Carbohydrates is in various forms and have their own advantages and disadvantages both. Before knowing how carbohydrates leads to obesity and diabetes, we recommend you to read our previous blog and understand about carbohydrates.
Today's nutritional theory always let us understand to eat less amount of carbohydrates, if you want to lose fat. Their is nothing about having less or more carbs, everything is in a cycle of calories in vs calories out. If you're in a calories deficit and completing all you macro and micro nutrition and doing some resistance training then you can easily able to lose weight and gain muscle.
But everything don't just complete in here, having less carbohydrates leads to early muscle fatigue which someone don't want. Early muscle fatigue don't let you to lift heavy and make you tired. Doing so you might lose your motivation as well.
So, how carbohydrates leads to obesity and diabetes, in this topic we will understand how to not make it happen.
Carbohydrates And Obesity
Carbohydrates present in mostly all kind of foods, no matter it's a cake, candies or some healthy foods. It was a topic that global obesity rate is increasing because of high intake of carbs. However many other factors are associated with obesity, not only carbs intake.
Some factors like :
Having to much junk food
No physical activities
Taking too much stress
Having less, no or bad quality sleep
Higher consumption of food having chemical on them like emulsifier, or other additives.
One study found that, molecular neuropeptide Y (NPY), which the body releases when stressed, can “unlock” Y2 receptors in the body’s fat cells, stimulating the cells to grow in size and number.
Junk food do contain higher amount of carbohydrates and calories as well. Having simple carbohydrates leads to insulin spikes rapidly, when insulin crash back you again feel hungry. Having simple carbs again and again feels you more hungry, which leads to over consumption of calories leads to store extra energy as fats.
Simple carbs : sugar, honey, soda, cake, white bread, pasta, white rice, etc.
Complexe Carbs : brown rice, brown bread, lentils, vegetables, fruits etc.
It's better to choose whole or complex carbs which don't let you feel hungry more often. Low glycemic index carbs digest slowly and keep you fuller for long period of time.
In another blog we'll discuss about Glycemic Index (GI) and Insulin and how it can help you lose weight by eating low GI foods.
Carbohydrates And Diabetes
Diabetes patients have to suffer a lot and have to be in a healthy balanced diet, though diabetes hits in older age but it was rapidly seen in early age as well.
How carbs leads to this problem?
When someone eats carbohydrates, the digestive enzymes break those carbs in glucose. These glucose get into the bloodstream and raise blood sugar(glucose) levels. When blood sugar levels rise, beta cells in the pancreas release insulin.
Insulin the the hormone secrets from pancreas, and make cell absorb blood sugar (glucose) for energy to Store in liver or in muscles. When all the blood sugar (glucose) get absorbed, used or stored then insulin start to drop down and we feel low energy.
When glucose levels drop below a certain point, alpha cells in the pancreas release glucagon. Glucagon is a hormone that makes the liver release glycogen, a sugar stored in the liver.
Therefore Glucagon and insulin Helps to maintain regular levels of blood sugar levels in the cells. If blood sugar level rises to rapidly (due to simple carbs) then the cells will become weak to insulin response. Over time the cell need more insulin to respond, we call it insulin resistance or type 2 diabetes.
After few years, producing high insulin every time and many times for year, the beta cells in the pancreas which produces insulin might wear out. Eventually insulin production get dropped or stopped as well, which we called a diabetes.
Having Insulin Resistance Leads To various Problems
Weight gain.
Decrease production of human growth hormone (HGH).
Low levels lf HDL or good Cholesterol.
Too many Chronic health problems.
Hypertension.
Blood pressure or high blood fat levels.
Reducing The Risk
Eat Complex Carbohydrates
Physical Exercise
Good sleeping Habits
The carbohydrates in fruits and vegetables, legumes, whole grains, and so on, tend to enter the bloodstream more slowly compared with the carbohydrates in processed foods. Hence keep your blood sugar level constant and keeps you healthy.
Conclusion
Hence we have understood that, carbohydrates are not at all bad for our health. Though it's good and do not leads to obesity or diabetes if you are choosing healthy carb.
Sticking to healthy diet plans and having lots of fruits and vegetables combining with healthy fats and proteins, and having enough sleep with some physical workout take you towards your goal of fitness.