A recent report by Foresight, written by 250 leading scientists, warns Britain's obesity crisis is so severe that it would take at least 30 years to reverse. If current trends continue, by 2050 fifty percent of adults and twenty five percent of children in the UK will be clinically obese. The report expects Type 2 diabetes to rise by seventy percent.
So people are becoming over-weight by eating too much? Well the good news is this isn't necessarily true. It's the type of foods you choose that can lead to weight gain.
Diets don't work!
Restricting food intake affects your metabolic rate (how the body turns the food you eat into fat). If your body perceives energy supplies are limited, it actually begins to store more fat. The key factor in regulating metabolism is keeping blood sugar levels balanced.
So what foods cause imbalance that leads to weight gain? The main culprits are the excess amounts of sugar and refined carbohydrates consumed today.
There Is A Clear Link Between Increasing Weight & Type 2 Diabetes:
Refined carbohydrates and sugar are quickly broken down by the body into high levels of glucose, which causes blood sugar levels to rise. The body reduces levels by producing the hormone insulin, which transports glucose from the blood into your cells for energy, with any excess stored as fat. Excessive consumption of refined carbohydrates and sugar therefore leads to weight gain.
Refined carbohydrates cause the same detrimental effects on health as sugar; they both produce blood sugar imbalance. When levels rise the body turns excess into fat; with low levels you may become lethargic and experience cravings for refined carbohydrates.
Refined carbohydrates include white bread, pastries, white rice and pasta, cakes, biscuits and crisps.
The more refined carbohydrates you consume, the more blood sugar levels increase, leading to higher insulin levels. Excess insulin secretion causes the body's cells to become de-sensitised to its effects. Over time cells become so unresponsive that diabetes can result (an extreme form of blood sugar imbalance). With diabetes even the slightest imbalance in blood sugar can cause extra weight gain.
These foods produce a quick energy "boost", which is not sustained as these foods are digested quickly. The food refining process has removed most of the fibre content, so there is nothing to moderate their energy release. A blood sugar low therefore soon follows, producing an energy dip. Sound familiar? Do you find yourself reaching for more refined carbohydrates to address your low energy levels?
Low blood sugar levels can increase cravings for sugar and refined carbohydrates, being linked with reduced levels of the brain chemical serotonin. Weight gain is linked with reduced serotonin levels, as this regulates our appetite, mood and sleep patterns.
So How Can I Help Myself?
1. Balance Blood Sugar Levels: Choose foods that don't cause blood sugar imbalance. The Glycaemic Load (GL) is an easy way of identifying foods that either contribute to or help avoid blood sugar imbalance. All you need to remember is the lower the GL of a food; the less it is going to affect blood sugar levels. Low GL foods are known as "slow releasing" as they contain good levels of fibre, which slowly release the energy contained, therefore avoiding blood sugar highs and lows. Low GL foods also contain a range of beneficial vitamins and minerals; they have not been refined/processed.
Examples of low GL foods are oatcakes, beans, lentils, vegetables, wholemeal pasta, fruit (except for bananas, figs and dried fruit)
Whereas foods with a high GL rating are "fast releasing"(think high GL = high blood sugar levels), containing high energy but negligible fibre (see recommended reading sources at end of article for tables listing GL foods)
Gradually reduce Consumption of Stimulants: it's not only sugar and refined carbohydrates that imbalance blood sugar. Tea, coffee, alcohol, smoking and chocolate are all linked with over stimulating the body. Reducing consumption can help avoid blood sugar imbalance.
2. Increase Fat Consumption: yes really! What is important to grasp here is it's the type of fat eaten that helps weight control. Essential Fatty acids (omegas 3 and 6) are needed and used by the body and can actually help counter some of the detrimental effects of insulin resistance and remove stored fat. The body can't produce essential fatty acids, so its vital these are obtained through the diet. Incorporating regular amounts of essential fatty acids can help achieve weight loss. They provide flexibility to each cell, ensuring nutrients are received and waste products removed. Good dietary sources are oily fish, green leafy vegetables, un-salted nuts and seeds, flax (linseed) and avocados.
Whereas saturated fats found in many processed/refined foods and animal products i.e. dairy and meat can contribute to weight gain, by inhibiting removal of stored fat and waste products from cells and can actually reduce levels of Essential Fatty acids.
3. Combine good quality protein and essential fats with carbohydrate: protein and fat don't affect blood sugar levels, as they are not digested via the bloodstream. Combining them means your blood sugar level won't increase as rapidly.
4. Vary Your Diet To Supply Fat-Burning Nutrients: consuming a wide range of fruit and vegetables can help ensure you receive adequate levels of vitamins and minerals needed to avoid excess fat deposits. You need a range of B vitamins, vitamin C and magnesium to turn blood sugar into energy, rather than fat.
5. Ensure you eat small, regular meals in order to avoid blood sugar lows. Eating the right kind of foods, little and often, contributes to stabilising blood sugar levels and controlling weight and appetite.
Together with dietary changes, regular physical exercise is also key in avoiding weight gain and achieving weight loss. After regular physical exercise your metabolic rate can increase for up to 15 hours, so aim to incorporate regular exercise into your lifestyle.
Gradually incorporating the above changes into your lifestyle can help you to address weight gain and help to lower your risk of obesity and diabetes.
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