Author: Dra. Mariangeles Gomez

Medical Nutritionist


In the world of nutrition, there is a lot of confusion about what is healthy and what is not. Many people have been mistakenly led to believe that carbohydrates make you gain weight and therefore avoid eating them altogether. However, carbohydrates are a food group that is essential to our diet.

Carbohydrates are the most important source of energy for the body, are part of the three basic macronutrients and are indispensable for a healthy and balanced diet. They can be found in a variety of foods, both healthy and unhealthy, such as breads, legumes, milk, potatoes, cookies, beverages, cakes, etc.

There are many types, although the three main ones are sugar, starch and fiber. According to Mayo Clinic specialists, the body transforms sugars and starches into glucose for use as energy for cells, organs and tissues. Fiber is another type of carbohydrate, but it cannot be broken down because we lack the necessary e to do so. However, it is essential for the maintenance of intestinal flora, combating constipation and for the control of glucose and cholesterol.

According to Harvard School of Public Health the most important thing is the type of carbohydrate you choose and not so much the amount you consume. For example: it is much better to eat a plate of garba with brown rice than a white bread sandwich or french fries.

The healthiest carbohydrates to include in a balanced diet would be the least processed ones, such as whole grains: brown rice, oatmeal, whole wheat bread, quinoa.

Vegetables: zucchini, chard, lettuce, tomato, etc.

Fruits: blueberries, oranges, raspberries, bananas, avocados, etc.

Tubers: cassava or tapioca, potato, sweet potato.

Legumes: chickpeas, beans, lentils, soybeans, etc.

These foods provide not only energy but also vitamins, minerals and fiber.

Casana brings you a healthy way to consume complex carbohydrates (less processed) where the main ingredient is cassava or tapioca. A low fat food, rich in vitamin C, vitamin B6, and fiber. Casana is very versatile and can be used as an accompaniment to almost all your preparations, making your meals more balanced and nutritious.

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