Do Carbs, Protein, or Fat Matter?
Food quality is very important when it comes to weight loss and disease prevention. Many of the foods that help prevent diseases also seem to help with weight control, Foods such as: whole grains, vegetables, fruits, and nuts as well as many of the foods that increase disease risk such as: refined grains and sugary drinks, are also factors in weight gain.
The old wives fables says that calorie is a calorie regardless of its source,but the best advice for weight control is simply to eat less and exercise more. How berth, modern research suggests that some foods and eating patterns may make it easier to keep calories in check, while others may make people more likely to overeat.
Dietary Fat and Weight
For good health, the type of fat people eat is far more important than the amount, as there is some evidence that show an increased consumption of unhealthy fats (trans fats) and saturated fats was linked to weight gain, but increased consumption of healthy fats-monounsaturated and polyunsaturated fat was not.
Protein and Weight
Higher protein diets seem to have some advantages for weight loss as people tend to feel fuller, on fewer calories, after eating protein than they do after eating carbohydrate or fat. It takes more energy to process and store protein than other nutrients that provide calories or energy (macro-nutrients), and this may help people increase the energy they burn each day. Another plus for protein, it helps people hang on to lean muscle during weight loss.
Some high-protein foods are healthier than others: High intakes of red meat and processed meat are associated with an increased risk of heart disease, diabetes, and colon cancer. Replacing red and processed meat with nuts, beans, fish, or poultry seems to lower the risk of heart disease and diabetes. Also this diet strategy may help with weight control.
Carbohydrates and Weight
When it comes to preventing weight gain and chronic disease, carbohydrate quality is much more important than carbohydrate quantity.Milled, refined grains and the foods made with them such as white rice, white bread, white pasta, processed breakfast cereals, and the likes which are rich in rapidly digested carbohydrate . The scientific term for this is that they have a high glycemic index and glycemic load. Such foods cause a quick and speedy increase in blood sugar and insulin that in the short term, can cause rapid hunger pangs, which can lead to overeating, which in the long run increase the risk of weight gain, diabetes, and heart disease.
Truth be said, Healthy Diet Can Prevent Weight Gain and Chronic Disease. Weight gain in adulthood is often gradual, about 500g a year, quite insignificant for most people to notice, but one that can add up over time. There’s increasing evidence that the same healthful food choices and diet patterns that help prevent heart disease, diabetes, and other chronic conditions may also help to prevent weight gain: Choose minimally processed, whole foods-whole grains, vegetables, fruits, nuts, healthful sources of protein (fish, poultry, beans) and plant oils. Limit sugared beverages, refined grains, potatoes, red and processed meats, and other highly processed foods, such as fast food.