Technically, carbohydrates can be defined as a group of organic compounds found in the food and living tissues of plants and animals. These compounds, also known as carbohydrates, are the body's main source of energy and can be divided into two broad categories - simple carbohydrates and complex carbohydrates.
simple carbohydrates
Simple carbohydrates have a basic molecular structure, usually one or two parts. They are easily absorbed by the body when taken orally and release a sudden burst of energy, followed by a sudden drop in levels when the sugar runs out.
Good sources of simple sugars are refined and processed carbohydrates, which are absorbed into the bloodstream more quickly. They provide energy faster than natural sugars, which have a lower glycemic index.
However, many of these refined sugars are only used as flavor enhancers in processed foods and have little or no nutritional value. That's why they are called empty calories.
Simple carbohydrates are also found in natural sources such as fruit, honey, and dairy products.
complex carbohydrates
On the other hand, complex carbohydrates have a more complex three- or more-part molecular structure. They take longer to break down into glucose for energy. Foods containing complex carbohydrates also contain fiber, minerals, and other nutrients.
Because complex carbohydrates break down slowly, energy is provided for a longer duration than simple carbohydrates. Sources include whole grains and their products, such as cereals, oats, rice, and pasta. They are also found in potatoes, lentils, beans, and peas.
When ingested, carbohydrates are digested and broken down into glucose, a simpler, more absorbable form. It is then transported through the blood to the body's organs and muscles, where it is broken down into energy. These organs include the heart, kidneys, brain and lungs.
Why you should or shouldn't eliminate carbs
Diet has become a widely discussed topic around the world, and any such discussion usually focuses on one thing - carbohydrates. For years, nutritionists have been torn between advising their patients to avoid carbs entirely or eat only good carbs. The result is a variety of diets available to everyone, including the famous Keto and Atkins diets.
To really understand whether to cut carbs, we're going to look at the benefits and dangers of eating carbs.
advantage
The most important function of carbohydrates in the body is to provide energy. They are the main source of the body.
Natural food sources of most carbohydrates, such as whole grains and vegetables, also contain high amounts of fiber, which not only promotes good gut health, but also reduces the chance of other health problems, such as cholesterol buildup.
Plus, when fat and high-fat foods are replaced with carbohydrates like whole grains, they can help reduce fat intake and keep you at a healthy weight. It helps fight obesity and other overweight-related health problems.
defect
The main disadvantage of eating carbohydrates is weight gain. As mentioned earlier, carbohydrates are broken down into glucose, which is further broken down to produce energy. Excess glucose builds up in organs and muscles in the form of fat, which can lead to weight gain. It is the basis of many reduced-carb diets.
Carbohydrates are also dangerous for people with blood sugar problems such as diabetes. When digested, they increase the amount of sugar in the blood, and people with these conditions may not be able to control their blood sugar levels well.
There is even a risk of sugar addiction. The effects may be somewhat similar to those of common street drugs.
For those concerned about their weight and blood sugar levels, the best option for staying healthy may be to stop eating carbohydrates and replace them with a larger energy source, such as protein.
Foods to Avoid on a Low-Carb Diet
Bread and Cereal
Bread is widely eaten around the world. It's hard to find households that don't use bakery produce. Refined or whole grain breads are mostly carbohydrates. A slice of regular white bread can contain up to 14 grams of carbs, while a slice of whole-wheat bread can contain up to 17 grams of carbs, making it an absolute poor choice for a low-carb meal.
some fruits
This may sound ironic, as some of the healthiest people in the world swear by it. Fruits are a good source of vitamins and fiber, and their health benefits are profound. Some studies even show that they can reduce the risk of cancer and heart disease.
However, some fruits are high in carbohydrates. These include bananas, apples, grapes and mangoes. The sweeter the fruit, the more sugar it contains.
Vegetables high in starch
Vegetables are also an important part of many diets, as they love high amounts of vitamins and high levels of fiber, which not only aid in digestion, but also aid in weight loss and blood sugar control.
