Technically, carbohydrates can be defined as a group of organic compounds found in food and living tissues of animals and plants. These compounds, also known as carbohydrates, are the main source of energy for the body and can be divided into two main categories - simple carbohydrates and complex carbohydrates.
simple carbohydrates
Simple carbohydrates have a basic molecular structure, usually one or two parts. They are easily absorbed into the body when taken orally and release sudden bursts of energy followed by the same sudden drop in levels when the sugars are used up.
A good source of simple sugars are refined and processed carbohydrates, which are made to be absorbed more quickly into the bloodstream. 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 is why they are called empty calories.
Simple carbohydrates are also found in natural sources such as fruits, honey, and dairy products.
Complex carbohydrates
Complex carbohydrates, on the other hand, have a more complex molecular structure of three or more parts. They take longer to break down into glucose for energy. Foods that contain complex carbohydrates also contain fiber, minerals, and other nutrients.
Since complex carbohydrates are broken down slowly, energy lasts longer than simple carbohydrates provide. 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, which is a simpler and more absorbable form. It is then transported through the blood to the body's organs and muscles, which break it down for energy. Such organs include the heart, kidney, brain, and lungs.
Why You Should or Shouldn't Eliminate Carbohydrates
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 completely avoid carbohydrates or eat only the good ones. The result is a variety of diets available to everyone, including the famous Keto and Atkins diets.
To really understand whether or not to cut out carbs, we'll look at the benefits and dangers of eating carbs.
Advantages
The most important function of carbohydrates in the body is to provide energy. They are the main source of the body.
Most natural food sources of carbohydrates, such as whole grains and vegetables, also contain a significant amount of fiber, which not only promotes good gut health, but also reduces the chance of other health problems such as cholesterol buildup.
In addition, when fats and fatty foods are replaced with carbohydrates such as whole grains, they can help reduce fat intake, allowing you to maintain a healthy weight. It helps in the fight against obesity and other health problems associated with being overweight.
Flaws
The main disadvantage of eating carbohydrates is weight gain. As mentioned earlier, carbohydrates are broken down into glucose, which is broken down further to produce energy. Excess glucose then accumulates in organs and muscles as fat, which causes weight gain. It is the basis for many carbohydrate-reducing 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 the levels well.
There is even a risk of sugar addiction. The effects may be somewhat similar to those of common street drugs.
For those who are concerned about their weight and blood sugar levels, the best alternative to maintaining health may be to stop eating carbohydrates and replace them with more substantial sources of energy, such as protein.
Foods to Avoid on a Low Carb Diet
Bread and cereals
Bread is widely consumed all over the world. It is difficult to find a household that does not use bakery production. Refined or made from whole grains, bread is mostly carbs. One slice of regular white bread can contain up to 14g of carbohydrates, while one slice of whole grain bread can contain up to 17g. This definitely makes it a poor choice for a low-carb meal.
some fruits
This may sound rather ironic, given that some of the healthiest people in the world swear by them. Fruits are good sources of vitamins and fiber, and their health benefits are far-reaching. Some studies even show that they may reduce the risk of cancer and heart disease.
Some fruits, however, are high in carbohydrates. These include bananas, apples, grapes and mangoes. The sweeter the fruit, the more sugar it contains.
Vegetables with a lot of starch
Vegetables are also an important component of many diets, as they prefer high amounts of vitamins as well as high levels of fiber, which not only help with digestion, but also help with weight loss and help control blood sugar levels.
Some vegetables, however, are high in starch, making them more digestible carbohydrates than fiber. They include corn, potatoes, sweet potatoes, and beets.
Pasta
Pasta, like bread, is a staple food for many people on the planet. It is not only inexpensive but also easy to prepare and can be served with a variety of other dishes. However, many people who are concerned about their weight have decided to cut back on pasta or avoid it altogether due to the sheer amount of carbohydrates it contains. Whether whole grain or processed, it makes a poor choice for those looking to cut down on carbs. A healthy alternative would be shirataki noodles or spiralized vegetables.
Dry breakfast
The ideal breakfast for at least half of the country's adults and children would be a full bowl of sugary cereal. While the excuse would be that grains (especially whole grains) provide the body with much-needed fiber, it's important to note that they contain many more sugars than fiber. For example, half a cup of oatmeal contains 25 grams of carbohydrates and only 4 grams of fiber.
Foods for a low carb diet
The main goal of many low-carb diets is to lose weight and improve overall health. The goal is to replace carbohydrates with other sources of energy, usually protein and healthy fats. The basic principle is that if the body receives a minimum amount of carbohydrates, it will not store them as fat. Here are some foods you should include in your low carb diet for best results:
- Lean Meat Protein – Refers to lean meats such as beef, pork, chicken, lamb, etc.
- Fish
- Leafy green vegetables such as spinach
- Dairy products with a lot of fat, such as cheese and butter
- Nuts and seeds, including sunflower seeds and walnuts
- Eggs
- Low carb fruits and berries
Popular low carb diets
Atkins Diet
The Atkin Diet focuses on weight loss and aims to consume proteins and fats that are high in carbohydrates. The idea was spread by Dr. Robert Atkins, who wrote a book about it in 1972.
Initially, the Atkins diet was considered unhealthy and was not even encouraged by many other nutritionists due to the high amount of saturated fat that its followers would consume. However, over time, it has gained popularity around the world, and numerous studies confirm this. It 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: involves eating less than 20 grams of carbohydrate per day for at least two weeks. It serves to start the process of losing weight, and also includes the intake of large amounts of proteins and fats.
- Ongoing Weight Loss: This focuses on balancing the weight loss and bringing it back to a steady pace. This includes slowly incorporating small amounts of carbohydrates into the diet.
- Pre-Maintenance: This is when a person is close to their weight goals and they should slow down the weight loss process. This includes slowly adding carbs back into the diet until weight loss starts to slow down.
- Maintenance. This phase involves a lot of balance, where a person eats as many carbohydrates as they can without gaining weight.
LCHF Diet
Mainly focused on weight loss, the LCHF diet is based on the concept of eating low amounts of carbohydrates and high amounts of fat. It is also practiced for a number of other health reasons, such as reducing the risk and consequences of type 2 diabetes, heart problems, and Alzheimer's disease.
The LCHF Diet, also known as the Banting Plan (named after the William Banting who played a critical role in its popularization), involves eating whole and unprocessed fats and moderate amounts of protein with minimal carbohydrate intake. Other diets such as ketogenic and Atkins are also based on this rule, making them minor variations of the LCHF diet.
There are no standard meal plans 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.
The Risks of a Low-Carb Diet
While low-carb diets are ideal for weight loss (and other claimed health benefits), there are also some significant risks that shouldn't be overlooked by anyone looking to start with them.
Eating little or no carbohydrates increases the chances of dying young, especially in adulthood. This has been proven by numerous meta-analyzed studies from around the world.
These diets can also significantly increase mortality rates, as seen in numerous studies in which those affected got at least 50 percent of their energy from high-carbohydrate foods.
Let's summarize
Carbohydrates can be the body's main source of energy, but they can also be blamed for problems like weight gain and other health problems that result from consuming too much of them.
Because of this, experts have come up with low-carb diets that seek to replace them with fats and proteins as sources of energy. Diets like Atkins and the LCHF work on the same principle: eat fewer carbohydrate foods and more protein and fat foods. Different meal plans and different phases are usually the only differences between such diets. For example, a low-carb and keto diet. They have been associated with some risks, such as the risk of premature death.
Therefore, it would be wise to fully understand individual needs and consult a physician before starting a low carb diet.