All along, carbohydrates are a main source of energy supplier, alongside with many micronutrients including Vitamin Bs, which are coenzymes, that helps to metabolise the carbohydrates, protein, and fats to provide energy. From many studies, this has been well-attested.
However, there are several studies which opposes the consumption of carbohydrates, in an attempt to lose weight, or for weight control management. Instead, they actually promote the consumption of more protein and no carbohydrates in the diet. Well, if you are a believer of this, you are highly in danger.
Protein generally is obtained from meat products, grain products, legumes, nuts, etc, dairy products, eggs, etc. The consumption of protein in large quantities are generally harmful. However, consumption at moderate to low amounts will help to help to satisfy your appetite as they normally contain substantial amounts of fats in addition to protein. Studies have shown that protein diet may help to reduce weight, but only for a short period and does not outperform in the long run. Restriction to only consume protein may also affect the body adversely and could be equally bad as with eating a diet rich in fat.
Carbohydrates comes from various sources including rice, noodles, bread, starch/wheat-based products, most fruits and vegetables and grains. There are some misunderstanding about carbohydrates that apparently caused people to associate it with obesity.
Carbohydrates can be refined or unrefined. Due to meeting the expectations and desires of consumers nowadays, many food products are actually refined. Refined carbohydrates can be easily found in white flour and products made from white or refined flour, white rice, etc. Noticed that refined carbohydrates usually are "white" in colour?? This is because of the processes which lead the bran and germ of the grains to be removed--for two main reasons, better flavour/taste, more desirable texture (softer and fluffier).
Unrefined carbohydrates on the other hand is beneficial and advantageous. Example of unrefined carbohydrates can be found in fruits, vegetables, and whole grains (comes with the bran, germ and endosperm components). Whole grain is indeed a very nutritious food which contain many nutrients. Unlike refined grain which contain only protein and starch mainly, refined grain contain phytochemicals, protein, high vitamin Bs, vitamin E, and trace minerals including iron, zinc, magnesium. Whole grains also contain good source of dietary fibre for good bowel function and makes you full/ satiate with fewer calories! A healthy diet rich in whole grains, vegetables and fruits, that contains dietary fibre, may reduce the risk of chronic diseases such as heart diseases, stroke and certain cancers.
Studies have shown extended periods of carbohydrates deprivation could shorten lives, one reason being overproduction of methylglyoxal in the body causing damage to blood vessels and tissues. Excessive fats is equally bad. As for excess protein, there is a higher risk of kidney stones and bone loss.
Sum up some important points and also giving some tips to healthy eating and weight management:
1. Eat a variety of foods from all food groups. Standard ratio between carbohydrates: fat: protein is 60: 30: 10. No one food group supplies all the nutrients your body need to stay healthy.
2. Eat a balanced diet. Eat the recommended number of servings for each food group.
Eat in moderation. Foods high in sugar, salt and fat should be consumed in small amounts at all times.
3. To satisfy your appetite, or become full without overeating, choose more unrefined carbohydrates found in vegetables, fruits and especially whole grains such as brown rice. Substitute and Restrict eating too much refined carbohydrates with unrefined carbohydrates.
4. In addition, choose healthier cooking methods. Restrict eating deep-fried foods in the diet to the minimum.
5. Choose more lean cuts of meat rather than red meats, which is high in saturated fats and cholesterol.
6. Exercise such as swimming and outdoor sports like running is great.
Last but not least:
Consume the amount of calories that suits your physical activity level, and do not overeat food especially high in fats as fats releases 9 kcal/g of energy! To attain a good body weight, maintain your calorie intake lower or best, balance it with calorie use by the body.
Disclaimer: This is written by Zyon, who has gathered information and knowledge from many sources, including well established Health Promotion Board, Singapore. This does not guarantee you of any weight loss effectiveness. This is aimed to provide a clearer picture of certain nutrition issues.
