Tayong mga Pinoy pag kumain ng main meals kailangan laging may kanin. Pag meryenda naman laging may tinapay at kadalasan may kapares pang softdrinks
Nevertheless, with or without softdrinks ay nakasanayan nating mga Filipino ang SIMPLE CARBS HEAVY dietary pattern… na sa tingin ko ay isang rason kung bakit dumarami sa atin ang nag-kakaproblema sa kalusugan WITH OR WITHOUT WEIGHT GAIN…kasi meron din mga SKINNY FAT…
Sa experiences at mga natutunan ko in handling weight management clients, ang combination ng PHYSICAL ACTIVITY at CARBOHYDRATE MANIPULATION ang isa sa pinaka-mainam na paraaan upang ma-achieve ang body composition and some health goals— but of course with adequate calorie prescription and protein allowance.
Sa tingin ko ang typical carbohydrate reco na 55-70% of total calorie allowance ay kalimitang sobra sobra at maaring isang dahilan kung bakit karamihan ng Pilipino ay may EXCESSIVE CONSUMPTION of SIMPLE CARBS. Lalo na yun mga hindi nagconsult sa dietitians, hindi nila napapansin na ganun narin kataas at may imbalance pa sa nutrient intake nila.
Sa totoo lang, higher carb intake is ONLY JUSTIFIED by the amount of physical activity that a person does. Without exercise, a high carb diet is unnecessary and at times detrimental to health especially if it is from ultra processed, simple carbohydrates.
Kung ang routine mo maghapon ay mostly sitting, nakatapat sa computer, at hindi masyadong nagkikilos tulad ng mga office workers, online sellers na may employees na nag-aasikaso ng heavier tasks, house wife na may helper sa bahay, college or post-grad students and teachers na maghapon nasa online class, CARB-CONTROLLED diet ang kailangan mong sundan. Piliin ang mga whole complex carbs tulad ng kamote, saba, oats at i-concentrate ang intake sa umaga. At sa hapon at gabi, pwedeng wala nang starchy carbs kumain nalang ng mas maraming leafy veggies dahil matutulog ka nalang naman (except for people in the “special population” grp such as those with medical conditions, pregnant/lactating women, children, athletes, etc.). Syempre sa lahat ng meals dapat may SAPAT na low to moderate fat protein foods.
Ngayon, kung gusto mong mas maraming carb portions, eh kailangan magexercise para mas ma-stimulate ang carb usage ng muscles at maiwasan ang unnecessary weight gain lalo na kung WALA SA LAHI NINYO ANG PAYATIN.
So to answer the questions above, para sa akin HINDI KAILANGAN na may carbs (lalo na ang simple carbs) every single meal, especially kung wala kang physical activity. Learn to adjust your carb intake according to your day to day activities.
DISCLOSURE: I am not an advocate of no or lowcarb diets but I promote a carb-controlled diet.