Busting All myths about Carbohydrates in Weight loss

Busting-All-myths-about-Carbohydrates-in-Weight-loss
Carbohydrates or carbs are one of the 'hot' topics in the fitness world and in the fitness debates especially when it comes to losing weight. Various questions arise in various minds regarding the nature of carbohydrates. A common idea that many people have developed in their minds is that "CARBS ARE BAD"The idea that carbs are bad has left many minds confused about the actual health benefits of the carbohydrates. 
To know about the health benefits of carbohydrates and their benefits, first, we have to get an overall in-depth idea about the major macronutrient. So let us see what are carbs?

WHAT ARE CARBS?

Carbohydrates are one of the three macronutrients that are the main sources from where the body obtain energy. Food that gets converted into glucose or sugar during digestion is carbohydrates. The main source of fuel needed to run our body is known as glucose. It is essential especially for the brain because our brain cannot easily use other sources of fuel such as protein or fats for energy.

Carbohydrates are of two types:

  1. Simple carbohydrate.  
  2. Complex carbohydrate.

Simple carbs:

Simple carbs are basically sugars. Simple carbs include foods such as raw sugar, dairy products, fruits, honey and brown sugar. Some simple carbs occur naturally but most of the simple carbs are added to foods. Simple carbs such as raw sugar, brown sugar, corn syrup, fruit juice concentrate, glucose, fructose sucrose, high fructose, corn syrup are added to many foods that are available in the market. But all simple carb foods that are available to us are not good for our health and so we should avoid such food products and look for their alternatives to satisfy our sweet cravings.

List of food simple carb foods to avoid: 

  1. Baked products: Baked foods are loved by almost 90% of the population. But do you know that baked foods are loaded with simple carbs and added sugars? So it is better to avoid baked foods with seasonal fruits.

  2. Soda: Most of us know that soda has a ton of sugar in it. The most popular coca-cola has 39gm sugar in it which is more than the daily intake of sugar as recommended by the American Heart Association. The American Heart Association recommends that men should have 37.5gm sugar and women should have 25gm of sugar daily so instead of soda it is wise to consume lemon water, which is very healthy in nature.

  3. Fruit juice concentrate: Concentrated fruit juices have fewer vitamins and nutrients as compared to freshly squeezed juice. There are a lot of fruit juices from concentrate that use high fructose corn syrup. Consuming large amounts of high fructose corn syrup can increase the risk of type II diabetes and obesity. In general, it is better to drink juices made at home from freshly squeezed fruit rather than from a bottle of concentrate. Freshly squeezed fruit juice not only taste better but contains more nutrients than processed one.

  4. Breakfast cereals: Do you know breakfast cereals that you think healthy are not at all healthy for you? Shocked, right? Yeah I know, it's really annoying and disgusting to hear that everything you enjoy eating ends up being bad for your health. We all grew up eating lots of breakfast cereals, isn't it? But unfortunately, breakfast cereals are not fit for human consumption. Even the cereals are not real food but they are food products. It is found that breakfast cereals are loaded with GMOs (genetically modified organisms).

    According to research, it is seen how GMO'S in our food causes health issues like allergies, liver problems and many more. You will be more disheartened to know that all processed foods contain GMOs. Moreover, breakfast cereals are fortified with synthetic vitamins and minerals. Sounds really good, doesn't it? But do you know? synthetic vitamins and minerals are not readily absorbed by our body and sometimes the synthetic vitamins and minerals are treated as toxins by our body and our body eliminates them as early as possible. So it is better to understand that there is no substitute for nature and consuming natural food can only keep you healthy and safe.

Complex Carbs:

Sugar molecules are strung together in complex chains to form complex carbs. Foods such as whole grains, beans, fruits & vegetables are all complex carbs. Simple and complex carbs are converted into glucose and are used as energy by our body. The unused glucose is stored in the liver and muscles as glycones for future use. 

Vitamins, minerals and fibers that are very important for our body is derived from the complex carb foods. Complex carbs contain more nutrients than simple carbs and so it is said " More complex carbs are the better carbs"

NATURE OF COMPLEX CARBS: 

  • Complex carbs take more time to digest and make you feel full for a longer duration, which means complex carbs are good for weight control.
  • Complex carbs are also rich in fiber. Fiber is very essential especially for bowel regulation and to control cholesterol. Fruits, vegetables, nuts, whole grains are rich in fiber.
  • Complex carbs manage blood sugar spikes after the meal which means it is ideal for people with type 2 diabetes. 
  • Starch is also a complex carb and is found in the same food as fiber. The only difference between starch and fiber is, some foods are more starchy than fibrous, such as potatoes. Cereals, corn, oats, peas, rice, whole wheat bread are rich in starch.
Complex carbs are the key to a long term healthy life. Complex carbs make it easier to maintain a healthy life by maintaining a healthy weight and guarding against disorders like diabetes and cardiovascular problems. So make sure to add more complex carbs in your regular diet. Add more whole grains, vegetables, fruits, beans, which are a high source of complex carbs, in your diet for a healthy well being.

HOW MANY CARBS SHOULD I CONSUME DAILY?      

As recommended by the Dietary Guidelines for Americans, carbs make up 45-65% of our total daily calories. So if we consume 2000 calories a day, our calories from carbs should be between 900-1300 calories, which means 225-325 grams of carbohydrates should be taken in a day.

DO CARBS MAKES US FAT?

Any food if not consumed in a limited amount can make you gain weight, it may be either carbohydrates or fats. The reason is simple, if you consume more energy(calories) than what your body uses, you will surely end up gaining weight. Both carbs and fats provide energy to our body. Food that contains more calories, provides more energy. These calories are used by our body to function and the extra unused calories are stored in our body as body fats. These stored fats are the reason behind weight gain.
So these are some of the basic ideas about carbs. Carbs are not as bad as most of us think. It should be consumed in a limit.
Hope you like our article. 
STAY HEALTHY
THANKYOU.