(Carbohydrates) I reduced them too much, and I'm worried about muscle loss... What is the worst eating habit?

"Since I reduced carbohydrates too much, I'm worried about muscle loss"... What is the worst eating habit?

 

Reporter Kim Yong (ecok@kormedi.com)

 

Some people excessively reduce carbohydrates (bread, noodles, rice, etc.) to lose weight. It is true that eating too many carbohydrates increases the risk of weight gain and vascular diseases. However, it should be reduced wisely. Recklessly cutting out rice or bread almost entirely during meals can harm health. Let's revisit the relationship between carbohydrates and health.

 

I just didn't eat... Why am I losing muscle like this?

 

If you do not consume enough carbohydrates, our body will start to use proteins from muscles. Since carbohydrates, which are essential energy sources for activity, are lacking, the body resorts to breaking down proteins. When proteins are broken down, glucose (a type of carbohydrate) can be synthesized. Red blood cells, brain cells, and nerve cells mainly use glucose as their energy source. The problem is that using proteins can lead to muscle loss (according to the Korea Disease Control and Prevention Agency). As people age and muscle naturally decreases, this can lead to health deterioration.

One and a half servings of instant rice, carbohydrates needed for the brain... If you use your brain and body a lot, you need to eat more.

 

According to the Korea National Health and Nutrition Examination Survey, the recommended carbohydrate intake ratio is 55-65% of total energy intake. Even when controlling weight, about half of the meal should include carbohydrates to maintain health. Reducing intake to less than 40% can cause problems with the brain, nerves, and energy levels. Typically, the brain uses about 100g of glucose per day. The recommended daily carbohydrate intake is about 130g. For example, one instant rice pack weighing 200g contains approximately 70g of carbohydrates. Consuming about one and a half packs can meet the daily carbohydrate requirement. Of course, those with higher activity levels need to consume more carbohydrates.

 

Bread, rice cakes, ramen... Why do blood sugar levels spike and weight increase after eating?

 

The degree to which blood sugar rises varies depending on the type of carbohydrate. Foods with a high glycemic index cause a rapid and high increase in blood sugar after meals. At this time, a large amount of insulin is secreted to lower blood sugar. The problem is that insulin also promotes fat storage and synthesis, which can lead to weight gain. Therefore, high glycemic index foods such as bread, rice cakes, ramen, white rice, and potatoes should be avoided to prevent overeating. Additionally, sugary drinks containing liquid fructose immediately raise insulin levels, causing a sharp spike in blood sugar. This can make the prevention and management of diabetes and obesity more difficult.

 

You need to eat carbohydrates too... Exercise is also important to protect your muscles.

 

Rice or bread made with whole grains such as brown rice, barley, buckwheat, and oats gradually raises blood sugar levels slowly. It is good to frequently eat eggs and fish to supplement protein. For meat, it is effective to focus on lean cuts, making up about a quarter of the plate, and to alternate with plant-based foods like beans and tofu. Vegetables contain a lot of dietary fiber, which helps regulate rapid blood sugar spikes, and are low in calories, aiding in weight management. Fish, nuts, and oils such as perilla oil and olive oil contribute to the intake of healthy unsaturated fats beneficial for blood health.

 

Diet is the most important factor for weight loss, but exercise is also necessary to maintain muscle. It is recommended to do at least 30 minutes of aerobic exercise (such as brisk walking) more than 5 times a week, and 2 to 3 times a week of strength training (such as dumbbells or squats). Taking more than two days off from exercise reduces its effectiveness. Walking almost every day is ideal. It is important to frequently get up from the sofa.

 

 

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Not all carbohydrates are bad.

It is one of the important energy sources.

It seems that there are many healthy carbohydrates these days.

 

I also pay more attention to mixing grains when I cook rice.