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Are Carbohydrates to be Blamed for Obesity?
Many people are quick to blame carbohydrates for their weight problems and as a solution decide to cut carbohydrates as much as possible from their diet. You need to understand that carbohydrates play an important role in a healthy diet, and eliminating them completely can do more harm than good. The Healthy Way Diet Program balances this important nutrient of the diet to provide you with an effective and healthy diet plan.
Importance of carbohydrates
Carbohydrates are the main source of energy in our bodies and are easily convertible into blood glucose, which makes them the preferred source for quick energy over proteins or fats. Just as a car cannot run without gas, our bodies cannot function properly without the fuel in the form of carbohydrates. The brain makes use of energy exclusively in the form of glucose except in very rare cases of starvation or low carbohydrate intake where the brain utilizes ketone bodies from fat for energy.
Carbohydrate cravings – are they true?
Many people feel that they get cravings for carbohydrates. In a report published by The Department of Brain and Cognitive Sciences and Clinical Research Center, Massachusetts Institute of Technology a study was conducted on serotonin, carbohydrate cravings, obesity and depression. It was found that carbohydrates increase serotonin levels, which is one of the neurotransmitters that regulate mood. When a person feels down or depressed, they may learn to crave carbohydrates as a way to increase their serotonin levels and make themselves feel better. Unfortunately, the carbohydrates that we tend to reach for are refined carbs loaded with empty calories and fat, and these are contributors to weight gain and obesity.
If you find yourself craving carbs, redirect your attention to what is happening inside of you. Are you upset or sad about something? Focus on resolving emotional issues without reaching for “comfort” food.
It is also possible that your craving stems simply from feeling tired or drained of energy. If you are looking for an energy boost, reach for a piece of fruit or some whole-grain crackers. Remember to eat regularly scheduled meals so that you don’t experience a sudden blood-sugar drop or fatigue. Getting the proper amount of sleep can also help you avoid carbohydrate cravings.
Proper understanding of your cravings and the reasons behind them will enable you to handle them more effectively and appropriately.
Right quantity of carbohydrates for you
In general, proteins should form about 20 to 25 percent of your daily diet, fats 25 to 30 percent and carbohydrates around 50 percent of your diet. A study published by The Department of Epidemiology and Biostatistics, University of South Carolina showed that a diet consisting of less than 47% of calories from carbohydrates actually contributed to a greater likelihood of obesity. So for majority of us with average metabolic rates, about half the calories should come from carbohydrates. The optimum percentage may vary slightly per individual based on individual health concerns.
The real culprit for weight gain and obesity in the world of carbohydrates is the consumption of refined carbs such as white bread and pasta, and processed foods high in sugar. Refined carbs are digested quickly and cause a spike in blood sugar levels. This triggers the release of insulin, which gathers up the sugar from the blood where it is stored in muscle tissue (if needed) but more typically moved into fat storage.
Fruits, vegetables, and whole-grain carbohydrates digest more slowly because of their fiber and other nutrient content, so sugars are released into the blood at a more regulated pace.
The lesson is not to drastically reduce your carbohydrate intake, the lesson is to drastically reduce (or eliminate) your intake of refined and processed carbs, and obtain healthy carbohydrates from fresh fruits, vegetables, and whole grains.
Resources:
http://www.ncbi.nlm.nih.gov/pubmed/8697046