CARBOHYDRATES & FATS
This week we look at carbohydrates and fats and why they’re not the enemy re: fat loss.
First, let’s start with carbohydrates.
All carbohydrates we consume are digested into monosaccharides or simple sugars before they’re absorbed by the body, regardless of whether the food source is a simple sugar cube or a high-fibre, low glycemic index bowl of oatmeal.
It’s just that the “healthier carbs” are digested and absorbed much slower while containing more micronutrients.
The “non-healthy” carbs are digested very quickly and likely contain a lot less beneficial micronutrients.
Although the fundamental process of digestion is the same, people also differ in their tolerance and handling of carbohydrates.
When the diet consists of simple sugars and refined carbohydrates (which the body breaks down rapidly), you may notice elevations in blood triglyceride levels, bad cholesterol, and insulin resistance.
On the other hand, carbohydrates that are digested and absorbed slowly, such as whole grains, fruits, and vegetables, can help to control insulin response, energy levels, and body composition.
You stay fuller for longer too which is a big deal when trying to lose fat!
Think of the volume of food that 250 calories of vegetables looks like
Other benefits of a lower glycemic diet include increased vitamin and mineral intake, increased fibre intake, enhanced satiety, a higher thermic effect of feeding, and blood sugar control.
FIBRE
Fibre comes in different forms (soluble/insoluble) and is important for satiety, blood fat levels, colon cancer, motility and gut health.
The minimal recommended intake for fiber is 25 grams per day.
The optimal amount is around 35 grams/day for women and 48 grams/day for men.
Great sources of fibre are vegetables, legumes, fruits, nuts, seeds, and whole grains.
WEEKLY TASK
Look at your past week of fibre intake and carbohydrate choices.
Are there some choices of carbs that work better for you?
Feel fuller for longer? More energised? Certain carbs make you feel drowsy? Not filling?
Your task is to make some positive choices that works within your lifestlye.
And also bump up your fibre intake over this week.
RESOURCES
ARE FATS HEALTHY?
This week we look at “healthy fats”, eating a range of sources, and other benefits.
There are 3 main types of dietary fat: saturated, monounsaturated, and polyunsaturated.
Is there such a thing as healthy fats?
Typically you'll see monounsaturated and polyunsaturated fats labeled as "healthy".
Yet early humans evolved eating lots of unprocessed forms of saturated fats.
Such as organ meat, wild game, blubber, coconuts, etc...
So, a better definition of "healthy fat" might be "relatively unprocessed fat from whole food".
You would class unhealthy fats as those that are industrially produced and designed to be nonperishable, like trans-fatty acids.
Since humans evolved by consuming a diet of whole foods, fat intake from mono-, poly-, and saturated sources was distributed evenly.
Scientists estimate that the omega-6/omega-3 ratio in a hunter-gatherer diet is around 1:1.
Humans currently consume a ratio of about 16:1 to even 20:1 – an intake that’s way out of balance.
Much of our omega-6 and saturated fat intake is from refined fat sources, not from whole foods.
Fats exert powerful effects within the body.
We need adequate fat to support metabolism, cell signaling, the health of various body tissues, immunity, hormone production, and the absorption of many nutrients (such as vitamins A and D).
Having enough fat will also help keep you feeling full between meals.
There are more benefits with evidence to support them:
Strong evidence
Cardiovascular protection (though there is less evidence for protecting against heart failure)
Improve body composition
Alleviate depression
Average evidence
Prevent cancers
Preserve memory
Preserve eye health
Reduce incidence of aggressive behaviour
Reduce ADHD and ADD symptoms