Weight Loss: Carbs at night ? Are carbohydrates good or bad to eat at night ? Are carbs at night making you Fat? CARBS BEFORE BAD ?

Carbohydrates are the most important energy source for our body.

 

Carbohydrates are a macro nutrient that, when broken down, turns into sugar (glucose) and is used by the body as energy or fuel.

Carbohydrates come in simple forms such as sugars and in complex forms such as starches and fiber. The body breaks down most sugars and starches into glucose, a simple sugar that the body can use to feed its cells.

Now to understand whether do consume Carbs at night or not , let us first find out what carbohydrate actually does to our body!!!!!

Checkout my post on type of carbohydrates: click here

What Carbohydrates does to our Body?

When people eat a food containing carbohydrates, the digestive system breaks down that food into simple sugar and that is Glucose, which enters the blood.

As blood sugar levels rise, the pancreas produces insulin, a hormone that prompts cells to absorb blood sugar for energy or storage.

As cells absorb blood sugar, levels in the bloodstream begin to fall.

When this happens, the pancreas start making glucagon, a hormone that signals the liver to start releasing stored sugar.

This interplay of insulin and glucagon ensure that cells throughout the body, and especially in the brain, have a steady supply of blood sugar.

Carbohydrates that raise blood sugar quickly are said to be on the glycemic index (GI), while those with a gentler effect on blood sugar levels have a lower GI score.

If you’re eating sugar - the sugar molecules can be digested and absorbed into the blood stream really quickly(being as close to body glucose), which is why they’re the most rapid form of energy, This is also why they are associated with a quick spike in blood sugar - your body absorbs all that glucose at once.) When you eat starch, the process of breaking it down into glucose happens over a longer period of time, because of its complex structure, 

Carbohydrates enter the bloodstream as glucose at different rates.

·        High-GI carbs enter the bloodstream quickly as glucose

·        Low-GI carbs enter slowly, because they take longer to digest and break down.

In the long term, low-GI foods, together with exercise and regular sleep, are better for maintaining health and body weight.

Low GI carbohydrates are linked to: 

·        less weight gain

·        better control of diabetes and blood sugar

·        healthier blood cholesterol levels

·        lower risk of heart disease

·        better appetite control

·        enhance physical endurance.

So when should we eat carbohydrates?

If your diet consists of excessive carb and sugar without any fibre (which gets absorbed faster), there are high chances that your level of blood glucose will shoot up. Therefore, a low-carb diet is the most flexible diet.

If you are undergoing a weight loss then you should definitely include Complex and Fibrous carbohydrates in most of your diet and try to avoid simple carbohydrates.

Complex carbohydrates are always best except, again , after a workout where you could take simple (sugar) carbohydrates to get a insulin spike, but at other times doing this is not very beneficial because insulin is a storage hormone and its going to shut everything into muscle. 

There are many tasty vegetables that can be included on a Low Carb Diet.

In addition to being low in carbs and calories, they may reduce your risk of various diseases and improve your overall health and well-being.

Eating carbs right after a workout can help to repair the micro-damage that you do to your muscles during the workout. This means that your training schedule plays a role in the optimal time to eat carbs. 

Eating carbohydrates at night doesn’t necessarily make you gain weight. It’s eating an excess of carbohydrates, at any time of day, which may lead to weight gain. That is an important point that you need to remember.

It is however advisable to eat more of low GI Foods at night so that, it keeps you full for a long period of time till the morning breakfast.  

If the amount of carbohydrates that you are taking in your dinner, fits to your daily required macros , then you can have it without any guilt. But however if it crosses your macro limits, then it is definitely going to make you fat.

The best time to eat carbs is when it suits you!

If you choose to have carbohydrates like cereal or toast for breakfast. That doesn’t mean you can’t have any more carbs that day! Remember, how you distribute your carb intake should suit you and your lifestyle. Living a healthy lifestyle should be enjoyable and sustainable — not a short-term fad! 

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Weight Loss : Bread or Roti ? Which is the best option for Weight loss !!!

Bread or Roti

Roti or Chapati is easy and go to food in all South Asian Countries. Nowadays Bread has gain a lot of popularity, as being readily available in the market. White Breads have now turned Brown and replaced Roti in many healthy Kitchens. But can we find Bread a healthy option for our Weight loss!!

 Roti is made naturally and purely out of Whole Wheat Flour with the rusk . Most brown bread brands come with refined flour that makes the bread lose many of the nutrients.

The refined flour lacks natural minerals and vitamins and most of the vital nutrients get damaged in refining, leaving behind a rich source of sugar.

 It's easy to guess that rotis are way more nutritious than brown bread.

Roti is low in calories , full of fibres and minerals and a complete food. Whereas Bread lacks a lot of Fiber, and Vitamins and Minerals are lost during the processing of bread.

Bread is more of a convenient and easy option to get compared to roti which involves a lot of handwork and is easily available outside.

No yeast is added to the dough in the case of roti, while yeast is added in the baking of bread. Yeast may not suit some people when it comes to digestion.

Compared to a chapati, bread making involves a lot of ingredients and baking time. whereas chapati is just water and flour. 

Bread preparing involves adding of preservatives. Because they are mainly found at stores, they need to be fresh for at least some ample of time. Thus preservatives are added. However, rotis can be prepared at home without the addition of any such ingredient.

SUMMARY:

Although brown bread for weight loss has replaced white bread, don’t choose them blindly.

Roti is definitely better than brown bread. Roti is a much healthier option to consume as it is made with whole grains which are filled with fibers rich in carbohydrates, soluble fiber and proteins.

These fibers help boost your energy, promote healthy blood circulation and fill up your stomach. It is easy to digest it as the soluble fibers dissolve easily and pass through the intestines.

Let’s Sum up all the Information:

BREAD	ROTI
Added Sugar	Zero Added Sugar
Preservatives are added to keep it fresh	Freshly prepared and eaten
Often made of Refined Flour	Made of Whole Wheat Flour
Sodium content is high	Very little or zero Sodium added
Involves a Lot of ingredients and Baking time	Made with just two ingredients (Flour & water) and very less preparation time
Difficult to make at Home	Easy to make at home
Low Fiber content	High Fiber content
Vitamins and Minerals lost during processing	Retains High Vitamins and Minerals
Yeast is used in processing	No Yeast is used
Involves Fermentation of Dough	Does not Involves Fermentation of Dough
Easily available Over the Counter	Not very Easily available Over the Counter
Colouring Agent may have been used	No colouring Agent is Used
Comparatively high in calories	Low in calories

   

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