It amazes me how many people still think that eating low-fat or low-calorie food is the solution to weight loss.
Every day I see people struggling with this low-fat or low-calorie diets. It hurts me to see how much unnecessary worry brings this myth for so many people.
For this myth once and for all rid the world, I put the five main health benefits of low-carb eating in a row in this article – all scientifically.
To start as a brief introduction to why (too much) carbohydrates well as bad.
Carbohydrates: a source of energy
Our body needs energy to function. And the energy we get from protein, fat and carbohydrates in our diet.
Carbohydrates are mainly found in products made with grains such as bread, pasta and rice. But they are also found in potatoes and legumes.
The main source of carbohydrates is sugar. That is almost all ready-made food and meals, food parcels and collection bags and snacks and sodas.
To create usable energy from carbohydrates puts our bodies them into glucose, also known as blood sugar is called. Glucose is a substance that quickly gives a lot of energy to our body.
That in itself is all nothing wrong. The problem arises when we eat too many carbohydrates (and thus excess glucose get into our blood).
And we eat as Dutch (much) too many carbohydrates. Bread or cereal in the morning, bread at lunch and potatoes, rice or pasta at dinner. And often have a high sugar, cereals or worse … both.
In all, we get these carbs a day high blood sugar peaks (high levels of glucose in your blood) and that creates all kinds of problems.
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Fortunately there is a simple solution to avoid these blood peaks carbohydrate food (note, not carbohydrate -free food).
5 reasons to eat carbohydrates Low Carb Food and Keto Diet
Below you can read the five key benefits of low-carb eating, including scientific sources.
1. Reduced risk of cardiovascular disease
One of the causes of cardiovascular disease is a polluted bloodstream. Ouderdrom example, poor eating habits and smoking remains dirt back into the bloodstream. As a result, blood may be less well circulated.
Fortunately there is a remedy maid which can clean our bloodstream. That dust is HDL cholesterol. HDL stands for High Density Lipoprotein.
This is the medicine that our cleaning cleans veins and reducing the risk of cardiovascular disease. Therefore, also known as HDL is known as the ‘good cholesterol’.
You can increase the amount of HDL in the blood through the right saturated and unsaturated fats in food. Carbohydrates food contains a lot of those good fats and therefore this diet reduces the risk of cardiovascular disease.
Low Carbohydrate food increases the amount of HDL in the blood and thus the risk of heart disease decreases.
2. Low Carbohydrate food stabilizes blood sugar
Carbohydrates quickly after their food into glucose, also called blood sugar.
For our health is good if blood glucose (the amount of glucose in your blood) is balanced. That means the amount of glucose does not fluctuate too much in your blood.
If we eat too much carbohydrates, our glucose fluctuates much and that balance so upset. It works as follows.
All carbohydrates that we eat are converted to glucose. So if you eat too many carbohydrates is there too much glucose in our body. Every time we receive too much glucose, we get a spike in our blood sugar.
Such a peak is unhealthy. It is even toxic to have many blood glucose.
Fortunately we have filtered a special security system that ensures that excess glucose from your bloodstream quickly. That removal of glucose from the bloodstream is done by a hormone called insulin.
Insulin allows the glucose overdose decreases rapidly in the body. Your blood sugar then decreases again.
But the problem with carbohydrate-rich foods that your body often needs to produce insulin to control the glucose peaks. This results in large fluctuations in blood sugar levels.
The red line is true for people who eat carbohydrates. The insulin arrow is much more constant and barely peaks (Source: Dr. Andreas Eenfeldt).
Over time can cause the body to battle through those peaks. If that happens, the body stops responding to insulin. This is called insulin resistance, and that can lead to diabetes type 2 ; one of the biggest lifestyle diseases worldwide.
if you eat carbohydrates to stabilize your blood sugar. You will have no more glucose spikes. Moreover, the hormone insulin does not have to take action to combat peaks. This increases the risk of type 2 diabetes is increasing dramatically down.
In the following scientifically proven benefits of carbohydrates you are going to see a stable blood sugar is more good reasons for your health.
3. Low Carbohydrate eating lowers blood pressure
High blood pressure can cause many diseases such as heart disease, stroke and kidney failure.
Several studies have demonstrated that high blood sugar is one of the leading causes of high blood pressure.
Especially refined grains and sugars (carbohydrates two) make blood sugar rise explosively. These two foods are therefore directly responsible for high blood pressure.
Blood Sugar Spikes cause hypertension. With low-carb eating can stabilize blood sugar levels and therefore blood pressure.
4. Less carbs = less cravings
These fluctuating blood sugar will have a problem with it. It ensures that you get more hungry and have more desire to snack. Here’s why.
When insulin does its job immediately take off the blood sugar spike. Insulin does so rapidly, and thus the blood sugar drops even below the level of the carbohydrate meal. This is also called a sugar crash .
A sugar crash feel like you suddenly have very little energy. Many people are even quite tired of it.
The consequence of such energiedip is that you suddenly get a strong feeling of hunger; the urge to snack to eliminate the dip. And what food is preferred you think? Precisely, food rich in carbohydrates. Preferably with sugar so that you have quick energy.
And after eating carbohydrate-rich snack starts the whole process over again.
Low Carbohydrate food stabilizes your blood sugar levels as well as your appetite. You have less energy dips and therefore less binges.
5. You fall off carb food
We now know that a low carbohydrate diet stabilizes your blood sugar and that has some good effects on our health.
That stable blood sugar has a great advantage. When you eat carbohydrates you are going to burn excess body fat . Moreover, no new body fat. In other words, you fall down.
These three effects of low carbohydrate food promoting weight loss:
- There are no more carbohydrates converted into fat.
- Eating carbohydrates promotes fat burning.
- Hunger decreases by eating carbohydrates.
How do these three effects just below I explain step by step.
- Carbohydrates and fat
If we have too much glucose in our blood insulin makes sure that the blood sugar drops again.
That makes insulin in two ways:
- Insulin helps glucose to the places in the body where energy is needed.
- Insulin converts glucose which does not need our bodies in body fat. This backup power for later.
Especially point two is a major cause of weight gain. If you eat a lot of carbohydrates namely, there is more glucose in your body than necessary. This excess glucose is then converted into body fat.
- Carbohydrates and fat burning
Now it is clear that excess glucose turnover in body fat, we can see the following effect of insulin.
Insulin does this by blocking an enzyme needed to break down body fat.
As you can see, the problems are piling up. Because carbohydrates not only provide greater fat storage. They also agreed to block a substance that can break down this fat.
Less carbohydrate food so has another big advantage: you give the body a lot more opportunity to burn and thus fall off fat.
- Carbohydrates and hunger
There is finally a good point that helps in weight loss with a low-carb diet. It arrived just mentioned: you’re less hungry.
And that’s fine, because hunger is a very nasty side effect if you want to lose weight. In a low-carbohydrate diet got there so do not bother.
The appetite decreases because a low-carb diet consists of much more proteins and fats. Remember that two other energy sources from the beginning of this article?
Especially healthy fats from organic fish, nuts, seeds, avocados and olive oil are a valuable fuel because longer feel full.