Today we wanted to talk about carbs vs fat.
All the diets out there have some sort of ban towards either carbs or fat but what’s truly healthy?
Carbs and fats act in very different ways in the body.
Carbohydrate is the most efficient source of energy for your body. Regardless of your activity level, complex carbs provide the energy that fuels muscle contractions. Once eaten, carbohydrates break down into smaller sugars (glucose, fructose, and galactose) that get absorbed and used as energy. Any glucose not needed right away gets stored in the muscles and the liver in the form of glycogen. Once these glycogen stores are filled up, any extra gets stored as fat.
Carbs can give an extremely filling feeling or a very bad allergic reaction, so it’s important to know how to choose the best. If you have no issues with gluten – a protein contained in wheat (and derivates), rye, barley, malt, couscous and oats (by cross-contamination) – focus on 100% wholesome version of them and you are good to go.
Other options are sweet and normal potatoes, quinoa, millet, buckwheat, rice, amaranth, sorghum, beans & lentils (for more protein), fruits and veggies.
Carbs only contain 4 kcal each gram and can make a meal big in volume, but it can be digested very fast, which means that if you are trying not to snack, you might also need to focus on protein.
Carbs are a rich source of fiber, mineral and vitamins, much more than any other macronutrient. These are beneficial for longevity and avoidance of chronic disease and make them the healthiest foods available.
Fat is the second favourite source of energy for your body, but contains 9 kcal each grams! More than double!
The most common sources of fats are oils, nuts, seeds and peanuts, avocado, all animal fat from meats and dairy.
Fat is not bad per se, however, it can reduce drastically the serving size of your meals for the same amount of calories; one tablespoon or 15 ml (12 grams) of oil contains 120 kcal, which is 1 and 1/2 apple worth!
The benefits of fats are many, from regulating hormones to making you full for a long time. Fat can be included in one’s diet when it is coming from unrefined, unsaturated sources.
Despite having positive qualities, all oils are refined products and contain no fiber at all; oil is to fat what sugar is to carbohydrates.
A diet without oil can really improve digestion and limit overall calories and it’s better anyway to get your daily fat from wholesome sources like nuts, seeds, peanuts and avocados.
All animal fat is saturated, the type of fat that builds up in you arteries and will increase bad cholesterol, so we recommend to avoid it.
So what’s the best choice? Is up to you… If you prefer quick energy and larger meals, a higher carbohydrates diet is better for you. However, you might want to keep your fat under control as when one macronutrient is high, another should be lower to balance out.
If you instead suffer from hunger very often and are happy with smaller, more flavourful meals, than you might want to try increasing your fat consciously (by checking with apps like chronometer or myftinesspal in order to stay within your daily calorie range).
In any case, if you are unsure about what is the best food for you and your activity level, we recommend to compile a successful eating plan with the help of an experienced Health Coach or other nutrition consultant.
In the meantime, we are very proud to offer many wholesome products that contain wholesome carbs and unsaturated fats.
Don’t settle for less, pick from our amazing wholesome food selection on our online shop.