{"id":38008,"date":"2026-04-16T18:00:00","date_gmt":"2026-04-16T16:00:00","guid":{"rendered":"https:\/\/www.mgc.es\/?p=38008"},"modified":"2026-02-17T13:33:29","modified_gmt":"2026-02-17T12:33:29","slug":"engreixen-els-carbohidrats-veritats-i-mentides-sobre-aquest-macronutrient","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/engreixen-els-carbohidrats-veritats-i-mentides-sobre-aquest-macronutrient\/","title":{"rendered":"Engreixen els carbohidrats? Veritats i mentides sobre aquest macronutrient"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mgc.es\/ca\/blog\/engreixen-els-carbohidrats-veritats-i-mentides-sobre-aquest-macronutrient\/#Els_nutrients_basics\" >Els nutrients b\u00e0sics<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/engreixen-els-carbohidrats-veritats-i-mentides-sobre-aquest-macronutrient\/#Les_proteines\" >Les prote\u00efnes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/engreixen-els-carbohidrats-veritats-i-mentides-sobre-aquest-macronutrient\/#Els_hidrats_de_carboni\" >Els hidrats de carboni<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mgc.es\/ca\/blog\/engreixen-els-carbohidrats-veritats-i-mentides-sobre-aquest-macronutrient\/#Els_greixos\" >Els greixos<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.mgc.es\/ca\/blog\/engreixen-els-carbohidrats-veritats-i-mentides-sobre-aquest-macronutrient\/#Engreixen_els_carbohidrats\" >Engreixen els carbohidrats?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mgc.es\/ca\/blog\/engreixen-els-carbohidrats-veritats-i-mentides-sobre-aquest-macronutrient\/#Bibliografia\" >Bibliografia:<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"515\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/02\/variedad_carbohidratos-880x515.jpg\" alt=\"\" class=\"wp-image-38006\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/02\/variedad_carbohidratos-880x515.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/02\/variedad_carbohidratos-440x257.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/02\/variedad_carbohidratos-768x449.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/02\/variedad_carbohidratos.jpg 1000w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>Abans d&#8217;entrar en mat\u00e8ria, cal tenir present qu\u00e8 s\u00f3n els nutrients b\u00e0sics.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Els_nutrients_basics\"><\/span>Els nutrients b\u00e0sics<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Els aliments contenen centenars de subst\u00e0ncies diferents, algunes de les quals tenen papers clau en la nutrici\u00f3, ja que s&#8217;utilitzen en funcions com:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Produir l&#8217;energia necess\u00e0ria per a l&#8217;activitat muscular i les reaccions qu\u00edmiques que mantenen la vida<\/li>\n\n\n\n<li>Construir l&#8217;organisme, entrant a formar part de la seva estructura<\/li>\n\n\n\n<li>Contribuir a regular les funcions metab\u00f2liques<\/li>\n<\/ul>\n\n\n\n<p>Aquests elements o subst\u00e0ncies es coneixen amb el nom de <a href=\"https:\/\/www.mayoclinic.org\/es\/healthy-lifestyle\/weight-loss\/in-depth\/atkins-diet\/art-20048485\">nutrients<\/a> i, segons les necessitats di\u00e0ries de cadascun d&#8217;ells, es distingeixen en:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Macronutrients, dels quals cal consumir en quantitats variables, generalment superiors als cent grams diaris<\/li>\n\n\n\n<li>Micronutrients, dels quals necessitem quantitats m\u00e9s petites. S\u00f3n els minerals, les vitamines. Els oligoelements, que fins i tot en quantitats \u00ednfimes, tenen papers important\u00edssims en el metabolisme.<\/li>\n<\/ul>\n\n\n\n<p>A continuaci\u00f3, donem un cop d&#8217;ull als macronutrients<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Les_proteines\"><\/span>Les prote\u00efnes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Des d&#8217;un punt de vista qu\u00edmic, les prote\u00efnes estan formades per la uni\u00f3 de diverses mol\u00e8cules de vint amino\u00e0cids diferents. Nou d&#8217;ells no es poden formar a l&#8217;organisme i cal ingerir-los amb els aliments: s\u00f3n els amino\u00e0cids essencials i resulten imprescindibles en la dieta.