Fat, fat fat! Fat is coming back and maybe to stay. It is starting to be discussed as part of our diets as a great component for fullness. But what is really out there about fat consumption?
We all already know that carbs make you fat, but is it just carbs? Really?
Well, let’s start from the very beginning and have a look at the carbohydrates and fat.
CARBS and weight gain, how does it work?
- The body must store glucose in case of an emergency to deliver glucose quickly into the blood stream in order to produce energy
- This storage is placed in the liver and should be full at all times.
- The body fills this storage by producing glucose itself (which the body does) or from the carbohydrates from food we eat
- The body breaks down carbohydrates into glucose during the digestion process
- A portion of this amount of glucose gets into the cells to produce energy
- Other portion will refill the glucose storage and the other portion will be storage as fat.
- If you eat carbohydrates in bigger portions, the excess of glucose will always convert into fat which would lead to weight gain
- Also, carbs will also increase the insulin resistance and other consequences as increase fat store in the cells.
What about FAT?
As said previously fat is becoming more and more discussed as a very important part of our diet.
The truth is that fat can bring other problems that would lead to the development of diabetes type 2 and obesity.
For me there is two concerns arising:
- There is the need to understand which fats are good for us to consume. For example, we shouldn’t increase the consumption of saturated fats.
- Understand that high quantities of fat will increase insulin resistance.
As a resume, nowadays everything has carbohydrates and sugar. Sugar and starchy foods are easy available for everyone and unfortunately we consume it with no rules.
Because of this overconsumption, more insulin is delivered in the bloodstream, more fat is stored due the big amount of glucose consumed which is not going to be all used. As a result, you get hyperglycaemia, high levels of insulin and over performance of the pancreas which leads to diabetes type 2 and obesity.
Regarding the fat, there are studies proving that ingestion of fat may increase insulin resistance. This is why when people eat meals that are rich in fat there is an unexpected raise on blood glucose levels.
What happens is that the free fatty acids living inside the cells will keep the cell “door” closed when in the presence of insulin and as a result, glucose will increase in the blood stream and more insulin will be produced.
After this detailed description, what should you do?
The big concern with carbohydrates is insulin resistance which depends on the quantity of carbohydrates that are consumed. Regarding the fat, the problem is the type of fat we eat and not the fat itself.
First of all, keep in mind that everyone is different and have different needs and beliefs and preferences.
Overall, I would be on the side where we should all avoid excessive consumption of highly processed fats and sugars. Things like ready meals, refined versions of food such as sugars, grains, meats, and oils should be avoided or reduced (to start with).
Put your cooking skills into practice, make small changes to your routines and shopping and reconsidering eating habits. Include whole foods in your diet, as close to their original form as possible, and start your journey for a better diet.
As discussed in other article, follow a balanced plate and diet, and eat in moderation, meaning that you should look to your portions!
Regarding the fats (and here is 5 good reasons to reduce them), consume healthy fats. Those are found in oily fish, nuts, seeds, avocados and olives. At the same time, keep eating vegetables, herbs and spices frequently.
It’s all about eating healthy and keeping yourself informed about the new research. Healthy lifestyle is the way to go further and the changes to it are in your hand.
It’s important that you keep the motivation high, give time to change and do small changes towards a healthier life.