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 essential for a healthy and balanced diet. We can find them in a variety of foods both healthy and not; as in breads, legumes, milk, potatoes, cookies, drinks, 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 to use them as energy for cells, organs and tissues. Fiber is another type of carbohydrate, but it cannot be broken down since we lack the enzymes necessary for it. However, it is essential for the maintenance of intestinal flora, combat 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 consume a plate of chickpeas with brown rice than a sandwich of white bread or chips.

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

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

Fruits: blueberries, orange, raspberries, banana, avocado, etc.

Tubers: cassava or tapioca, potato, sweet potato.

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

These foods provide not only energy but 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 you can use it as a companion in almost all your preparations, making your meals more balanced and nutritious.

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