Nutrition Myths Layed to Rest
August 10th, 2009 | By customizedworkoutplans
I’m sure you have heard plenty of fantasy about nutrition. “I have to stop eating carbs… I’m gainning too much weight” or “Don’t put splenda in your coffee… that stuff will kill you”. What if I told you that carbohydrates should be your best friend and that sugar substitutes are a great idea. It is time to put some of these nutrition myths to rest.
Myth #1: Eating carbohydrates will make you gain weight.
The truth is that carbohydrates are the primary energy source in your body, especially when you body is active. Carbohydrates can be used as body fuel, stored in the body as fuel for future use as glycogen, or replace metabolic intermediates. They also play a vital role in maintaining brain, central nervous system, and red blood cell function. When consuming carbohydrates in the diet, 1 gram of carbohydrates = 4 calories of energy while 1 gram of fat = 9 calories of energy. Clearly, eating 10 grams of fat will cause someone to consume more calories than 10 grams of carbohydrates (90 cals vs. 40 cals).
So why do people say eating carbohydrates makes them gain weight?
This stems from 2 possible reasons. First, people over consume carbohydrate and food in general. Just take a look around. When was the last time you went to a sit down Chinese restaurant? When was the last time you went to a Chinese buffet? In today’s world buffet style restaurants and family style restaurants are taking over. This places greater stress on the consumer. The common thought would be “Why spend $40 for an inexpensive dinner for two when you can spend $25 for two people and eat a variety of foods”. The problem with buffets comes with portions. When and infinite food source is made avaliable people tend to over eat (”When I’m done eating your going to have to roll me out of here”). Anything that is appealing to their eyes they put on their plate. People are taking in calories at an alarming rate. When the calories you put into your body do not equal or undermine the calories you expend through normal body function and exercise, the result is weight gain. So calories are not the enemy, over-eating is,
Another reason why people perceive weight gain is because carbohydrates attract water. This may make them a little heavier when stepping on the scales but does not represent the more important health concern: body fat. For every molecule of carbohydrate, 3 moleules of water become attached. This is not necissarily a bad thing. Water can relieve pain in your back and joints, help maintain concentration, reduce pain attributed to arthritis, minimize the onset of headaches, improve skin health, and manage your weight.
Carbohydrates are your friend and should be approximately 60% of the calories you consume. Keep an eye on food portions and remember, it is when the total amount of calories you take in exceeds the total calories you use during body upkeep and exercise that causes weight gain.
Myth #2: Sugar substitues are harmful and may cause cancer.
Some studies done with sucralose (Splenda) on rats showed cancer development that may be linked to the sugar substitute. These negative side effects are attributed to the amount of sugar substitute that the rats consumed. Imagine eating a garbage truck full of splenda. Imagine eating a garbage truck full of anything… Over consuming any product can be toxic, even certain vitamin packed vegetables. However, a majorities of studies show that sugar substitutes are not only safe for consumption but are calorie free. Great for coffee and even at times for baking, sugar substitutes are a great choice. There are some negative side effects from sugar substitues. The most common is upset stomach. Because sugar substitutes are not absorbed, thay pass through the small intestines and can be broken down by your body’s natural bacteria. This may cause boating or gas build up.
Instead of placing packets of sugar in your coffee adding calories, try a packet of splenda which is calorie free.
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