As we grow older, many of us find that maintaining a healthy weight becomes an uphill battle. This struggle often leaves us feeling frustrated and perplexed, wondering where we’ve gone wrong.
However, as a seasoned functional doctor, Dr. Jamie noticed weight gain as people age is a common issue among Brea and the surrounding area residents. A prominent factor? The persistent consumption of sugars and processed carbohydrates. Hence, the goal of the following blog is to shed light on these overlooked culprits, explaining how they contribute to excessive weight, and what you can do to mitigate their impact on your health.
Understanding sugars & processed carbs
Processed carbs—think cereals, sandwich bread, pasta, noodles, bagels, pizza crusts, crackers, burger buns, pastries, and so on—are far from their natural state. They’ve been stripped of nutrients and fiber during processing. Without nutrient value, these calories do not contribute to your body’s health and wellness. Instead, they contribute to weight gain.
The high glycemic index problem
Since processed carbohydrates are devoid of their natural fiber matrix, they rank high on the glycemic index. This means they quickly break down into sugars that are rapidly absorbed into your bloodstream, leading to a swift glucose spike.
The biochemical mechanics of weight gain
But what does a glucose spike mean for your body, especially in terms of weight gain?
The insulin-fat storage connection
A rapid glucose spike leads to a corresponding insulin spike. Why does this matter? When insulin levels shoot up, your body switches gears from burning fat to storing it. This means more refined carbs and sugars lead to more insulin, which in turn leads to more fat storage and weight gain.
The role of leptin in weight management
A dysregulated leptin is another consequence, a hormone that signals your brain when you’re full. It is possible to feel less satisfied after eating if your leptin levels are out of balance, resulting in overeating.
How do sugars and processed carbs affect your health?
From a practical standpoint, sugars and processed carbs are high in calories. Most individuals consume more calories than their bodies require. The result? Their bodies store these extra calories as fat.
Also, as we age, our metabolic rate typically slows, which reduces our calorie requirement. However, if we consume the same amount of high-calorie processed carbs, excess calories will be stored as fat, causing us to gain weight.
How to ditch sugars and processed carbs?
In essence, if you’re grappling with being overweight in later life, you should assess your sugar and processed carb intake. Cutting back on these nutrient-poor, high-calorie foods can help you lose weight and live a healthier life. By choosing nutrient-dense, low-glycemic foods, you can better manage your caloric intake, insulin response, and leptin balance.
So, you have two options:
- Choose better carbohydrates: Opt for whole foods in their unprocessed state as often as possible. Whole grains, legumes, fruits, and vegetables are rich in fiber and come packaged with essential vitamins and minerals. They also have a lower glycemic index, meaning they release glucose into your bloodstream more slowly and do not spike insulin levels quickly.
- Be aware of your portion size: Consuming too much can lead to weight gain, even when the food is healthy. Be mindful of your portion sizes, limit grains and other high-carbohydrate foods to a quarter of your plate. The rest should be filled with lean proteins and non-starchy vegetables for a balanced, nutrient-rich meal.
Where can I find a qualified functional medicine doctor in Brea and the region?
As experienced functional medicine doctors, we’re dedicated to providing holistic, personalized care to help you navigate your health concerns, including weight gain. What’s more, by working closely with Dr. Jamie, you’ll be equipped to break free from harmful dietary habits, understanding the role of your food choices in your overall health. Together, we can tackle weight gain head-on, ensuring you lead a healthier, more balanced life as you age. Get in touch with us today and schedule your appointment in Brea!