Are bread, pasta, rice and potatoes ‘fattening’?

Bread, cereals, pasta, rice and potatoes are sometimes thought to be ‘fattening’ by some people.  This misconception must be clarified.  All of these foods belong to the group of ‘carbohydrates’, a food group that constitutes a large part of a healthy diet.  More than half the daily energy should come from this food group since it is low in fat and rich in fiber.  They are also good sources of protein, vitamins and minerals.  Carbohydrates are also beneficial in their role for preventing diseases.  Eating these foods in the diet is therefore very important and should be included with every meal.   

How is it then, that people on a no/low carbohydrate diet lose so much weight and in such a short space of time?

Diets of this sort are known as fad diets, an example of which is the ‘Atkins’ diet.  These types of diets are still under research.  It has been found that people following these diets do lose weight in a very short amount of time, however, they then tend to put it back on quicker and most of the time more weight is gained, than that lost.  These diets are not recommended by healthcare professionals since their overall safety to health has never been proved.  A balanced diet on the other hand would include ALL food groups and has a balanced nutrient intake. This type of eating plan is therefore recommended and it has also been proven to be mostly effective for those wanting to reduce their weight and maintain a healthy lifestyle. 

What happens to my body when I restrict my carbohydrate intake?

Carbohydrates are like the major fuel of your body. Since more than half of your daily energy should come from carbohydrates, restricting your carbohydrate intake may not reach the level of energy that your body needs in order to carry out its daily functions.  This restriction may also lead to individuals substituting this food group for another, for example substituting carbohydrates for meat and fish.  This may lead to a high intake of certain nutrients e.g. proteins and not enough of other nutrients e.g. fiber. This can cause an imbalance in the nutrients found within the body which can then lead to health problems. 

Fats are often associated with health problems.  Is there a role for the inclusion of fats in the diet?

Eating a large amount of fat is linked to diseases, such as, a high level of cholesterol in the blood and heart disease. However, this does not mean that we should eliminate fats completely from our diet. If we had to look at the Food Guide Pyramid (see below) fats are depicted as the smallest amount that one should take in the day (compared for example to carbohydrates and vegetables). This means however, that they should not be eliminated but included in the diet with moderation.  This is especially important since some vitamins, such as A,D,E and K need fats in which to dissolve so that the body can absorb them efficiently. This shows that fats have an important role in the body.      

 

Are all fats the same?

Not all fats are the same.  There are three main types of fats:

• Saturated (to be eaten minimally)
• Monounsaturated
• Polyunsaturated

Saturated fats such as butter, margarine and lard, must be eaten minimally as they increase the risk of cholesterol.  We must therefore aim at eating foods that contain a higher amount of unsaturated fats which are more beneficial to the body.  Monounsaturated fat is produced in the body however polyunsaturated fats are not and must therefore be obtained from the diet.  Examples of polyunsaturated fats are vegetable oils, rapeseed oil, soybean oil, linseed oil and walnuts.  Sufficient amounts of this type of fat are necessary for growth and development and in maintaining health.    

What foods fuel the brain?  What happens to the brain if deprived of this fuel? 

All food groups are important and the body needs a balance of all the nutrients in order to function properly.  This of course, includes the brain. The brain is one of the most complex organs in our bodies and it needs a regular supply of ‘fuel’ for it to function at peak performance! Eating disorders such as anorexia and bulimia may not always reach the body’s energy requirement due to a low nutrient intake.  Not having enough fuel going to the brain causes confusion and the development of a poor memory.  A balanced eating pattern would avoid this from happening.

A balanced eating pattern will also give you your daily requirement for calcium.  The intake of calcium is very important as it is essential for bones and teeth.  At the age of 30 bone mineral density reaches a peak after which it begins to decrease.  Therefore it is important to consume calcium before this time to ensure strong bones and minimize the risk of osteoporosis in later life (a chronic condition where bones become fragile and brittle).   

We are often told that near-starvation diets change the processes that occur within the body.  How true is this?

When an individual does not eat, the body goes into a fasting state causing a change in the body’s processes.  Near-starvation diets are unsafe since they cause the body to resort to some other fuel with which to function. This usually leads to the body beginning to digest proteins from its muscles and other internal organs including the heart. This is mostly dangerous because it can lead to organs not functioning properly and may also lead to heart failure and death. Extensive alterations within the body functions also occur.  Examples of these alterations are the inability to adapt to heat and cold, sleep disturbances and the inability for the body to conserve water.  In females, the menstrual cycle may also be effected.  This is due to the lack of nutrients which stops the flow of blood and inevitably leads to changes in hormone levels. This is a clear indicator that the body is not functioning properly.

NB   Since the menstrual pattern is disrupted in females who are going through this phase, extra caution must be taken to avoid unwanted pregnancies.     

If I am recovering from an eating disorder, will I gain weight uncontrollably?

The aim of recovering from an eating disorder is not to go from one extreme to another.   The aim is for one to find a balance in their eating patterns that fits one’s particular lifestyle.  A balanced diet will give you a healthy weight and a balance in all the nutrients that your body needs.  A balanced diet will even help you regain your energy levels when recovering from an eating disorder. 

If I was overweight before the eating disorder, will recovery require me to become overweight again?

No, recovery aims to help the person establish a healthy body weight in relation to one’s height.  Developing healthy eating patterns is part of the treatment of eating disorders that helps an individual towards a successful recovery.  After recovery a healthy and balanced diet, should continue to be followed accompanied by moderate physical activity.  This kind of lifestyle would help you keep a balanced and healthy weight. 

In an eating disorder however, food and dieting may be a symptom of other issues that are not necessarily related to weight and weight loss. Therefore the person would need to discuss these during therapy.

To what extent can a balanced diet and exercise care for my body and allow me to achieve the results I had set out to achieve?

A balanced eating plan (as shown in the pyramid) together with moderate exercise, can help you achieve a healthy weight and overall a healthy lifestyle. It is normal to want to feel and look good - and this can still be achieved without having to compromise happiness, health, your social life or any other aspect of your life. A diet which is balanced in all nutrients prevents putting your body at risk from long-term illnesses that may occur when a person binges, restricts food or makes use of laxatives or vomiting. It is also important to look at life as a whole - weight does not describe our personality, talents and ambitions! Our health is more than just the food we eat or how much we weigh. Health is a global term that describes our physical, emotional, social and psychological well-being.     

How can I ensure that the weight gain is gradual and healthy and stops as soon as my ideal weight is achieved?

After an eating disorder food is introduced slowly to increase nutrition and energy levels within the body.  Developing a healthy eating pattern would help you gain weight gradually to reach a normal and healthy weight.  Balancing your food intake according to the amounts proposed by the different food groups in the Food Guide Pyramid, will also help you manage your weight successfully.   

Is it possible to ‘have it all’?  A fit, toned and healthy body with glowing skin and still be able to enjoy meals and the social situations that surround them.

Yes! Balancing your nutrient intake by eating healthily (i.e. including all food groups) and carrying out moderate physical activity would give you the possibility of ‘having it all’.  Good nutrition will give you healthy looking skin and hair and will make you feel good and energetic. Thus a balanced diet will help you in your daily life by giving you energy, motivation and concentration, and overall it will help you achieve a healthy and satisfied well-being J

 
This information was prepared by:
Petra Mallia B.Sc (Hons.), M.Sc (Public health nutrition)
Elaine Dutton B.Psy (Hons.), M.Sc (Health psy.)

This information is NOT a substitute for medical advice. Always consult a doctor before making changes to your diet or if you have concerns related to food and weight.