The rant goes on; however, research by the National Health and Nutrition Examination Survey, which summarizes American’s nutrition patterns, shows that while the percentage of calories from fat has dropped from 36 percent to 34 percent, the data shows an
The rant goes on; however, research by the National Health and Nutrition Examination Survey, which summarizes American’s nutrition patterns, shows that while the percentage of calories from fat has dropped from 36 percent to 34 percent, the data shows an increase in total energy intake over the years. It’s not the carbs that make you fat — it’s the total calories you consume, and we consume too much fat and sugar.
Back in the early 1900s, the percentage of carbohydrates consumed was higher than it is today and the percentage of fat was lower without any prevalence of obesity. It has been only within the last two decades that there has been a significant rise in obesity, not just in the United States, but globally — a phenomenon referred to as “globesity.” The two primary variables in this situation are a dramatic increase in energy intake and a reduction in energy output. It is currently estimated that more than 75 percent of the American adult population does not exercise on a daily basis, even for 30 minutes at a low to moderate level of intensity.
Today’s American diet is lower in carbs and higher fat, and obesity has reached epidemic proportions.
Fat has nine calories per gram. This means that for less than one teaspoons of oil, butter, margarine or salad dressing, you’ve got more than 33 calories. A tablespoon is about 100 calories and offers very little bulk. The amount of energy that is required to break down that fat and assimilate it into your body is only around three percent. This is called the thermal effect of food. Fat requires very little work before you can call it your own. Protein and complex carbs require more energy to break down and be assimilated.
Carbohydrates, on the other hand, have only four calories per gram. This means you can eat a whole apple or a whack of salad or veggies and still only have about 100 calories. The other benefits are fiber, which keeps you feeling full longer and controls blood sugar, if the intake is low glycemic index carbs (high fiber, low sugar carbs), as well as multiple and diverse vitamins and muscle-sparing capacity. Athletes know that if they keep carbs in their system, their muscles will be sustained and their energy will be continuous.
Your brain uses glucose exclusively for energy and the rest of the body uses carbohydrates preferentially for energy. Each day you should feed your body 25 to 35 grams of fiber, with 45 to 65 percent of your total calories coming from good complex carbs such as veggies, fresh fruits and whole grains. This formula will not make you fat but will provide you with optimal energy, performance and satiety. You will stay full longer and have greater clarity of thought and long-lasting physical energy.
What trips people up and adds on the pounds is they don’t eat complex, fibrous carbs and instead fill up on simple sugars, alcohol and processed grains and fruits, that gives them quick energy and then leaves them craving more after the sugar rush is over. Add in the extra fats that usually accompany the sugars in junk food and you have more calories than you know what to do with, which brings us to the second issue — moving. It’s not the carbs that make you fat. It is lack of exercise and a diet that focuses on junk and convenience foods with little fiber and too much fat.
The other component of a healthy diet is protein. Protein, too, has only four calories per gram. About 10 to 35 percent of one’s diet should come from protein. Remember that grains and veggies have protein in them and even fruit has some, so you don’t have to get big portions of meat or dairy to get the amount you really need. Animal sources of protein can have very high levels of saturated fats, which add to the weight-gain issue as well as the coronary artery disease problem. Going with a diet that is mostly plant based, natural and unprocessed like our ancestors before us, and getting a little more activity in the day just as they did, will reverse the current trend toward obesity and put more life in your life.
• Jane Riley, B.A., C.P.T, C.N.A., can be reached at 212-1451 or www.janerileyfitness.com.
