Does Carbohydrates in Real Make Us Fat?
It is a quite common misconception that carbohydrates will make us fat. However, this is not entirely true. The main reason why we are getting fat is because of energy imbalance. That is, we eat more calories than we spend. It would be wrong to stop consuming carbohydrates because they are important for all body functions and give the body nutritions that fat and protein cannot. They also replenish glycogen stores which are the preferred energy source for our body and muscles.
The easiest thing to say is that we should eat less to stop gaining weight and then some more to lose weight. Although this is true, it is hard to sustain that for long periods of time. Shortly after our low food intake diet, we would start to eat normally again and return all fat that we have lost.
The reason why we overeat could be in the fact that we eat the wrong types of carbohydrates in combination with the wrong ratio of carbohydrates to fats. Foods that are reach in fat are high in calories also, but because the fat is low in food volume, we eat more carbohydrates to satisfy our stomachs. An average American's fat consumption is between 32 and 42 percent of total caloric intake. One gram of carbohydrates yields four calories where in turn one gram of fat yields even nine calories. Because of the lack of food volume in a diet high in fat, we tend to overeat ourselves. The ideal range of fats in our diet should be between 10 and 30 percent of total caloric value, according to our physical activity, satiety and palatability. Additionally, eating wrong types of fats (saturated fats) raises the bad cholesterol level (LDL) and increases the risk of heart diseases.
We have also mentioned eating the wrong types of carbohydrates. Carbohydrates can be labeled as "good carbs" and "bad carbs". Bad carbs are simple carbohydrates that consist of simple sugars, are very easily digested and have no nutritional value. These types of sugars are the main causes of blood sugar spikes, which are related to some diseases such as type II diabetes. Because simple sugars are very easily converted to energy, they are also very quickly stored as fat if our body has no immediate need for it. Very soon we will get hungry again because our blood sugar has fallen down and we need to eat again which will cause the energy imbalance and make us gain weight. Good carbs, on the other hand, are complex carbohydrates that consist of starches. Good carbs are rich in nutritions and are slower to digest. When eating good carbs we feel satiety for a longer period because sugar is released to the blood in a timely manner. Good carbs are also rich in fibers, which are associated with the lower incidence of heart diseases and certain types of cancer. They also have their role in increasing the satiety value of foods.
Of course, it makes almost no sense to mention that exercise is very important in balancing the energy intake with energy expenditure. Regular exercising manages your weight, combats chronic diseases and improves your overall mood and quality of life. If you fall in the category where a majority of population is lacking physical activity, try walking first, it is a good way to start spending more calories. Gradually increase your activity level over time as you discover more ways of exercising
It is a quite common misconception that carbohydrates will make us fat. However, this is not entirely true. The main reason why we are getting fat is because of energy imbalance. That is, we eat more calories than we spend. It would be wrong to stop consuming carbohydrates because they are important for all body functions and give the body nutritions that fat and protein cannot. They also replenish glycogen stores which are the preferred energy source for our body and muscles.
The easiest thing to say is that we should eat less to stop gaining weight and then some more to lose weight. Although this is true, it is hard to sustain that for long periods of time. Shortly after our low food intake diet, we would start to eat normally again and return all fat that we have lost.
The reason why we overeat could be in the fact that we eat the wrong types of carbohydrates in combination with the wrong ratio of carbohydrates to fats. Foods that are reach in fat are high in calories also, but because the fat is low in food volume, we eat more carbohydrates to satisfy our stomachs. An average American's fat consumption is between 32 and 42 percent of total caloric intake. One gram of carbohydrates yields four calories where in turn one gram of fat yields even nine calories. Because of the lack of food volume in a diet high in fat, we tend to overeat ourselves. The ideal range of fats in our diet should be between 10 and 30 percent of total caloric value, according to our physical activity, satiety and palatability. Additionally, eating wrong types of fats (saturated fats) raises the bad cholesterol level (LDL) and increases the risk of heart diseases.
We have also mentioned eating the wrong types of carbohydrates. Carbohydrates can be labeled as "good carbs" and "bad carbs". Bad carbs are simple carbohydrates that consist of simple sugars, are very easily digested and have no nutritional value. These types of sugars are the main causes of blood sugar spikes, which are related to some diseases such as type II diabetes. Because simple sugars are very easily converted to energy, they are also very quickly stored as fat if our body has no immediate need for it. Very soon we will get hungry again because our blood sugar has fallen down and we need to eat again which will cause the energy imbalance and make us gain weight. Good carbs, on the other hand, are complex carbohydrates that consist of starches. Good carbs are rich in nutritions and are slower to digest. When eating good carbs we feel satiety for a longer period because sugar is released to the blood in a timely manner. Good carbs are also rich in fibers, which are associated with the lower incidence of heart diseases and certain types of cancer. They also have their role in increasing the satiety value of foods.
Of course, it makes almost no sense to mention that exercise is very important in balancing the energy intake with energy expenditure. Regular exercising manages your weight, combats chronic diseases and improves your overall mood and quality of life. If you fall in the category where a majority of population is lacking physical activity, try walking first, it is a good way to start spending more calories. Gradually increase your activity level over time as you discover more ways of exercising
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