However, some vegetables are high in starch, which makes them easier to digest carbohydrates than fiber. They include corn, potatoes, sweet potatoes and beets.
spaghetti
Pasta, like bread, is a staple food for many people on the planet. Not only is it inexpensive, it's easy to prepare and can be eaten with a variety of other dishes. However, due to the high carbohydrate content of pasta, many people worried about their weight decide to reduce or avoid pasta altogether. Whether it's whole grains or processed foods, it's a poor choice for those looking to cut back on carbs. A healthy option is Shirataki noodles or spiral vegetables.
dry breakfast
For at least half of the country's adults and children, the ideal breakfast is a full bowl of sugary cereal. While the excuse is that grains (especially whole grains) provide the body with much-needed fiber, it's important to note that they contain far more sugar than fiber. For example, a half-cup serving of oatmeal contains 25 grams of carbohydrates and 4 grams of fiber.
low carb diet foods
The main goal of many low-carb diets is weight loss and improved overall health. The goal is to replace carbohydrates with other energy sources, usually protein and healthy fats. The basic principle is that if the body consumes the smallest amount of carbohydrates, it will not store them as fat. For best results, you should include some of the following foods in your low-carb diet:
- Lean protein - refers to lean meat such as beef, pork, chicken, lamb, etc.
- fish
- green leafy vegetables such as spinach
- dairy products that contain a lot of fat, such as cheese and butter
- Nuts and seeds, including sunflower seeds and walnuts
- Egg
- low carb fruits and berries
popular low-carb diets
Atkins diet
The Atkin diet focuses on weight loss and aims to consume protein and fat that are high in carbohydrates. The idea was spread by Dr. Robert Atkins, who wrote a book about it in 1972.
Originally, the Atkins diet was considered unhealthy, and many other nutritionists even discouraged it due to the high amount of saturated fat its followers consume. However, over time, it has gained popularity around the world and many studies have confirmed it. This is very beneficial for people who want to lose weight or lower their cholesterol and blood sugar levels.
The Atkins diet consists of four phases:
- Induction Phase: Consists of eating less than 20 grams of carbohydrates per day for at least two weeks. It helps to start the weight loss process and also includes a high intake of protein and fat.
- Continuous Weight Loss: This focuses on balancing weight loss and returning it to a steady pace. This involves slowly adding small amounts of carbohydrates to your diet.
- Upfront Maintenance: This is when a person is getting close to their weight goal and they should slow down the weight loss process. This involves slowly adding carbohydrates back into the diet until weight loss begins to slow.
- maintain. This phase involves a lot of balancing, and a person eats as many carbohydrates as possible without gaining weight.
LCHF diet
The LCHF diet focuses primarily on weight loss and is based on the concept of consuming low amounts of carbohydrates and high amounts of fat. It is also used for many other health reasons, such as reducing the risk and consequences of type 2 diabetes, heart disease and Alzheimer's disease.
The LCHF diet, also known as the Banting Plan (named after William Banting, who played a key role in its promotion), involves eating full-fat and unprocessed fats and moderate amounts of protein, while consuming minimal carbohydrates. Other diets, such as the ketogenic diet and the Atkins diet, are also based on this rule, making it a small variation of the LCHF diet.
There is no standard meal plan for this diet, as it must be tailored to individual needs. It is recommended to avoid any carbohydrate-rich foods such as bread and pasta, as well as other sugary and starchy foods.
Risks of a low-carb diet
While low-carb diets are ideal for weight loss (and other purported health benefits), there are some significant risks that should not be ignored by anyone who wants to start with them.
Eating less or no carbohydrates can increase your chances of dying at a young age, especially in adulthood. Numerous meta-analytic studies from around the world have demonstrated this.
These diets can also significantly increase mortality, as seen in many studies, and those affected get at least 50% of their energy from high-carbohydrate foods.
Let's summarize
Carbohydrates can be the body's main source of energy, but they can also contribute to weight gain and other health problems caused by eating too much.
Because of this, experts have come up with low-carb diets that try to replace them with fat and protein as energy sources. Diets like Atkins and LCHF work the same way: eat fewer carbohydrate foods and more protein and fat foods. Different meal plans and different phases are often the only differences between such diets. For example, low-carb and ketogenic diets. They are associated with some risks, such as the risk of premature death.
Therefore, it is wise to fully understand individual needs and consult a doctor before starting a low-carb diet.