<\/p>\n\n\n\n<p>Els amino\u00e0cids de les prote\u00efnes s\u00f3n necessaris per a la formaci\u00f3 de tots els \u00f2rgans del cos. Cada prote\u00efna t\u00e9 una funci\u00f3 important i la seva manca produeix alguna alteraci\u00f3 o trastorn. Sense <a href=\"https:\/\/www.mgc.es\/ca\/blog\/els-10-aliments-mes-rics-en-proteines\/\" type=\"post\" id=\"21464\">prote\u00efnes en la dieta<\/a>, no podria donar-se el desenvolupament d&#8217;animals en creixement i, si se suprimissin completament, s&#8217;arribaria a la mort en pocs mesos.<\/p>\n\n\n\n<p>Les necessitats de prote\u00efnes varien al llarg de la vida:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u00e0ximes durant la lact\u00e0ncia: 2,3 grams per quilo de pes el primer mes de vida<\/li>\n\n\n\n<li>Menors en l&#8217;edat adulta: 0,75 grams per quilo de pes<\/li>\n\n\n\n<li>Tot i que no augmenten en la tercera edat, es recomana augmentar lleugerament la ingesta. Les dones embarassades i lactants tenen necessitats m\u00e9s grans de prote\u00efnes.<\/li>\n<\/ul>\n\n\n\n<p><strong>Es recomana que les prote\u00efnes aportin el 15% de les calories.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Els_hidrats_de_carboni\"><\/span>Els hidrats de carboni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Els carbohidrats, hidrats de carboni o hidrats simplement, s\u00f3n aliments formats per:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Els sucres simples, o monosac\u00e0rids: glucosa, fructosa i galactosa<\/li>\n\n\n\n<li>Els sucres units de dos en dos, \u00e9s a dir els disac\u00e0rids, que poden ser glucosa i fructosa, que conformen el sucre de taula, o lactosa, formada per la uni\u00f3 de glucosa i galactosa.<\/li>\n<\/ul>\n\n\n\n<p>Es troben en els aliments vegetals, i tenen la funci\u00f3 principal de subministrar energia (4 quilocalories per gram). Aquesta energia s&#8217;aprofita fonamentalment al cervell i al m\u00fascul, i \u00e9s el combustible m\u00e9s f\u00e0cilment assimilable per l&#8217;organisme.<\/p>\n\n\n\n<p>Els <a href=\"https:\/\/medlineplus.gov\/spanish\/carbohydrates.html\">carbohidrats<\/a> no s\u00f3n imprescindibles en l&#8217;alimentaci\u00f3, per\u00f2 milloren l&#8217;assimilaci\u00f3 de les prote\u00efnes. Els prenem en les fruites, els cereals, els tubercles o les llegums, que aporten altres micronutrients com vitamines, minerals i fibra, conformant una dieta m\u00e9s saludable que la basada en aliments animals.<\/p>\n\n\n\n<p><strong>Es recomana que els hidrats aportin entre el 40 i el 60% de les calories de la dieta.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Els_greixos\"><\/span>Els greixos<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N&#8217;hi ha de dos tipus fonamentals: els que s\u00f3n s\u00f2lids a temperatura ambient, com la mantega i el sa\u00efm, i els que s\u00f3n l\u00edquids, com els olis (d&#8217;oliva, de gira-sol, de coco). Tots estan formats per la uni\u00f3 de glicerina amb tres mol\u00e8cules d&#8217;\u00e0cids grassos, que poden ser saturats, monoinsaturats o poliinsaturats. Els greixos aporten 9 quilocalories per gram.<\/p>\n\n\n\n<p>Els greixos d&#8217;origen animal tenen una proporci\u00f3 elevada d&#8217;\u00e0cids grassos saturats. Aquests greixos eleven el nivell de colesterol LDL, o colesterol &#8220;dolent&#8221; en sang.<\/p>\n\n\n\n<p>Els d&#8217;origen vegetal contenen \u00e0cids grassos poliinsaturats (gira-sol, soja) o monoinsaturats (oli d&#8217;oliva), augmenten el nivell de <a href=\"https:\/\/www.mgc.es\/ca\/blog\/descobreix-ho-tot-sobre-el-colesterol-dhdl\/\" type=\"post\" id=\"29479\">colesterol &#8220;bo&#8221;, o HDL<\/a>, alhora que provoquen la disminuci\u00f3 del nivell del colesterol LDL.