Carbohydrates and Weight Gain
Are carbohydrates and weight
gain related? Americans tend to eat a high carbohydrate/low fat diet. As a nation we are getting heavier every year
and diabetes is increasing at an alarming rate. How are we getting fatter, when
we are eating less fat that we were led to believe was the culprit of obesity?
What is Going On?
does not make you fat, but your body’s response to carbohydrates in your diet can
cause you to gain weight.
body has a limited ability to store carbohydrates, but it can easily convert
them to fat.
carbohydrates are different forms of simple sugars linked together and that
includes fruits and vegetables.
are the fuel that runs the body and the brain. You need them and can’t live
not immediately used by the body will be stored as glycogen in your liver or
muscles, but your body can only store a small amount of carbohydrates this way and
the rest will be stored as fat. (Use it or store it)
you eat too many carbohydrates, your insulin says “store fat” and also “do not
release any stored fat, because there is already too much sugar in your blood”.
This means that it is difficult to use your stored fat for energy.
carbohydrates make you fat and make sure that you stay fat!
How Does Insulin Do This and Cause Cravings?
is a hormone released by the pancreas when you eat carbohydrates.
you eat a diet high in refined sugars, more insulin is released because of the
high sugar level.
takes the sugar into your cells and stores it as fat, and stops your body releasing
the fat it has stored, because your blood is already loaded with sugar.
blood sugar drops.
lowering of your blood sugar quickly causes hunger after a couple of hours.
then crave more carbohydrates, usually in the form of sweets, which your body
can use quicker to replenish the low blood sugar level. If you do not eat
quickly, you become shaky, moody, and ready to crash.
you can limit or eliminate refined sugars and processed foods in your diet, you
will keep your blood sugar more stable, and stop this cycle of hunger and
Helpful Healthy Diet Habits for Dealing with Carbohydrates and Weight Gain
processed foods and sugar cause a rapid rise in blood sugar and a rapid insulin
reaction, so try to limit them. Use the half plate rule and choose healthier low-glycemic fruits and vegetables.
containing fiber can help to reduce the extreme blood sugar swings.
good fats to your diet can slow these blood sugar swings. Be thinking olive
oil, nuts, seeds, olives, avocado, and dark chocolate!!!!!
should be eaten at every meal and evenly divided throughout the day to help
with keeping your hunger under control.
This is a very simplistic
explanation of how carbohydrates and weight gain go together. Your body needs
carbohydrates to run, so please don’t eliminate them. Choosing fruits, vegetables,
whole grains, protein, and healthy fats are the best choices for healthy eating.
They will allow your blood sugar to remain fairly constant throughout the day.
This will keep cravings under control.
Developing healthy eating is a process
though. If you slowly decrease the amount of processed foods that you use and
increase healthy carbohydrates, you will be surprised how quickly you can
eliminate cravings! Carbohydrates and Weight Gain can be controlled for success!