Do Carbohydrates Make You Fat?

When a person decides to lose weight generally part with a certainty: that carbohydrates make you fat. But is this true or is this a prejudice? How do we analyze possible errors of assessment.

• Carbohydrates make you fat. If you delete the carbs from my diet for a few days and if I lose weight reintroduce they take it back. It is a common experience, but this is because not hiring you go to reserves or from muscle and liver glycogen, and I lose that weight. The glycogen binds a lot of water: if I delete one, also delete the other, and I lose that
weight. When reintroduce carbohydrates, it takes an immediate restoration of glycogen stores and water connected with him, and, being the muscle and liver more receptive after deprivation, sugar and water recovery, with interest. What appears is that if I remove them the weight goes down and if I put them salt weight, but the weight that moves is not about fat.

• Carbohydrates cause fluid retention. This belief stems from the previous one. If I eliminate carbohydrates, as we have said, we lose the water that binds to glycogen through increased urination. Also, if I delete eat carbohydrates presumably more protein, the use of which produces waste that must be eliminated by the kidneys produce more urine and also why. Superficially we see that removing carbohydrates do much pee and putting them, we do not, but we're just playing improperly with the physiology of our body.

• Carbohydrates swell the belly. We have the impression that even small amounts of carbohydrates we swell if we are emerging from a period in which we have eaten too much (the body gives a clear saturation's message to want to listen) or a period in which we have them eliminated or drastically limited. In the latter case, our body, ruthless drive against waste, "fires" or reduces the enzyme acts to the intestinal digestion of carbohydrates; so when reintroduce them, I have no immediate tools to digest, and I feel bloated. However, it would be enough to wait a few weeks to adapt the "enzymatic staff" and everything would return to work as before.

So how cards can actually make you fat?

• By raising the blood sugar too, and calling too much insulin, a hormone that promotes weight gain when its concentration in the blood is high;

• By making too much energy than useful for the body.

Carbohydrates are the nutrients that provide clean energy (if we use the proteins for energy "contaminate" the body with nitrogenous waste) and ready (to dismantle the fat takes time). If we follow some simple rules, we also prevent the risk of weight gain:

• We choose whole grains. The whole grain products have more nutrients than refined ones (minerals, vitamins, antioxidants, fibers) and make carbohydrates with low glycemic index, IE that raise your blood sugar in a moderate way. However, it is good to pay attention to two aspects: the label, because a product is integral if it is derived from the milling of whole grain, and the fact that it is organic, because it reduces the risk that the outer husk of the grain, ground too, it is contaminated by chemicals.
• To harden them as little as possible: or restrain the glycemic index.
• Use together with soluble and insoluble fiber from vegetables, legumes and fruits (a whole wheat pasta with vegetables is more suited to a strict diet of whole wheat pasta in white!). In this way we will slow down the absorption of carbohydrates avoiding a call excessive insulin during digestion.
• Use in a meal where there are also protein and fat, that we prefer the single course: this is also a strategy to contain the rise in blood glucose.
• We eat the fruit with the peel, maybe alongside a bit 'of dried fruit: fresh fruit will be more satiating as a snack, and its sugar will be absorbed a bit' slower.
• We give space to naturally gluten-free cereals (rice, corn, buckwheat, amaranth, millet, sorghum, teff, quinoa), to avoid overexposure to this component, avoiding the risk of developing food allergies.
• Calibrate the quantities relating them to our real needs, perhaps with the help of a dietitian!