Endocrinologist explains why berries are not at all a dietary product
Now the berries and the first fruits have gone, and many, as they say, will fall.
And, although the calorie content of the berries seems to be small, it is on them that bears feed a decent amount of winter fat. Contrary to their appearance, bears are first of all sweet-loving gourmets, and only then ferocious predators. This fact is known to biologists and hunters.
Why do berries provoke fat gain?
Evolutionary mechanism of action fructose fundamentally different from glucose.
Glucose is used for energy production, fructose is used for energy storage.
Shortly after taking fructose, we feeling hungry again - to start storing energy again. So evolution took care of us so that in the summer we do not waste time in vain, but save up fat.
I do not want to turn you into neurasthenics afraid of an extra berry. But you must understand how you can avoid an unwanted situation.
How not to get fat on berries
Berries and fruits, and sweets in general, are our friends.
And to keep it that way you need to remember a few rules:
- You have to limit yourself. A handful of berries a day is good, a pound is too much.
- Vitamins can not be full for future use, whatever your grandmother said as a child. Calculate your dose for today, not for the coming winter.
- You shouldn't eat berries and fruits on empty stomachunless you want to gain weight, of course.
- Fruits and berries contain simple sugars, fructose and glucose, which are almost instantly in the blood and greatly stimulate the pancreas to synthesize insulin. Insulin, in turn, tries to lower this glucose as quickly as possible.
Fructose is utilized by the liver, part of it is converted into glucose and is used for storage in muscles in the form of glycogen and for other needs. In parallel, it sharply reduces the production of an important substance malonyl-Co-A, which is one of the key regulators of the energy balance in the hypothalamus. When malonyl-Co-A decreases, the hunger center is sharply excited, and the saturation center, on the contrary, goes into hibernation.
What I wrote above is happening - the body requires the continuation of the banquet, because the supply of fructose to the body is a signal that it is time for summer harvesting of fat.
When and with what to eat berries
Eat berries and fruits after the main meal, then they will help keep yourself in shape and even build muscle. And don't eat them in between meals.
Why? Balance is important in everything, including food.
It is important to follow the principle protein / fat / carbohydrate ratio (BJU) at every meal. Let me remind you that this is 30/30/40, and the body forgives us small fluctuations in volumes. It's just important that we consume all of these nutrients in one plate.
Proteins and plant fiber (aka complex carbohydrates or dietary fiber) delay the absorption of simple carbohydrates. Together with fat, they form a completely different balance of hormones than that which occurs when taking any one component of the BJU.
If we ate some fruit, then insulin and glucagon are synthesized (a number of intestinal hormones, but now not about them). And most of the calories will be stored as fat in adipose tissue or in the liver.
BUT! If you add protein to fruits, then the digestive system will also produce somatostatin (yes, yes, it is not only generated in the central nervous system). And he, as an anabolic hormone, promotes the growth of muscle tissue and suppresses the growth of fatty tissue.
That is, we turn a situation where fat accumulates into a situation where all conditions are created for the growth of muscle tissue.
Of course, it would be naive to assume that you can build something up without strength exercises. But at least we are creating a food base for this.
The end follows...
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