Why do we eat and how to do it right? – Part I

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In this article, we will look at the reason we eat and how to do it the right way. We will look into what are the macro-nutrients we get from food and how they are used in the body, why the quality of the food source matters, what are complex vs simple carbs, and how to put this information into practice.

The only questions that really matter are the ones you ask yourself.

– Ursula K. Le Guin

Why do we eat?

When the question is posed “Why do we eat?” two most common answers that pop in the mind are “Because we get hungry” or “Because our body needs energy”. Valid. Now, what happens next? Do we mindlessly reach out for the most easily accessible food at the moment? Do we ever ask before eating that muffin or chips or chips or pizza that “Is this going to fuel me?”, “Is this going to provide my body the energy I need”?, “How is this going to make me feel afterward?”.

Usually, we do not. And after eating that pleasurable item we wonder why we are feeling hungry again very soon, or crappy, anxious, fatigued and in no mood to do the important activities we need to do such as focusing on work, working out, or learning something new.

The problem here is the gap between the reason we are eating and the food we chow down without taking into consideration how is it going to behave in our system.

The food we eat influences multiple processes going on in the body, it becomes a fundamental part of our body (like materials used to build a house), yet are we strict on the quality of this material? or are we filling it with cheap material that just is tasty, costs less in the short-term but is killing us in the long-term?

To understand this material, let’s look at the primary components (also known as Macro-Nutrients) of food.

Carbohydrates: Carbohydrates are present in foods such as Grains (Wheat, Barley, Oats), Beans, Lentils, Vegetables, Fruits, etc. They are broken down into glucose by the body. which is then used to provide energy.

Our liver removes two-thirds of the glucose from the blood and stores it as Glycogen to be used later for energy (for example when exercising). The rest of the glucose in the blood is used by other tissues and cells to perform their functions. Also, the brain consumes ~20% of the glucose to perform its functions.

Fats: Fat is found in food items such as Oils, Butter, Ghee, Nuts, Seeds, Avocados. It provides an important source of energy in the time of starvation.

At a fundamental level, we all are fat. Meaning, our bodies are comprised of fat. The fat we eat through foods is used by the body to build and protect cells inside it. Each living cell in our body has a membrane around it that’s responsible for allowing compounds in and out of the cell is it can function properly.

Protein: Protein is composed of amino acids. Our bodies can make11 amino acids on their own. There are 9 amino acids that we must consume through food. These 9 amino acids we can get through animal products (eggs, meat, dairy) and through a combination of plant products (rice/grains and beans/lentils, soy, nuts, and seeds).

Protein allows our body to grow, build and repair tissues and protects muscle mass. However, that is not the sole purpose. Amino Acids are also essential for the synthesis of enzymes, hormones, neurotransmitters, mental stabilization, metabolic pathways. Proper functioning of these hormones and neurotransmitters is important for us to feel at our best (will be covered in detail in another article).

Quality over Quantity 

After understanding the basics of our energy sources, the next important thing to understand is that the quality of these sources will determine how optimally our body and brain function. “Optimally” meaning here that all the bodily processes are functioning properly and cognitive abilities are sharp (focused, clear, sharp mind, and happy mood).

For all the macro-nutrients, there are GOOD sources and BAD sources. Here is how I like to put it: Think of your strong, lean, sharp mind and happy self, now think of your crappy, fatigued, irritated and sad self. On a scale, imagine the former on the right-hand side and the latter on the left-hand side. Every time you eat a bad source of any macro-nutrient, you slide a bit to the left, and a bit to the right every time you eat a good source.

Let’s see the what these sources are:

Sources of Carbohydrates:

Complex-Carbs: These carbohydrates are made up of sugar molecules strung together in long, complex chains.  Due to this complex structure, they are released slowly into the blood and thus have a steady impact on blood sugar. In addition to that, they have fiber which makes the stool soft and bulky and absorbs harmful chemicals to keep the gut healthy. They also result in slow digestion and thus better absorption of nutrients in meals.

They also contain various vitamins and minerals which are essential for a host of functions in the body (such as healing wounds, improving immunity, repairing cellular damage).

Complex-Carbohydrate sources: Whole Grains, Sweet Potatoes, Brown Rice, Beans, Lentils, Legumes.

