DO CARBS MAKE YOU FAT?
A general overwhelming fear of carbs has been driven by mass media diet culture. We are made to believe that carbs make us fat and that they are bad for us, and this is generally untrue.
Carbs have been demonised in the industry and have been highlighted by many ʻfad dietsʼ for quick and effective weight loss. Carbs are often demonised for being responsible for excessive weight gain, but the real villain is not the potatoes – it is most likely the eight pints you had on that work dinner followed by the bacon and egg roll the next day.
The real problem is not the carbs themselves; it is what type of carbs we eat, the quantities we consume, and what percentage of our plate they occupy. Quite often, when we snack, we consume poor-quality convenience food, which is based around sugar and high GI simple carbs.
We primarily think of low carbʼ diets concerning weight loss and how we look. We need to understand the vital role of this macronutrient, not just in fuelling the body but also how essential it is as an energy source for the brain for optimum cognitive performance. If you want to be healthy, don’t you also want a healthy mind?
FEED YOUR BRAIN:
So, let’s add some positivity to this carb conundrum:
- Carbs feed your brain. Your brain primarily utilises glucose for energy, so it is essential to factor carbs into your diet.
- The brain consumes around 20% of your total body energy. So, it is essential to provide carbs for the brain to thrive.
- They are the body’s most readily available fuel source of energy.
- They are the easiest macronutrients to absorb since they convert into glucose for energy.
UNDERSTAND YOUR CARBS:
METABOLISM MATTERS – Depending on your body type, specific individuals metabolise carbs better than others and can consume more of them as an energy source. This doesnʼt mean that some people should eat them, and others should not. We all need them, but just in different quantities.
All CARBS ARE NOT EQUAL – All carbs are not the same. It is better to sustain energy by absorbing glucose slowly. This is why it is essential to go for complex rather than simple carbs.
ESSENTIAL FOR ENERGY – Carbs equal energy, but the type of carbs you choose will determine just how energetic you are and how long that energy will last:
- Simple carbs – intense energy spike – hungry again soon after
- Complex carbs – longer sustained energy release – reduced cravings
REDUCE SIMPLE CARBS – White bread, cereals, pastries, pasta, pizza, chips, candy bars, soft drinks, alcohol, and refined sugar.
EAT COMPLEX CARBS – Vegetables: Sweet potatoes, beetroot & pumpkin, and any green or above-the-ground veggies. Fruits: Stick to low-GI fruits such as berries and green apples.
- Grains and legumes: Quinoa, brown rice, oats, buckwheat, beans and legumes.
- Root vegetables: sweet potato, potato, beetroot, pumpkin, squash, turnip, parsnip, carrot
- Vegetables: beans and legumes (all green vegetables are great!)
- Low GI fruits: berries, citrus fruits and stone fruits e.g. peaches,
- Wholegrains: rye, spelt and sourdough. Gluten-free grains: quinoa, brown rice, oats and buckwheat.
RESTRICT THE RIGHT CARBS – If you want to drop weight through carb restriction, be smart about what carbs you drop. Try to get the balance on your plate right and stick to root vegetables as a carb source. Cutting the pizzaʼs, pasta, bread, rice, and sugary drinks will have the most significant impact.
SWEETS ARE CARBS – Remember that refined sugar is the most processed carbs. Chocolate, biscuits, doughnuts, soft drinks, and alcohol are all carb minefields. Donʼt cut out potatoes but still drink multiple soft drinks and a bottles of wine weekly.
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