1. Judging from various professional and neutral research reports, carbohydrates are not absolutely related to obesity

According to 13 published longitudinal studies on the relationship between carbohydrates and obesity Research (longitudinal studies, the research period is very long, the time span may be as long as 10 years, 13 years, 15 years), no study has observed that carbohydrates can cause people to gain weight, not only total carbohydrates are not significantly related to obesity , even refined sugar, that is, the white sugar we eat, has no correlation with obesity (Parker, 1997). In other words, eating too much sugar will not necessarily lead to obesity.

Representative studies on the relationship between carbohydrate intake and obesity include a total of 66 studies, 38 of which evaluated the relationship between total carbohydrates and obesity, and 15 evaluated sugar and simple carbohydrates. relationship with obesity, and the remaining 13 are related to the relationship between dietary fiber and obesity.

Of so many studies, only one reported that total carbohydrate intake is positively related to obesity, that is, the more carbohydrates you eat, the more you gain weight. Among studies on adults, 13 studies reported that total carbohydrates are inversely related to obesity, that is, eating more carbohydrates reduces the incidence of obesity. The rest have no correlation, that is to say, there is no relationship between the amount of carbohydrates eaten and obesity; among studies on children, 7 reported a negative correlation between carbohydrates and obesity, and the rest had no correlation.

Many of these studies reported a negative correlation between dietary fiber and obesity, and several even reported a negative correlation between refined sugars and obesity, or a negative correlation under certain conditions. For example, a British study reported that when all people consumed high-sugar and low-fat foods, their BMI decreased. Of course, there are reports on the positive correlation between refined sugar and obesity, but the number is small. Therefore, the conclusions of so many studies are quite consistent, and there is no absolute correlation between carbohydrates and obesity.

2. Why don’t carbohydrates make people fat?

(1) First of all, the human body has a good ability to balance carbohydrate energy. Eat more carbohydrates and oxidize them more. The body does not like to turn excess glucose into fat, because this is a waste of energy.

(2) Excessive sugar intake, the body can also cope with it by increasing glycogen storage. The body’s glycogen reserves have a lot of room to increase, so unless you continuously consume excessive amounts of sugar, it may lead to Sugar is stored as body fat. Some data believe that carbohydrates can be converted into fat only when the body's glycogen reserves increase from 4-6 grams/kg of body weight to 8-10 grams/kg of body weight. To achieve this amount, you need to deliberately over-eat carbohydrates for 2-3 days in a row.

In other words, only if you continue to consume excessive amounts of carbohydrates for a period of time can the carbohydrates be converted into fat, and this must be when the caloric intake exceeds what is needed.