We all have a notion that having more fats in our diet would make us obese. This idea was basically planted in our head when we read, fat has 9-kilo calories per gram while carbs and protein have 4 kcal/g.
Well to end your concern over this, Eating fat will make you fat is about as scientifically logical as saying that eating tomatoes will turn you red,” writes Dr. Richard K. Bernstein, author of Dr. Bernstein’s Diabetes Solution.
Let’s dig deeper
Body fat is basically the adipose tissue storing excess energy when we can’t provide it. This is an “essential fat”. While dietary fat is a macro-nutrient as essential as carbohydrates and proteins for our body.
So what’s making us fat?
It’s the calories! Total calorie intake is responsible for making us obese.
Most of the population has shifted to a high-carb, low-fat diet, which has duly resulted in diseases like obesity and Type-1 diabetes.
Why do we eat more carbs? The basic mechanism involves the breakdown of complex carbs into glucose. Intake of more carbs in the diet has basically triggered the “reactive hypoglycemia”. More carbs lead the pancreas to start anticipating high glucose levels, and hence higher amounts of insulin are generated resulting in glucose levels to plummet easily.
This plummet basically results in sudden urges “to eat more carbs”. And so the cycle goes on.
So, according to our present diets, carbs are responsible for our obesity.
Hence, next time, don’t just blame oily and fried dishes for your increased kgs; slices of bread, rice, and pasta are to be blamed equally.
How to Cut Down Carbs In Your Diet?
One of the best and satisfying ways to cut down carbs in the diet is by using healthy fats. Limit intake of saturated fats. Use olive oil, nuts, avocado oil, fatty fish, and flax seeds.
Hydrate yourself! Proper hydration is vital for promoting proper digestion especially for low-carb diets which can increase chances of constipation.
For low-carb diets, the most important form of vegetables should be non-starchy vegetables. Hence greens, sprouts, cauliflower, avocado, and mushrooms should be used frequently. That does not mean that you cannot enjoy potato other high-starchy vegetables. Of course, you can but in small proportions.
In all this commotion about fixing the right amount of carbs and fats for your diet, don’t forget the intake of proteins! Protein-rich foods are necessary for all diets. Many sources of protein contain essential nutrients, antioxidants, and also rich in amino acids.
Eggs, greek yogurt, legumes, nuts, and seeds, beans, lentils, tofu, soybean, tempeh. Lean meat such as fish and chicken are also good sources of protein.
Look out for hidden sugars! Some of the carbs are easy to spot out, but some sugars or carbs are difficult to identify. Hence read the nutritional labels carefully. These “hidden sugars” can easily add up and throw off your diet plan. Keep an eye out for some of the common names of sugar commonly used in food labels like dextrose, fructose, cane crystals, maltodextrin, xylose, and malt syrup.
Make Better Selection For Carbs! When you are choosing between carbs, go for brown rice instead of white rice, brown bread instead of white bread.
Want to know about Healthy Protein substituted sweeteners? Check out our article!
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