The Carbohydrates Debate

To eat carbs or not to eat carbs that's the big questions. We have been told so much about carbs even the mere mention of the food group can make one overweight.
So what is it with carbs that food experts advices we eat little or none of it? Many people blame their weight gain and other health problems on carbs, this is the main reason they exclude carbs from their diet.

Well, new research shows that carbs can help control weight as well as reduce a number of other diseases.

In this article we will explore the benefits of Carbs.

Carbs are one of the three nutrients known as macronutrients that our bodies need in relatively large amounts. The other two are Fat and protein.


Type of carbs:

Previously carbs are divided into two groups depending on the sugar they contain

Simple carbs: are carbs found in food such as white rice, flour, sweets, pastries and cakes: These were said to be bad and

Complex carbs: found in wholegrain cereals, fruit and vegetables were referred to as ‘good carbs’.

Simple facts: Carbs are broken down into sugar, which makes them very important for controlling the level of sugar in our blood. Research has since shown a link  between uncontrolled blood sugar levels with high levels of insulin and insulin resistance. This is linked to diabetes, heart disease and other diseases.

New research: GI Factor: 

New research has enabled Scientists to classify carbs according to their GI factor. I.e. how fast a food group raises the blood sugar levels. This classification is known as the Glycaemic index (GI).

High GI: white rice, bread, pasta, cakes, pastries etc once taken, these food are converted almost immediately to blood sugar and causes it to rise quickly.

Low GI: e.g, berries, some vegetables, legumes, oatmeal tends to be digested more slowlly, causing a slower, gentler rise in blood sugar. Some studies suggest that a diet low in GI  food can help in the management of diabetes.

So why should we eat carbs? We eat carbs for these reasons:

Super mood booster: there is something call tryptophan in the brain, eating carbs helps boost the body’s tryptophan levels. Leading to better mood.

Carbs can help control sugar levels: scientifically carbs are the body's main sources of energy. It is generally recommended that we eat good carbs such as quinoa and oatmeal this is the due to their high level of fibre contained in them which is slowly broken down by the body leaving us fuller for longer hence held control the blood levels. Buzzer: Fibre can’t be broken down into glucose, so they go through the body undigested.

Improves brain function… our brain run on glucose and carbs is needed for effective brain function. This is because muscle cells can burn fat for fuel, but brain cells are entirely dependent on a steady stream of glucose. That’s why we lose concentration if we do not eat enough carbs.

Carbs provides the body's needed energy and it is often referred to as fuel for the body. This is because it gives the cells the same amount of energy in the form of calories as protein. The types of Carbs sugars and starches, these are broken down by the digestive system into glucose or blood sugar, which is our cells preferred source of fuel.

They help us fight disease. Carbs rich in fiber helps fight certain disease. E.g type 2 diabetes and obesity. It is know to also aid in digestion while reducing the risk of. Heart disease
Helps to control weight: moderate consumption of carbs can actually help control weight.carbs rich in fibers are best suited to aid weight loss. These are barley, lentils, quinoa, the amd oatmeal.

So dish the carb fear and indulge yourself in wholemeal pasta, brown rice and fruits and veg…. and fuel your energy levels… hurray to carbs.

Fat Nation; 10 Reasons Obesity Is On The Increase

This is the headline in Friday’s times newspaper 

According to the article, in 2014-15 there were 440,288 admissions to hospital with obesity as the main or secondary factor. 

It is reported that this is the highest figure on record, more than previous decade. 

What is going on? How have we allowed ourselves to become a fat nation? I am sorry, but let's call it what it is. I know that some issues are health related but the majority are lifestyle habits. 

Tam Fry who is a spokesperson for the national obesity forum has this to say “this is just the thin end of a very worrying wedge”. 

With health campaigners warning that obesity will break the NHS. Unless the government takes action. 

I’d like to think that we have a part to play in ensuring that we do not end up obese.  First we have to become aware of the reasons why obesity is on the increase.

So here are 10 reasons for increase in Obesity; 

1. Eating too much and doing too little: According to the NHS, If We consuming high amounts of fat and sugars, and do not burn off the energy through exercise and physical activity, the surplus energy is stored by the body as fat. 

2. Unhealthy diet. The unhealthy daily habits which goes unchecked over time results in obesity. It is not an overnight habit, but one which develops over time. Consistent poor choices such as eating a portion of processed or fast food which is high in fat and sugar, consuming excessive alcohol high in calories all contributes to obesity.

3. Eating Out a Lot –often we eat out to Celebrate special occasions, we begin with a starter, main course and dessert. Food of certain origin contains high amount of fat and sugar. When we eat out,  we end up eating too much. Especially if those we are with are having 3 course meal, we often are guilty by association. We also end up having too much sugary drinks – like fruit juice and soft drinks which are high in calories. 

4. Comfort Eating – during the winter months, it takes more motivation to get up and move about, it is far easier to wrap up warm and sit in front of the TV, which leads to comfort eating. depression and low self-esteem, is another reason why you may eat to make yourself feel better.

5. Genetics

Some people claim there is no point in trying to lose weight because "it runs in my family" or "it's in my genes".

While there are some rare genetic conditions that can cause obesity, such as Prader-Willi syndrome, there is no reason why most people cannot lose weight.

you may have inherited certain genetic traits from your parents – such as having a large appetite – which may make losing weight more difficult, but it certainly doesn't make it impossible.

In many cases, obesity is more to do with environmental factors, such as poor eating habits learned during childhood.

6. Medical Conditions: .

In some cases, underlying medical conditions may contribute to weight gain. These include:

an underactive thyroid gland (hypothyroidism) – where your thyroid gland does not produce enough hormones Cushing's syndrome – a rare disorder that causes the overproduction of steroid hormones.

However, if conditions such as these are properly diagnosed and treated they should pose less of a barrier to weight loss.

Certain medicines, including some corticosteroids, medications for epilepsy and diabetes, and some medications used to treat mental illness – including antidepressants and medicines for schizophrenia – can contribute to weight gain. Weight gain can also sometimes be a side effect of stopping

smoking.

8. Affluence: it is generally known that the wealthier we become the more we feel the need to treat ourselves. We don’t have to be mega rich, just a slight increase in our pay check is enough for us to afford to dine out. Let's face it food gives us pleasure, a rich chocolate cake with cream is to die for. We are suddenly able to afford several sweet treats. Consistently indulging can lead to obesity. 

9. Busyness Of Life; who has time anymore to cook? With so many ready made food services available, it's so easy to order take away. The high street is littered with so many food shop. For every non food store which closes down, a food shop pops up in its place, we are spoil for choice now. Fast food are full of salt, saturated fat and sugars.  Cooking from scratch is a good way to control the quantity of these unhealthy items in our food. 

10. Lack of Awareness: despite the government's drive to educate us on the  dangers of unhealthy lifestyle, majority of the population are still unaware of how to eat healthy. Education is power. This why I wrote this article 7 Steps to achieve a healthy looking plate

This headline scares me. The problem of obesity is not just limited to adults, even our children are now fighting the same problem. 

 The number of overweight children in Britain has also reached alarming levels.  With one in five  aged two to four classed as obese do, increasing to one in three aged 10-11.

The report continued, every month 300,000 people moved from a healthy weight to unhealthy. 

Enough of the scaremongering, there is hope for you. Check out my article How I lost 5kg in 9 days and “Forever Living Weight Management Program”. These articles provide information on how you can lose weight and keep it off, by following simple daily habits.

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Reference: NHS, The Times Newspaper