Carbs and fats are correlated in many ways. People love foods that have carbohydrates in them. And, why wouldn’t they? Carbohydrates are so yummy!
The sugar, starch and fibre content in any fruit or vegetable makes it so yummy, we can never resist carbohydrates.
However, it is often found that we don’t know which foods have carbs in them and if they really help us gain weight.
So let’s find out what carbs are and if they can really help us gain weight.
What are carbohydrates?
Carbohydrates are macronutrients that help your body obtain energy and calories. There are only three main macronutrients our body gets: Carbohydrates, Proteins and Fats.
Since the body can’t produce these macronutrients on its own, we must consume carbs according to our diet goal.
Avoiding carbs is not a good thing, they are very much needed for brain function, central nervous system and energy for muscles.
There are two types of carbohydrates: Simple and complex.
Simple carbs can help gain weight as they are empty, space-consuming carbs, while the complex carbs have nutrients in them and are very essential for our energy and metabolism.
What are carbs made of?
Carbs are made of two types of compounds: Aldehydes and Ketones. These are responsible for storing food in our bodies. If we consume complex carbs, they help us digest very well and give us energy.
If we consume too much simple (empty/junk) carbs, we might not have a healthy weight or might result in obesity.
What do carbs do?
Let me explain this in a simple manner… While Aldehydes and Ketones work in accordance with saving fats and calories, they also convert them in energy.
So that’s what a good carb should do. However, eating simple carbs won’t lead to weight gain as well.
No matter how much junk carbs people eat, some people just don’t gain weight because their bodies can convert them easily into energy.
Their fat-burning mechanism is hyperactive and that can never lead to a healthy weight gain.
Whereas some people gain weight easily even after eating complex or healthy carbs. It is because their fat-burning mechanism is not activated.
Which foods have carbs in them? How much can you consume?
Bread, pasta, beans, potatoes, rice, bran and cereals are full of carbs that contain a lot of starch as well. Most of these foods can give your body a boost of energy and stamina.
Overconsumption of these foods can lead to obesity or unhealthy weight gain. This weight is not good-looking or beneficial at all.
It makes you look baggy and old. While the healthy carbs consumption can be really good for you, the sugar and glucose content of carbs should be very limited.
Dietary guidelines say that we must consume about 225 to 325 grams of carbs every day for a healthy weight balance and energy.
How many carbs are needed to gain weight?
Well, this is often a question that comes from people who are skinny since birth and haven’t been able to gain weight.
It is not their fault, there are thousands of skinny people in the world today. But if you’re concerned about being weak, it should be taken care of for sure.
You may consult a nutritionist and ask them about the carbs and how much you can consume them. However, the usual reports state that we must not exceed 400 grams of starchy carbs a day.
Each gram of carbohydrate has 4 kcal. You can imagine the quantity of sugar built-up it creates in your body.
No, carbohydrates alone can’t be of any help in gaining weight.
While they can’t help you gain weight if you have been skinny always, they can at least help your body gain some energy.
You can consume healthy carbs like fruits and vegetables instead of consuming bread and pasta.
These can help your body’s digestion and thinking power. The functional fibre in carbs will also help your body maintain healthy bowel movements.
So, including carbs in your daily diet is a must as a part of a balanced diet.
However, relying on just carbohydrates is absolutely wrong if you want to gain healthy weight.
There are many more nutrients your body needs to be able to control the fat-burning mechanism. So let’s see what you can eat and must include in your diet every day.
Foods you should eat to gain healthy weight…
Plants, raw vegetables, fruits, dry fruits, milk and other dairy products can be really beneficial if you want to gain weight in a healthy manner.
However, too much of anything can be extremely dangerous, so be very careful about how much of what is included in your diet.
We’re so busy in our lifestyle, I don’t think we have the time to count the nutrients and do a calorie check after every meal, correct? That’s why we have dietary supplements these days.
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Now it’s up to you to decide whether you want to live as per the myth: hogging on carbs can lead to weight gain, or live as per the truth: Eat all nutrients to establish a healthy weight gain.
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Medlineplus: https://medlineplus.gov/ency/article/002469.htm Medical News Today: https://www.medicalnewstoday.com/articles/161547#nutrition Harvard Edu: https://www.hsph.harvard.edu/nutritionsource/carbohydrates/ Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705 Health Direct: https://www.healthdirect.gov.au/carbohydrates Eat Right India: https://eatrightindia.gov.in/balanced-diet.jsp Healthline: https://www.healthline.com/nutrition/18-foods-to-gain-weight NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4224210/ Pub med: https://pubmed.ncbi.nlm.nih.gov/8116550/ The Lancet Public Health: https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30135-X/fulltext AACR: https://cancerres.aacrjournals.org/content/71/13/4484 Eufic: https://www.eufic.org/en/whats-in-food/article/the-basics-carbohydrates