Essays ... Ensayos
Nutritional Bites ... Bocados Nutritivos
Carbohydrates are our fuel. Only plants make carbohydrates where they are in the company of vitamins, antioxidants, phytochemicals, fiber, and water, along with the necessary protein and fat. Fruits, grains, legumes, and vegetables provide us a variety of carbohydrates in healthy proportions. The carbohydrates in juices, sodas, and sweetened drinks, are sugars with no other nutritional value. The carbohydrates in baked goods are flour and sugar with none of the nutrients of whole plants.
PROTEIN: The public's confusion around protein comes from ignorant misinformation. For example: some websites erroneously use grams per pound when they should be using kilograms; resulting in recommendations of more than twice the amount of protein. Some people have remained in the nineteenth century and still believe that only meat has protein and that dietary protein builds muscle. Still others repeat without question what they hear from self appointed gurus.
Evidence-based science behind the amount of protein one needs in a day.
*Since we recycle the amino acids in circulation, our needs are based on protein lost—mainly saliva, pancreatic enzymes, and cells from the intestinal lining that end up in stools, shed skin, nails, and hair. Normal kidneys should not let any protein in the urine.
*Unless a person has been in a terrible muscle crushing accident or is breaking down incredible amounts of protein on a very arduous exercise regimen (this is NOT the average person) the protein needs are very modest.
Daily protein needs can be calculated:
1. based on 0.66 grams of protein per kilogram of body weight. For 60 kg this amounts to 40 grams.
2. based on 10% of our total daily calories. For 1500 calories this means 150 calories which divided by 4 amounts to 35 grams.
As you see, recommending 40 grams for women and 50 for men turns out to be a useful simplification with some leeway.
CARBOHIDRATOS: Solo las plantas hacen carbohidratos. Usamos los carbohidratos para energía. Los carbohidratos que se encuentran en las gaseosas y otros refrescos, son pura azúcar sin ningún otro valor alimenticio. Dale preferencia a los carbohidratos de las frutas, los granos, y las legumbres que se encuentran en proporción saludable, y están acompañados de fibra, vitaminas, antioxidantes, y otros fitoquímicos protectores de la salud.