Debunking Carbohydrate Myths: Embracing the Sweet Truths of Sugar, Weight Loss, and Health

 

 Consuming sugar is normal

 

Sugar itself does not pose any threat to health and is not harmful. Adequate consumption of sugar does not lead to the development of diabetes, obesity, or aging, and does not present a danger. There is no harmful or beneficial food, there is only an adequate or inadequate amount of it.

 

Fruits and berries help with weight loss

 Fruits and berries have low calorie density, have a large volume, and contain a lot of fiber. Overeating fruits is very difficult, as excessive consumption leads to discomfort in the digestive system (due to fiber). Research confirms that consuming fruits helps to lose weight.

 

 Carbohydrates are almost not converted into fat

 The synthesis of fat from carbohydrates occurs much less actively than is commonly believed. According to research data, carbohydrates account for approximately .

Insulin does not provoke fat gain

 

The hypothesis of obesity development, implying that fat is gained due to regular "spikes" in insulin, has been repeatedly refuted by clinical trial data. Insulin itself does not provoke fat gain and does not hinder fat loss. It all comes down to energy balance.

 

It is possible to consume a lot of carbohydrates and still lose weight

 Meta-analyses comparing low-carb and high-carb diets with a calorie deficit show that high-carb diets better contribute to reducing body fat percentage. Carbohydrates can make up 55-60%.

 Carbohydrates are an essential component of a modern person's adequate diet. Despite the body's ability to survive without carbohydrates through gluconeogenesis, carbohydrates remain an effective tool for managing health and figure.

There are a huge number of myths and misconceptions surrounding carbohydrates and insulin. The reality is that adequate carbohydrate consumption poses no danger to the body.