Overview
The Mayo Clinic states that people with a body mass index of 25 to 29.9 are classified as overweight, while those with a BMI of 30.0 and higher are classified as obese. Being overweight or obese may not only be cosmetically undesirable, but excess body fat increases your risk of high blood pressure, coronary heart disease, type 2 diabetes and stroke, according to the National Heart Lung and Blood Institute. To lose body fat, you must engage in regular physical activity and proper diet. The notion of avoiding carbohydrates after 6 p.m. to assist in weight loss is a popular belief, yet scientific data finds consuming carbs at night does not directly cause weight gain.
Purpose of Carbohydrates
The primary purpose of carbohydrates is to provide your body with energy. Carbohydrates are converted into starches, oligosaccharides, sugars and fibres, which are all utilized by your body to maintain healthy energy levels. The European Food Information Council states that your daily caloric intake should consist of 55 percent carbohydrates, as this amount may help to prevent fat accumulation, enhance physical performance and maintain healthy bowel function.
Carbohydrates and Weight Gain
A common theory in the weight loss industry is that carbohydrates cause weight gain. This notion is popularized through various diet plans and weight loss commercials. However, the American Dietetic Association states that carbohydrates do not directly cause weight gain. The body only gains weight through excess calorie consumption, and the calories in carbohydrates are no different from calories in any other food. Low-carbohydrate diet proponents claim carbs promote fat storage by increase insulin resistance, yet the American Dietetic Association cites a study published in the "Journal of the American Dietetic Association" where researchers found those who consumed a low-carb diet were more likely to be overweight or obese when compared to those who consumed half their daily calories from carbohydrate sources.
Eating at Night
Tim Crowe, Deakin University Professor of Nutrition, states that the time of day you consume food does not matter, but rather how much food you consume. Professor Crowe says there is no scientific evidence linking nighttime eating to weight gain. Thus, consuming carbohydrates at night will not directly promote weight gain, but the number of calories consumed throughout the entire day has the final say on weight gain.
Choosing Good Carbohydrates
Carbohydrates are classified as either simple carbohydrates or complex carbohydrates. Simple carbohydrates are derived from milk, fruits and processed or refined sugars and are quickly broken down by the body for energy. Complex carbohydrates are derived from whole grains, starchy vegetables and legumes. One of the primary differences between simple and complex carbs is that simple carbs contain high calorie concentrations, but are often void of minerals, vitamins and fiber. Complex carbohydrates are rich in fiber and other nutrients used by the body to promote digestive health. MedlinePlus states that the bulk of your carbohydrate choices should come from complex carbs and not through processed or refined food sources.
No comments:
Post a Comment