<\/p>\n\n\n\n<p>Resumint, segons els efectes sobre la salut, es poden classificar en:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Saludables, monoinsaturats o poliinsaturats com l&#8217;oli d&#8217;oliva o el greix del peix<\/li>\n\n\n\n<li>No saludables, com els d&#8217;origen animal, com la mantega.<\/li>\n<\/ul>\n\n\n\n<p><strong>Es recomana que els greixos aportin al voltant del 30% de les calories de la dieta.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Engreixen_els_carbohidrats\"><\/span>Engreixen els carbohidrats?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ja hem vist que cada macronutrient (prote\u00efnes, hidrats i greixos) aporta calories a l&#8217;organisme, encara que en diferents quantitats. Els que m\u00e9s n&#8217;aporten s\u00f3n els greixos, amb 9 quilocalories per gram ingerit, mentre que els hidrats i les prote\u00efnes n&#8217;aporten 4 per gram.<\/p>\n\n\n\n<p>Sense cap altra consideraci\u00f3, el que m\u00e9s engreixa s\u00f3n els greixos. Per\u00f2 s\u00ed, els hidrats de carboni tamb\u00e9 engreixen. Si tenim en compte que l&#8217;habitual en una dieta equilibrada \u00e9s que els greixos no aportin m\u00e9s del 30%, mentre que els hidrats poden arribar al 60%, resulta que el que m\u00e9s engreixa s\u00f3n els hidrats.<\/p>\n\n\n\n<p>Fa uns anys es van posar de moda les dietes carencials, que s\u00f3n les que suprimeixen un o altre macronutrient. La primera i m\u00e9s coneguda va ser la dieta de Scardale o del <a href=\"https:\/\/www.mayoclinic.org\/es\/healthy-lifestyle\/weight-loss\/in-depth\/atkins-diet\/art-20048485\">Dr. Atkins<\/a>, que va sorgir el 1973 i que es va donar a con\u00e8ixer en un llibre, <em>The Diet Revolution<\/em>. Consistia a eliminar els aliments amb hidrats, \u00e9s a dir els sucres, els cereals o les llegums, per\u00f2 permetia prendre sense restricci\u00f3 carns, peixos, embotits i algunes verdures o hortalisses.<\/p>\n\n\n\n<p>Amb aquesta dieta s&#8217;arribava a perdre fins a 2 kg en dos dies. Les dietes carencials dr\u00e0stiques mai no s&#8217;han recomanat des del punt de vista m\u00e8dic. La p\u00e8rdua de pes ha de basar-se a disminuir globalment l&#8217;aportaci\u00f3 de calories de la dieta, sense suprimir per aix\u00f2 cap dels tres nutrients, i augmentar el nivell d&#8217;exercici. El que els nutricionistes i metges anomenen seguir una <a href=\"https:\/\/www.mgc.es\/ca\/blog\/la-importancia-de-menjar-be\/\" type=\"post\" id=\"11598\">alimentaci\u00f3 sana<\/a>, una dieta equilibrada.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bibliografia\"><\/span>Bibliografia:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/fundaciondelcorazon.com\/nutricion\/nutrientes\/806-hidratos-de-carbono.html\">Fundaci\u00f3n Espa\u00f1ola del Coraz\u00f3n: Els hidrats<\/a><br><a href=\"https:\/\/estilosdevidasaludable.sanidad.gob.es\/alimentacionSaludable\/queSabemos\/informacionAlimentos\/macronutrientes\/hidratos\/home.htm\">Ministeri de Sanitat: Vida Saludable<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Abans d&#8217;entrar en mat\u00e8ria, cal tenir present qu\u00e8 s\u00f3n els nutrients b\u00e0sics. Els nutrients b\u00e0sics Els aliments contenen centenars de subst\u00e0ncies diferents, algunes de les quals tenen papers clau en la nutrici\u00f3, ja que s&#8217;utilitzen en funcions com: Aquests elements o subst\u00e0ncies es coneixen amb el nom de nutrients i, segons les necessitats di\u00e0ries de [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":38006,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[658,15,645],"tags":[],"class_list":["post-38008","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-nutricio","category-salut","category-vida-sana"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/02\/variedad_carbohidratos.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Engreixen els carbohidrats? 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