Obesity related to carbohydrate intake
Obesity is an endemic disease in this century. Although in some cases the conditions are genetic or hormonal, most of the obesity processes are conditioned by bad eating habits. In previous centuries the intake of fats is linked with the probability of suffering from obesity. Currently that association is more than discarded.
Today are carbohydrates the main suspects of presenting a relationship with obesity. For this reason, ketogenic diets and intermittent fasting are more fashionable.
The satiating effect of carbohydrates
Contrary to what happens with proteins and fats, the satiating capacity of carbohydrates is usually low. It is a little greater in the case of complex carbohydrates with low glycemic index due to fiber contribution. However, when we talk about refined flours or simple sugars, the thing gets worse. These products not only do not present the ability to induce satiety, but also lead to the appearance of a reactive hypoglycemia after their intake that encourages the consumption of more foods rich in sugar. This enters a processed feeding loop that leads to a notable increase in calories ingested during the day. However, there are certain current studies that begin to doubt this model, although sufficient evidence is still lacking to affirm the opposite.
Bread as accompaniment
Another unhealthy habit in terms of body weight maintenance is the fact of accompanying meals with bread. This extra carbohydrate intake increases the caloric contribution of the diet. In addition, on many occasions you are not aware of the amount of bread consumed, which encourages the envelope. Bread on the other hand is a food of doubtful quality on many occasions. Despite constituting the basis of food in past times, it is fundamentally constituted by very refined flour. This ingredient presents blood sugar and insulin production, which entails stress for the pancreas.
The functioning of ketogenic diets
Despite the influence of carbohydrates in obesity and body composition, ketogenic diets have not been much more effective in losing weight than high hypocaloric diets in carbohydrates. This fact is given because the gain or weight loss is reduced to a mathematical calculation of calories ingested less calories spent. Therefore if we are talking in both diets with a similar caloric balance, weight loss will also be. However, adhesion to the ketogenic diet can be greater because the appetite in this type of situation is diminished by the satiating effect of proteins and fats. In addition, possible reactive hypoglycemia derived from carbohydrate intake are reduced.
However, these types of diets have a fundamental problem such as the poor fiber contribution. To solve this problem, the best solution is usually prebiotic supplementation. Introducing a high amount of vegetables is also an interesting option to avoid intestinal traffic problems.
The need for carbohydrates in athletes
However, in the case of athletes, the thing changes. Those athletes who train in anaerobic disciplines need a constant carbohydrate contribution. It is interesting to alternate complex and simple carbohydrates depending on the moment of the day and the competitive period or training volume. In the case of aerobic discipline athletes, it may be interesting.
Carbohydrate intake is related to obesity since they produce an increase in diet calories and in many occasions of appetite. They present little satiating capacity, except for those whole grains rich in fiber, and therefore encourage more food than necessary food. In addition, the intake of this macronutrient in large quantity entails pancreatic stress and an increase in insulin production that is not usually interesting unless the individual is a high intensity athlete. Therefore the most appropriate is to reduce carbohydrate intake and choose those that are less refined and less processed. All this in the framework of a caloric Normo diet.
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