After listening to all the fitness advice on social media we often become curious to know about the relationship between carbohydrate and weight gain?
Carbohydrates have long been at the center of weight loss debates. With various diets touting low-carb or no-carb approaches, it’s easy to wonder whether carbs are truly the villain behind weight gain.
The Basics of Carbohydrates
Carbohydrates are a macronutrient found in foods like grains, fruits, vegetables, and legumes. They are our body’s primary source of energy, providing the fuel needed for daily activities and bodily functions. Carbs are broken down into glucose, which our cells use for energy.
The Role of Calories
Weight gain primarily boils down to the balance between calories consumed and calories expended. Regardless of the macronutrient, consuming more calories than your body needs can lead to weight gain. It’s not solely about carbs, but rather the overall caloric intake.
According to Dietitian Swati Bathwal, cereals (wheat, corn, rice, barley, oats), potatoes, and starchy vegetables contain complex carbohydrates. It contains four calories per gramme and takes significantly longer to digest, releasing energy at a much slower rate. To slow down energy production even more, combine complex carbs with protein-rich foods like meat, fish, eggs, cheese, and fibre for better calorie-burning and weight loss.
Complex vs. Simple Carbs
Carbohydrates can be classified as complex (whole grains, vegetables) or simple (sugar, refined grains). Complex carbs are rich in fiber and take longer to digest, providing sustained energy and promoting fullness.
Simple carbs, on the other hand, can lead to rapid increase and crashes in blood sugar levels, potentially increasing hunger.
A 2022 study failed to prove that low-carbohydrate diets were superior to diets with balanced carbohydrate intakes. Data showed that there was little or no difference in weight loss and risk factors for heart disease in the short (three to 8.5 months) or long term (one to two years).
Read: The Difference Between Good and Bad Carbohydrates
The Glycemic Index
The glycemic index (GI) is a measurement of how quickly carbohydrates elevate blood sugar levels. High GI foods can induce rapid blood sugar spikes, which can contribute to overeating. However, it’s important to think about the GI in the context of a whole meal, because mixing carbs with protein, fibre, and healthy fats can help to reduce their influence on blood sugar.
Carbohydrates and Weight Gain
Excess calorie consumption from any source might result in weight gain. Carbohydrates alone cannot be blamed. According to the International Journal of Environmental Research and Public Health, complex carbs are the healthiest carbohydrate sources because they improve blood glucose levels. So, a well-balanced diet rich in complex carbohydrates can deliver essential nutrients while also promoting long-term weight loss.
Carbohydrates are essential for energy production and brain function, therefore eliminating them completely can be harmful.
The Importance of Portion Control
Being mindful of portion sizes is key to weight management. Even healthy foods can contribute to weight gain when consumed in excessive amounts.
“The key is to control portion sizes and spread carbohydrate consumption throughout the day, rather than consuming a large amount in a single meal.” “Ideal carbohydrate intake is determined by personal factors such as age, weight, activity level, and diabetes management goals,” said Dr Anurag Aggarwal, Consultant-Internal Medicine, Fortis Escorts Hospital, Faridabad.
Physical Activity Matters
Regular physical activity contributes to weight loss and overall health. When you engage in exercise, your body uses stored carbohydrates for energy. This process can help regulate blood sugar levels and support weight loss efforts.
Read: What Are Complex Carbohydrates And Why Should You Have More Of It For Weight Loss?
Carbohydrates are not the sole reason behind weight gain. The key lies in understanding the role of calories, the types of carbs you consume, and the overall balance of your diet. Rather than labeling carbs as the enemy, focus on adopting a holistic approach to eating that includes whole, nutrient-rich foods and portion control. Remember, it’s not about avoiding carbs, but about making informed choices and maintaining a healthy lifestyle.
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