Our body needs a minimum amount of carbohydrates and a large amount of fat. One of the reasons carbohydrates damage the brain is due to spikes in blood sugar. Sugar levels rise after carbohydrate intake. At this time, the level of adrenaline, serotonin (hormone of happiness) and dopamine (responsible for learning abilities) decreases. Along with them, the level of magnesium also decreases. As a result, the functioning of the liver and nervous system becomes difficult.
In America (both North and South), carbohydrates make up the majority of diet. Fats receive the least attention. This is a critical mistake.
In 2012, a study was conducted in the United States that made changes in the field of nutrition. The participants in the experiment were divided into 3 groups. The first group was on a 60% carbohydrate diet, 20% protein and 20% fat. The second group was 40% carbohydrates, 40% fats and 20% proteins. The third group consumed calories from fat - 60%, protein 30% and carbohydrates 10%. The third group of people lost the most weight. This group of people also showed better blood work results and even improved in overall health. As a conclusion, it was found that a low-carb diet was more than twice as effective as a low-fat diet.
There are two types of carbohydrates - Fast acting and Slow acting. Not all of them create a spike in blood sugar. White flour, rice, potatoes, sugar, sodas, sweets, honey are absorbed very quickly and stimulate the release of insulin. They create a sudden spike in blood sugar.
At the same time, carbohydrates in vegetables and fruits contain fiber, which slows down their absorption into the blood. Fiber also removes more than half of the carbohydrates contained in this vegetable or fruit. It means if a fruit has 12 carbohydrates, your body will consume only 5-6 of them. The rest will be removed with the fiber next time you are using restroom. This keeps insulin levels at a more stable level. In addition, there are much less carbohydrates in them than in fast acting foods, which is also important.
An excess of carbohydrates causes the body to continuously increase insulin levels. As insulin levels rise, fat burning slows down. Even if during the day you use up all the carbohydrates you ate, high insulin levels will prevent the body from burning subcutaneous fat as an alternative source of energy. It becomes a vicious circle. Energy from carbohydrates is spent but there is no access to subcutaneous fat. The body has to draw energy from muscle fibers. As the result it weakens our muscles and in long term will cause many health problems related to it.
We need fats more than carbohydrates. We need unsaturated fats (seeds, avocados, nuts, olives) and saturated fats (mother's milk, Omega 3, coconut oil, walnut oil, etc.)
Our body uses fatty acids in different ways. Leukocytes with their help destroy harmful bacteria. The endocrine system uses them to transmit signals for the production of hormones. The liver uses saturated fat to protect us from toxins.
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and other healthy oils