Carbohydrates are certainly the macronutrient with the worst reputation. However, this is wrong and we will show you why. They are essential for the body and your health. The problem, as you might suspect, is the excessive quantity and poor quality chosen by many.

A study published in Lancet Public Health in 2018 showed that eating too many carbohydrates is just as bad as eating too few carbohydrates. In fact, replacing carbohydrates with protein and fats is associated with early death.

Those who deprive themselves of carbohydrates may also feel unwell. Headaches, insomnia, mood swings and fainting, as well as loss of skeletal muscle mass are consequences of a lack of carbohydrates.

What is the function of carbohydrate?

Carbohydrates are the body's main source of energy. Without this nutrient, it is difficult to breathe, maintain good circulation and move. The body can still produce energy from other sources, but the brain only functions if it obtains glycogen, which is extracted from carbohydrates.

In other words, it is fundamental to life.

But carbohydrates make you fat, don't they?

If you consume it in large quantities, yes. Another factor that contributes to weight gain is the type of carbohydrate, as we will discuss in more detail later. Remember that phrase your mother always told you: nothing in excess is good.

Compared to other nutrients, it is more caloric. One gram is equivalent to 4 calories. However, there are other important factors for weight gain.

Daily amount of carbohydrates

50 to 60% of all calories should come from carbohydrates. That's right, half or even more should be carbohydrates. So, it should be present at breakfast, lunch and dinner. We can tell you that almost every food has it, even if in small quantities. But don't fall into the trap of thinking that there is a substitute for carbohydrates.

It is a macronutrient, which are groups of nutrients that we should consume daily in greater quantities. Protein, fat and fiber complete the group of macronutrients.

Simple carbohydrates

Some people classify carbohydrates as good or bad. But this term places foods as either good or bad. And, as you know, this is not the way to a healthy life. The most important thing is to consume nutrients in a balanced way. Therefore, we prefer the term simple carbohydrate.

They are absorbed and release glucose into the bloodstream more quickly, which helps release energy almost instantly. This means that the person does not feel full for long and looks for carbohydrates again.

Don't think that only foods considered unhealthy contain simple carbohydrates. A good example is the banana, which is part of this group. That doesn't mean you're going to stop eating it, right?

The list of foods with simple carbohydrates includes:

• Honey, sugar and corn syrup.
• White rice and refined pasta.
• Watermelon, pineapple and banana.
• Some types of vegetables: pumpkin, potato, beetroot and others.
• Common sugar.
• Demerara sugar.
• Chocolate.
• Popcorn.
• Refrigerator.
• Ice cream.
• Orange juice.
• Cake, pie, candy and sweets in general.
• Breads: cheese bread, French bread, cornbread, brioches and others.
• Pasta: macaroni, gnocchi, pizza, lasagna, etc.

Complex carbohydrates

As you might imagine, complex carbohydrates are the opposite of simple carbohydrates. The release of glucose into the bloodstream after consuming them is slower. Therefore, the feeling of fullness provided by this food is greater. Therefore, the tendency is not to seek out more food quickly.

These are foods that tend to be richer in minerals, fiber and other nutrients as well.

The list of complex carbohydrates includes:

• Plum, papaya, pear, strawberries, kiwi, tangerine, lemon, pitaya, banana and peach;
• Brown rice;
• Rice with grains;
• Wholemeal pasta;
• Whole grain or seed breads;
• Vegetables such as cabbage, broccoli, cauliflower;
• Bean;
• Lentil;
• Chickpea;
• Peas;
• Quinoa;
• Green banana flour;
• Natural cereals such as oats;
• Tubers such as unpeeled sweet potatoes, cassava and yams.

Do protein bars have carbohydrates?

Yes. One of the functions of a protein bar is to provide energy to those who consume it. Therefore, it is important that carbohydrates are part of the snack. What cannot happen is that carbohydrates are the highlight of the bar. However, it is extremely important that the macronutrients – protein, fiber and fats – are in balance.

The presence of carbohydrates in the bar also helps you reach the minimum amounts of daily nutrient consumption, in addition to giving you that boost you need to continue your activities.

Bold bars bring this macronutrient in balance, with emphasis on protein, 20 grams, and other important substances for the body.

Did you like this healthy way to consume carbohydrates? You can order your favorite Bold flavor on our website and even prepare incredible healthy recipes with it. We guarantee that you will nourish your body and please your taste buds because we believe that you don't have to give up anything to be healthy.

Enjoy and see you next tip!