Since being more aware of the level of sugar and carbohydrates in my food I realise now that it was nothing else but those two things that made me obese. I am really learning now what has and has not got carbs in it. Never before did I realise so much fruit and vedge had it in. By the time you have added your carb intake for fruit and vedge that you will want to eat for the day, you have pretty much exhausted your ideal carb and sugar allowance. Just about everything you eat has carbohydrate in it and it is this naughty food that is causing most of the problems with our weight. The link below also highlights cognitive impairment is also a problem for people on high carb/sugar diets, so have a read it might just put you off eating so many of those sweet and starchy treats.
LETS TALK ABOUT THE STARCH YOU EAT WHICH INITIALLY COMES FROM CARBOHYDRATES
Starch is part of the total carbohydrates, along with sugars and dietary fiber. Although starch used to be referred to as complex carbs and sugars as simple carbs, both sugar and starch contributes calories and have the potential of rising your blood sugar levels, but dietary fiber does not. Eating more fiber can help you feel fuller longer between your meals that will prevent cravings and snack attacks that can ruin your diet. However, eating too much starch has the same effect as eating too much sugar.
Starchy foods are found in large amounts in the standard American diet. At breakfast, breakfast cereals, toasts, bagels, English muffins, muffins, croissants and oatmeal are the most commonly eaten starchy foods. At lunch and dinner, french fries, mashed potatoes, baked potatoes, rice, pasta, couscous, beans and lentils, pizza dough, buns, tortillas, taco shells and corn are rich in starch. Many snack foods are also very starchy, such as pretzels, crackers, rice cakes, potato chips and granola bars.
Blood Sugar Levels
Although most people believe that only sugar can raise your blood sugar levels, starch can produce the same results. Starch is made of a long molecule of glucose, or sugar, and when it is digested, it is broken down into sugar. Eating a lot of starchy foods can therefore create large variations in your blood sugar levels, making them rise quickly and then drop. These fluctuations are associated with varying energy levels, hunger and cravings, which can prompt you to overeat. Moreover, if you have prediabetes, diabetes or reactive hypoglycemia, eating starchy foods can exacerbate your blood sugar roller coaster and make it more difficult to manage your condition.
Eating too much of anything, including starch, can result in weight gain. Starch is a carbohydrates and contain 4 calories per gram. Moreover, many starchy foods, especially the processed and refined ones, can be addictive and make you want to eat more than you need while you pack on the pounds. Excess starch and sugar are easily converted to fat, especially when accompanied with the high insulin levels that result from increasing blood sugar levels. After being converted to fat, excess starch is then stored in your body fat stores for later use and you may notice that your clothes are getting tighter.
Reduce Your Starch Intake
Try reducing your starch intake, as well as your sugar intake for maximum benefits, to see how it influences your health and well-being. Start by eliminating all processed foods and foods made from refined grains, which include most of the pre-packaged and convenience foods found at your grocery store. Get the small amount of carbs you need from fruits, milk, yogurt, nuts, seeds and their butter. Follow this low-starch or no-starch diet for a few weeks and see if you notice any improvements in your energy levels and body weight.
WHAT HAPPENS WHEN YOUR BODY GETS TOO MUCH SUGAR – This is a great piece by an American doctor which pretty much sums up the sugar problem but then you have to add to that the hidden carbs/starch too that interact with the sugar. Its complicated.
THE SUGAR AND BRAIN CONNECTION – The following research concludes that a diet with high caloric intake from carbohydrates and low caloric intake from fat may increase the risk of cognitive impairment.