Simple Carbohydrates: Simple carbohydrates are made up of either one or two sugar units and thus are broken down quickly in the body. This results in a sudden spike in blood sugar levels. Natural simple carbohydrates such as Fruits are generally not a problem when eaten at the right time, as they also contain fiber, vitamins, and minerals which are beneficial for the body.

The problem is REFINED foods which are stripped of fiber and all other vitamins, minerals. These include refined sugar and refined flour (which are present in almost ALL of the Packaged food, be it soft drinks, cookies, biscuits – just read the ingredients label and you will find either refined flour/flour. sugar/high fructose corn syrup/brown rice syrup).

So, what is the problem with Refined Carbs?

Because of their tendency to get broken down quickly in the body, blood sugar level rises very fast. The body is not used to handle this high sugar level in the blood. It has two choices to lower it, use it to provide energy for muscles, or store the blood sugar in fat tissue. The first choice is available only if the muscle cells are already not full, which happens when they are not being used much, such as in the case of a person who does not exercise regularly.

This high blood sugar after meals also promotes inflammation in the body.

Inflammation is part of the body’s natural defense system. When the body senses foreign invaders, a specific cascade of events is set off to protect itself. This normal type of inflammation is a good thing. It helps your body protect and heal itself. 

However, chronic high blood sugar leads to an imbalance in the immune system, which results in unnecessary inflammation, causing a smoldering fire inside your body that contributes to disease and weight gain.

And this inflammation leads to every one of the major chronic diseases of aging — heart disease, cancer, diabetes, dementia, and more. Being fat is being inflamed.

Now, having this sugar spike once a day may not cause all the bad effects. So ask yourself, how many times in a day or week you are causing sugar spikes in your body by eating such food?

Summary

We looked into the reason we eat which is to provide fuel for the body, then we looked into macro-nutrients we get from food, their purpose in the body, and good vs bad carbohydrates.

In Part II of this article, we will dive into Good vs Bad Fats and Proteins, how the food affects our mood, and what is the optimum fuel we can use to feel happy energetic, and thrive generally. Stay tuned and do not forget to subscribe to the mailing list.

Remember, when you take responsibility for your health, you are doing good to yourself, to your family, to your loved ones, and to society. And, it all starts with the right knowledge, which leads to the right decisions, which means fewer wrong decisions. Cheers to a better you! 😉

Actions to take:

• Whenever reaching for a packaged food this week, read the ingredients list and discard it if it mentions any kind of refined ingredient (flour/sugar), added sugar, or vegetable/canola oil.
• Stock and plan your snacking options: such as fresh organic fruits, a handful of nuts, or avocado with sea salt and pepper.
• MOST IMPORTANTLY: Do not fall into the trap of so-called “healthy” packaged food.
  • Do not let the marketing trick you.
  • Those store-bought snack bars filled with added sugars (such as brown rice syrup) still fall under refined food
  • Dried fruit still has a lot more sugar than you can handle (unless you are doing burpees before and after eating them?)
  • Those veggie chips are filled with oxidized vegetable oil
• You will eat what is available in your house. So don’t buy crap in the first place.
• Research the food items you eat, it is going to be part of your body. Do not fill it with cheap material.

References

1. https://www.ncbi.nlm.nih.gov/books/NBK22436/#:~:text=1.,brain%2C%20except%20during%20prolonged%20starvation
2. https://www.medicalnewstoday.com/articles/319921#Hunger-and-overeating
3. https://www.psychologytoday.com/ca/blog/food-junkie/201506/why-do-we-eat
4. http://www.fao.org/3/y5740e/y5740e04.htm#TopOfPage
5. https://drhyman.com/blog/2012/01/27/inflammation-how-to-cool-the-fire-inside-you-thats-making-you-fat-and-diseased/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6146358/
7. https://www.lhsfna.org/index.cfm/lifelines/may-2019/the-many-health-risks-of-processed-foods/
8. https://us.humankinetics.com/blogs/excerpt/the-bodys-fuel-sources
9. https://www.forbes.com/sites/alankohll/2017/03/08/food-as-fuel-how-leaders-power-their-days/?sh=162923732734
10. https://www.naspghan.org/files/documents/pdfs/training/curriculum-resources/physiology-series/Carbohydrate_digestion_NASPGHAN.pdf
11. https://www.dummies.com/health/nutrition/how-your-body-turns-carbohydrates-into-energy/