The FAO (Food and Agriculture Organization) and the WHO (World Health Organization) recommend ingesting 50-60% of total energy from carbohydrates, but only 10% from simple sugars, aligning perfectly with the scheme of the “new food pyramid“.

Complex carbohydrates: whole grains vs refined grains

Why choose whole foods?

Complex carbohydrates are divided into:

  • whole grains (whole wheat, rye, barley, spelt, kamut, oats, brown rice, wild, corn)
  • (most cookies, cakes, flour 00, semoly pasta, bread, white rice).

Carbohydrates

Refining is a food transformation process (desired by industrial logic, as products based on 00 flour are preserved much longer), capable of eliminating substances or parts of food.

For example, flour eliminates the germ and the outer part of the grain.

At the same time, however, some important nutrients are being used, first of all, the dietary fiber, which is used to control the “peaks” of glycemics, responsible for “reactive hypoglycemia”: this typically occurs after meals, often two or three hours after their end, thus raising even more blood sugar and exceeding the daily sugar requirement.

That’s why whole foodsare to be preferred.

Carbohydrates make you fat: a prejudice to be eliminated

I know you’re a fighter you’re always on a diet, but can I really eat pasta?

Absolutely yes: the important thing is that the amount of pasta does not exceed the daily caloric needs and that fatty condiments are not abused.

But no toppings!!

Our Mediterranean diet better than others allows you to control body weight and preserve health, and provides a share of carbohydrates (simple and complex) equal to 50-55% of the daily requirement, but I recommend 40%.

Of this, more than 80% must be represented by complex carbohydrates but since you are a fighter as I told you you have to adjust complex carbohydrates according to the training you do and you have to exclude simple carbohydrates.

It means that of the 40% daily carbohydrates must be 100% complex, translated –> NO SUGAR.

example:

Carbohydrates