Most people believe that consumingcarbohydrates and sugars is a major cause of obesity, diabetes, cardiovascular and oncological diseases. But is this really so?
What are carbohydrates and sugars?
The carbohydrates are sugars that are composed of hydrogen, oxygen and carbon. There are 2 types of sugars (carbohydrates): complex and simple.
Simple sugars (monosaccharides) are glucose, fructose and galactose. Complex sugars (disaccharides and polysaccharides) are chains of linked simple sugars.
The body is adapted to use the substancesonly in theirsimplest form. Therefore, all complex carbohydrates should be broken down to simple. From the simple sugars, glucose is the most common chemicalcompound in nature. It is the main fuel for our body which energized every human cell, impels theimmune system and feeds the brain. In nature the products with most easily digestible sugars are fruits and vegetables. Their consumption is the fastest way to inject the required glucose or fructose in the cells and thus the body consumesalmost no energy for their absorption and the digestive system is not overloaded.
Products with complex sugars in nature are mainly grains and beans, rich in starch, while products with simple sugars are fruits and vegetables. Carbohydrate foods carry energy, supply all the necessary body nutrients such as proteins, essential fats, vitamins and minerals. These foods are tasty, delicious and filling. Athletes consume large amounts of carbohydrates to meet the needs of calories burned.
One of the myths about carbohydrates is that eating them in large quantities leads to obesity. But there is a big difference between calories from carbohydrates and calories from proteins and fats.
Firstly, the calories in the carbohydrate foods are significantly less compared to the animal foods and the various vegetable oils such as olive oil, sharlan, pumpkin oil, sesame oil and the like. As examples can be mentioned cheese with 4 calories per 1 gram, meat also with 4 calories per 1 gram, oil with 9 calories per 1 gram. At the same time, in carbohydrates the ratio is not more than 1 calorie per 1 gram. By consuming more carbohydrate foods, a person feels satisfied and full and not thinking about the next meal. While eating animal foods and fats, even in large quantities, is not meeting the needs of glucose into the cell and soon the body signals that there is a shortage of energy and we are hungry again.
Secondly, it is widespread that sugar in carbohydrates immediately turns into fat that is stored around the waist, hips, buttocks. The truth is that after consumption of carbohydrate foods follows a process of degradation of complex sugars into simple ones. Simple sugars are absorbed into the blood and then distributed to the trillions of cells throughout the body, providing them with energy. If you consume more than necessary amounts of carbohydrates, they will be stored in the muscles and liver as glycogen (reserve) for future energy. If it exceeds even that dose of energy supply, the balance will be burned as body heat. This process is called thermogenesis.
The conversion of carbohydrates into fats is a process, called De novo lypogenesis. Some animals for instance use this process to transform grains and green plants in fat, and the bees for wax formation.
In humans, this process is not carried out under normal conditions. If everyone did a chemical analysis of their fatty cells we will find that whatever fat we consume such are the fatty structures also. That means that the fat which is consumed is the fat that the body carries. If you consume more animal products, vegetable oil (olive oil, sharlan, sesame oil, pumpkin oil, etc.), margarine, nuts and others, the human body will contain fats that are derived from these foods.
In a study in 1979 by the Food Science and Human Nutrition Department at Michigan State University (my alma mater),16 medium chubbycollege boys have undergone a test for 8 weeks. Without changing their diets for 8 of them were added in 12 slices of white bread to their daily menu, and to the rest 8 slices of wholemeal bread. One slice of bread contains on average between 50 and 70 calories. After these 8 weeks the first group have lost 6.26 kg, and the second 8.77 kg.
The bread that they consumed in addition to the menu, spontaneously reduced consumption of meat, dairy products and oil (olive, sharlane, sesame, pumpkin, etc.). This is a natural process of the body's saturation with glucose. Furthermore, the level of cholesterol of all 16 boys has decreased by 2.8 to 4,4 mmol / l. This means that carbohydrates are not to blame for the obesity of many people in developed countries, including Bulgaria, but the fats.
Another myth about carbohydrates is that their consumption, especially in the form of sweet fruits, is causing blood sugar problems such as diabetes, hyper- and hypoglycemia; favors the Candida, chronic fatigue and may even cause cancer. In fact, this can only happen provided we consume large amounts of fats.
Carbohydrates + Fats = Diabetes.The fruits are not the cause for problems in the body, the surplus fats are.
Most experts recommend foods with a low glycemic index, so as not to burden the pancreas and as the index of most sweet fruits is high, they are excluded from the diet. But glycemic index actually shows how quickly carbohydrates are converted into blood sugar, but at the same time does not give information about how much carbohydrates and fiber is in the food. For this purpose there is another kind of indicator that most clearly defines how foods affect blood sugar. It's glycemic load. Therefore, foods with high glycemic index have an average or low glycemic load. Bananas, for example, have 52 glycemic index, but 27 glycemic load. Most fruits have low glycemic load, and it in no way disrupts the blood sugar levels. When the fruits are eaten fresh and whole, they quickly break down and enter the bloodstream, but also quickly supply the cells with fuel. But this is only provided that we eat minimal amounts of fat.
The mechanism that causes high blood sugar, is very simple. When you consume large amounts of fat and fatty foods, fat itself covers the walls of blood vessels, the insulin receptors of the cell, the sugar molecule itself and also the insulin. This fat in the blood is an obstacle to the absorption of sugar. Consequently, the rising blood sugar levels. Diabetic type 2 patients, when excluding fat and eating more fresh fruit and vegetables are very quickly able to regulate their blood sugar levels. The same fat as mentioned above, is a prerequisite for increased levels of E-coli bacteria, as well as atherosclerosis, heart attacks and strokes.
The only world's most thorough study on whichfoods are best for people and how they affect health, lasted more than 40 years. It is detailed in the book "China Study". Observed and studied were more than 6,500 families in 65 countries. The head of the study, Professor Dr. T. Colin Campbell, proves that in order to be healthy and in harmony, the human organism must eat mainly plant foods - fruits, vegetables, grains and beansproducts and minimum quantities of seeds and nuts in a ratio of 80% carbohydrates, 10% protein and 10% fat. Society suffers from excessive redundancy and greed, leading to a deficiency in the body and a number of diseases.
To ensure health and energy to your body, you could make a brief medical experiment with foods rich in carbohydrates and exclude foods that are rich in fats and proteins.
For 20 days exclude from your menu foods such as meat, fish, eggs, dairy products, all fat - olive oil, sharlan, sesame, pumpkin and other oils, butter, avocados, olives, nuts, seeds. Reduce salt (or take it off completely).
Let your menu becomposed of larger amounts of ripeand sweet fruits, vegetables (especially leafy green), steamed vegetables, grainsand beans. Eat your fill! Include moderate workouts that will help the healing effect of this experiment. Thusafter just three weeks you yourself will feel the changes in your health, your emotions, your overall tonusand energy. And you will prove to yourself and others that carbohydrates do not cause obesity and many diseases. Thus the myths will be debunked again and this timeby youpersonally.