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Carbs and Obesity
Carbs and Obesity
RDA = 130 grams of carbs per day and the avoidance of simple carbohydrates
GLYCEMIC INDEX (GI):
It is a rating system for foods containing carbohydrates.
Classification of carbohydrates in terms of glucose and insulin responses:
It shows how quickly each food affects the blood sugar (glucose) level when that
food is eaten on its own.
White bread is an example of carbohydrate with high glycemic index, digested
quickly into glucose and causing blood sugar to spike quickly (high glycemic index)
In contrast brown rice is digested more slowly causing a lower, more gentle change
of blood sugar level (low glycemic index)
LINK BETWEEN GI AND OBESITY:
Three mechanisms are involved
1) High glycemic carbohydrate leads to postprandial hyperinsulinemia and excessive
weight gain
2) Sugar containing drinks tend to displace energy from other food sources leading to
increased energy intake
3) High glycemic index food promotes hyper-phagia
Low-GI diets reduce plasma fatty acids and may suppress production or release of
signaling hormones from adipose tissue, in turn tending to reverse dyslipidemia and
insulin resistance
POSITIVE EFFECTS OF CARBOHYDRATES ON
OBESITY:
High carbohydrate foods promote satiety in the short term
Excess energy in any form will promote body fat accumulation and will lead to
obesity if energy expenditure is not increased.
It all depends on the type of carbohydrate
A fiber-rich diet (complex carbs) is important in the control and management of
obesity. It provides bulk to food which makes you feel fuller while reducing the
calories consumed
Certain pentoses (polysaccharides) present in fiber binds with cholesterol, thus
reducing its absorption from the intestine.
Fiber rich foods include wheat bran, whole wheat four, peas, carrots and most of the
leafy green vegetables.
NEGATIVE EFFECTS OF CARBOHYDRATES ON
OBESITY:
High glycemic index
High blood sugar levels
If not utilized by body, builds up fats
They contribute to excess energy intake and subsequent weight gain.
Leptin; the satiety hormone. Ghrelin; the hunger hormone. When ghrelin levels are
high, we feel hungry. After eating, ghrelin levels fall, and we feel satisfied.
GHRELIN AND LEPTIN:
Leptin is anorexigenic (i.e., appetite suppressant)
Ghrelin is orexigenic (i.e., appetite stimulant)