There are three forms of carbohydrates in food: sugar, starch and fiber. Most people know that sugar is easy to make people fat, because it is a refined carbohydrate and also becomes a simple carbohydrate. In fact, there is another kind of carbohydrate, which is also very easy to make people fat, and that is starch, also called complex carbohydrate.
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The common carbohydrate sources in our food are mainly rice, noodles, sugar, vegetables, fruits, beans and so on.
Most of the carbohydrate comes from plants. There are two ways for plants to store carbohydrate, one is starch and the other is dietary fiber. Starch is a way for plants to store energy, and fiber provides structure for plants.
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At the same time, starch can also provide energy for us. The energy supply mode of starch is fast and direct, and it is also the energy supply mode chosen by 99% people at present. We often say that people are iron rice steel, and they are hungry without a meal, because rice and flour provide us with energy. If we lack these energy supplies, we will feel weak and hungry.
Fiber is also a carbohydrate, but after entering the human body, it is absorbed slowly and has little calories, so it can keep full for a long time.
Therefore, when calculating carbohydrates in a low-carbon diet, fiber content is generally excluded, because these carbohydrates are good carbohydrates and have little effect on insulin. We usually calculate net carbohydrate = total carbohydrate-fiber, which is what we should pay attention to when reading the nutrient composition table when shopping.
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At present, most people know that eating sugar will make them fat, but only a few people know that staple foods such as rice and noodles also belong to sugar.
Most people still think that eating meat and fat will make you fat. They think that eating meat will make you fat, so the old people at home may tell you to eat less meat to lose weight. Most fitness experts will tell you to eat less oil, less salt and less sugar.
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It is often said that I ate a bowl of vegetarian noodles with little oil at night, and there was no meat in it. It's time for me to lose weight. I just ate a bowl of sugar. Do you think it will be easy to gain weight?
In fact, starchy rice, flour and other staple foods are just complex carbohydrate, also called polysaccharide. After we ingest these staple foods, they will break down into glucose when we enter the body. If we eat too much for a long time and don't have enough exercise to consume them, it will easily lead to obesity.
What are the common high-carbon water foods?
In our daily life, most people in China are eating a lot of high-carbon water food. We eat staple food, rice flour, bread, pizza, pasta and so on, as well as some sweets, sugar, many fruits with high sugar content and most sugary drinks.
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In addition to these, we often say that healthy food contains a lot of carbohydrates, such as coarse grains, whole wheat, potatoes and other root foods. Compared with refined rice flour sugar, starch-rich foods contain more fiber, minerals and starch types. For example, potatoes contain more resistant starch, so if you want to eat carbohydrates, you can eat these crude carbohydrates in moderation, which is relatively healthier.
What is a low-carbon diet?
Low-carbon diet is to reduce the intake of net carbohydrates (total carbohydrates-fiber) in food. Low-carbon diet can reduce weight, reverse diabetes, lower blood pressure, relieve various metabolic diseases and improve individual health.
In fact, a low-carbon diet is a big family with many brothers and sisters. It can be said that many popular weight loss methods are based on low carbon. I have always said that you can't lose weight without low carbon.
No matter what you often say, Maggie diet, Copenhagen diet and Dukan diet are all based on low carbon, but they are different. At present, the low-carbon diets popular abroad and recognized by many people include primitive diet, ketogenic diet, gluten-free diet and so on. They are mainly low-carbon diets, but the proportion of protein fat in each diet is different, and the requirements for food are also different.
The most primitive low carbon is Atkins diet, and most people think that low carbon is Atkins diet. This diet has been vomited by many people.
Atkins diet has been controversial for a long time, but Atkins has made many contributions. He let the world know about low-carbon diet and felt the magic of low-carbon diet. However, his diet is risky and not particularly healthy.
Short-term can be used to lose weight, but long-term is not necessarily suitable, because there are too many protein in his diet. At present, many recent studies have found that long-term intake of protein may have some health risks, but short-term weight loss is not a big problem.
I shared the story of Atkins' father before → I wanted to be an actor when I was young, and I accidentally became the originator of the weight loss industry.
Slowly, ketogenic diet has become more and more popular in recent years. Many people find it okay to be fat. The latest research subverts the traditional low-fat diet to lose weight.
I believe that the traditional low-fat diet will die out in the next few years, but at present, the fitness circle and the medical industry are recommending low-fat diets, but most people are increasingly recognizing good fats, such as coconut oil, olive oil and butter.
The feud of low carbon and low fat
Low-fat diet is a traditional health concept. Most people think that a low-fat diet is a healthy way of eating. Low-fat diet has been popular for decades. Many commodities are under the banner of low-fat diet, but they add a lot of sugar, claiming to be very healthy, such as low-fat milk, some yogurt and so on.
Now, many new studies have found that good fat is very healthy, and a low-fat diet has become popular. 19 In the 1980s, from 1984, Time magazine also published a long article because of some unscientific research reports on the harm of fat to health and the benefits of low-fat diet to health.