Wed Aug 19 2020
“You Eat too much.”
You just do not exercise.”
“You and you alone are to blame for your obesity.”
These are statements we hear very often from people who speak to us about weight gain.
What causes obesity? Why do we get fat? Is it due to our overeating or our reluctance to exercise due to laziness?
There are no straightforward answers to all these questions.
It is true that too much food intake with very little or no exercise creates extra stores of energy in the form of fats and contributes to weight gain. But this is not the only reason. It is not how much we eat, but it is what we eat that matters most.
All Calories are not the same.
All foods that we eat do not give the same kind of calories. To understand this, let’s see two examples:
Here both are the examples of Sugar and give the same amount of calories. But when we eat fructose we are accumulating significantly high amount of fats (Increased risk of obesity) as compared to glucose; thus it is not only how much we eat, but also what we eat matters.
Wrong diet and lifestyle-related choices can put oneself at the risk of obesity and related health issues.
Who does not like to eat Junk food? But it’s calorie content is very high. It is an energy-dense food with negligible nutritive value. Junk food contains a high amount of Trans-fats, Sugar [Fructose] and Salt.
Junk food is harmful to us because,
List of junk foods:
By definition, Processed foods are such foods which are altered from their natural form for better shelf life. They contain large quantities of Sugar (Fructose), Vegetable oil, preservatives, trans-fats, artificial flavours, food colours and Salt.
Processed foods include any food which is canned, Boxed or packed, i.e. ready to eat foodstuffs.
We identify different tastes with the help of our taste buds. More often than not, the high quantities of Sugar and Salt trick our taste buds by not giving any single clear taste to the food. That is why we end up eating more than necessary.
The examples of processed food are:
Soft drinks are sweet, and everyone likes them. But do we know how much Sugar is present in each of these beverages?
The sweetener added to these drinks is called HFCS [High Fructose Corn Syrup], a self-explanatory name. HFCS is cheaper than regular Sugar but more harmful as it has a significantly high concentration of fructose than regular Sugar.
We all have read about the ill effects of fructose in our diet so we should understand the problems associated with drinking sugary drinks.
In fact, in the USA, some states are applying a SUGAR TAX to dissuade people from drinking these soft drinks.
The examples of sugary/Sweetened beverages are:
Obesogens in the form of Phytoestrogens or Pesticides can make us fat because of their endocrine disruption function.
a) Phytoestrogens: Phytoestrogens means the estrogens from plant sources. These estrogens act as an endocrine disruptor, i.e. They tend to modify. Our genes and make fat cells to store more amount of fat. It results in excess weight gain.
List of foods rich in phytoestrogens:
b) Pesticides: Pesticides, e.g. DDT, are synthetic estrogens and act similarly.
Lack of fibrous food can put us at the risk of obesity.
List of High fibre food:
Excess use of vegetable oil in the cooking can make one prone to obesity. Most of the cooking oils are rich in Omega-6 fats with very little or no omega-3 fatty acids. Omega-6 and omega-3 are both essential fats. But excess of Omega-6 without sufficient amount of Omega-3 in the diet is harmful to our Health.
Omega-6 leads to fat deposition in our body. Omega-3 has a protective effect against it, but insufficiency or its absence makes us susceptible to obesity.
ROLE OF GUT BACTERIA IN OBESITY:
Gut bacteria are of two types