FRONT PAGE RECIPES PRODUCTS WELFARE Allergens and hypersensitivity Articles Lactose and dairy products Varied milk Abdominal balance INFORMATION ABOUT US FOODSERVICE ORGANIC CONTACT INFORMATION Search More search options Welfare / Articles / Good and bad carbohydrates ARTICLES Good and bad carbohydrates For the best of the bones Many minerals in milk Milk and weight management Dairy products as a source of calcium How is your vitamin D intake? How would I feel about butter? Nordic nutrition recommendations Stomach peace Essential proteins GOOD AND BAD CARBOHYDRATES Globally, carbohydrates (sugar, starch and dietary fiber) are the most important source of energy for mankind. Many people’s diets are based on carbohydrate foods such as rice, pasta, potatoes or bread. Author: THM Taina Luova, a nutrition therapist known as a milk expert Can carbohydrates be divided into good and bad? Not really possible. Read why! Carbohydrate foods can be classified, but carbohydrates cannot. A person eats food or meals. They consist of more than just carbohydrates. If you want to classify foods as good and bad according to how they affect your blood sugar after a meal, that is not simple either. For example, the effect of wheat bread on blood sugar levels varies from individual to individual and from person to person on different days. The meal enjoyed in the evening is reflected in the results of the morning and so on. Fiber-rich foods can be said to be good, and they are encouraged to favor choices. Berries, fruits, vegetables, whole grain cereals, brown rice and pasta dark vegetables contain fiber and structure of the grain bark of substances that are good for intestinal function and metabolism. Naturally high-fiber foods are also healthy because they are rich in nutrients. The intention is to limit the intake of sugar. However, if a food contains sugar, it should not be said to be bad. One should also evaluate what else the food contains and what is its contribution to the diet. Joistakin hiilihydraateista voi saada vatsavaivoja. Ne ovat herkkävatsaisille - jos ei huonoja - niin ainakin haastavia. Ne kulkeutuvat paksusuoleen ja voivat aiheuttaa ilmavaivoja, vatsan kurinaa, turvotusta, kipua tai ripulia. Oireita voi tulla muun muassa ksylitolista, sienistä, tuoreesta ruisleivästä, ei täysin kypsäksi keitetystä pastasta ja banaanista. Toisaalta, samat imeytymättömät hiilihydraatit ruokkivat suoliston hyviä bakteereita, joten niistä on myös hyötyä. Onko hiilihydraattien saannin vähentäminen (karppaus) turvallista? Sokeria tai valkoisia vehnäjauhoja sisältävien elintarvikkeiden käytön vähentämisestä ei ole haittaa. Sen sijaan täysjyväviljaa, kasviksia ja maitovalmisteita ei ole hyvä jättää pois ruokavaliosta. Hiilihydraattipitoisten elintarvikkeiden välttäminen on osoittautunut tehokkaaksi tavaksi laihtua. Sen avulla laihtuminen lähtee hyvin käyntiin, mutta puolen vuoden jälkeen tuloksen ratkaisee se, jaksaako ihminen noudattaa valitsemaansa ruokavaliota vai ei. Karppauksen turvallisuus riippuu siitä, kuinka paljon hiilihydraattia sisältäviä elintarvikkeita ruokavaliosta jää pois. Nykytiedon valossa tiukkaa rajoitusta ei ole turvallista jatkaa kahta vuotta pidempään. Jos hiilihydraattien saantia vähentää, tilalle tulee usein jotain muuta. Jos se on kovaa rasvaa ja eläinproteiinia, muutos ei ole terveydelle hyväksi. Grammamääräisesti hiilihydraattien minimitarve on noin 100 g päivässä. Se tarvitaan aivojen ravinnoksi. Veren sokeri eli glukoosi on aivojen ensisijainen energian lähde. Maidon hiilihydraatti on laktoosi Äidinmaidossa on laktoosia enemmän kuin lehmän maidossa. Siitä pienokainen saa energiaa, ja se toimii myös kuituna. Laktoosista on suolistossa muunlaistakin hyötyä. Se edistää kivennäisaineiden imeytymistä ja hyödyllisten maitohappobakteerien elinolosuhteita suolistossa. If unabsorbed lactose causes symptoms due to lactose intolerance, you should look for suitable low-lactose (eg INTO®) and lactose-free dairy products and learn how much lactose to tolerate at one time. In addition to lactose, dairy products contain protein and a good selection of minerals and vitamins that are needed every day. Even if a dairy product contains added sugar, it is a good choice for a snack or dessert. Few sweet snacks have as much protein and other nutrients as yogurt, berry curd, berry file, milkshake or pudding. AUTHOR OF THE ARTICLE Nutrition therapist THM Taina Luova DID YOU KNOW THIS ABOUT THE DIET OF FINNS? Men eat 220-250 g and women 175-195 g of carbohydrates a day About 50% of the energy comes from carbohydrates, which is the goal In adults, sugar intake is in line with recommendations, but children as young as 2 years old eat too many sugary foods. Otherwise, the intake of carbons is fine even for children. The main sources of carbohydrates are: cereals, sugars, potatoes and vegetables, milk and milk products, and fruits and berries. Cereals and sugar account for 60% of carbohydrates. Source: Finravinto 2007, Child's pre-school diet KTL publications B32 / 2008 and Nutrition balance 2010, advance FOLLOW US Log in Newsroom Consumer service Image bank Dairy farmers Other sites FRONT PAGE RECIPES Carpenter's recipes Gluten-free recipes Salty pies Menu of the week PRODUCTS AND PRODUCT INFORMATION Lactose-free products Non - homogenised products Organic products All product categories WELFARE AND HEALTH Nutrients in milk Abdominal balance Lactose intolerance Good and bad carbohydrates INFORMATION ABOUT US Our milk producer Come to work for us Our history Closer to Nature FOODSERVICE Foodservice recipes Sales service Arla, Kotkatie 34, 01151 Sipoo, tel. 09-272001 Cookies