Simple or sugar carbohydrates cause weight gain by storing glucose in fat cells, whereas complex or starchy carbohydrates do not add extra pounds to your weight.
Consumption of carbohydrates is required to fuel the body with energy. The carbohydrates are categorised as simple carbs and complex carbs, depending on the food’s chemical makeup and the rate at which sugar is digested and absorbed. Excess intake of simple carbohydrates found in table sugar, candy, some syrups, chocolate, pastries, cakes and non-diet soda pile on the pounds.
How simple carbohydrates increase weight?
Insulin present in the body is unable to handle the excess of simple or sugar carbohydrates. Thus, they build up in the bloodstream. Insulin fails to remove the excess amount of glucose out of the blood and thus it gets stored as body fat. This is how your weight increases.
In a condition worse than this, excessive intake of sugar carbs compels insulin to store glucose in fat cells whereas blood glucose level reduces. This causes you more hunger pangs, leading to weight gain and onset of type 2 diabetes later in life.
Why consume complex carbohydrates?
Simple carbohydrates immediately shoot up the blood glucose level and give temporary energy to the body. Energy attained from sugar carbohydrates doesn't last for long and soon you may experience hunger pangs. Complex or starchy carbohydrates are a better choice as they not only make you feel full soon but also for a longer duration. However, they take longer to digest, but do not add to your body weight. Half of the total calories required by the body must be acquired from the sources of complex carbohydrates (whole grains, pasta, and brown rice) as they contain fibre, minerals and vitamins.
With consumption of starchy carbohydrates, your body starts utilising its own fats for energy rather than storing glucose as fat cells. This helps you to shed weight. Eating a diet high in complex carbohydrates, you could cut down your chances of developing diabetes because the sugar present in the blood never exceeds the required amount, thereby, causes no insulin resistance in the body.
Water retention causing weight gain
Usually, athletics who require intense stamina, are put on high carbohydrate diet a few days before a competitive activity. Following this diet means maximising the consumption of carbohydrates’ sources and restricting much of physical activity. However, dieticians believe that sticking to a carbohydrate- loaded diet may result in water retention in the body, which can be a reason behind weight gain. By reducing your intake of carbohydrates, body will burn glycogen which contains a lot of water. This will result in frequent urination, which will aid in losing weight.
Read more articles on Weight Gain.
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