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 by the body when taken by mouth and release sudden bursts of energy followed by the same sudden drop in levels when sugars are depleted.
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 used only as flavor enhancers in processed foods and have little or no nutritional value. This is why they are called empty calories.
Simple carbohydrates are also found in natural sources such as fruit, 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 that provided by simple carbohydrates. Sources include whole grains and their products such as grains, 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 organs and muscles of the body, which break it down for energy. These organs include the heart, kidneys, brain, and lungs.
Why you should or shouldn't cut out 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 carbohydrates completely or to eat only the good ones. The result is a variety of diets available to everyone, including the popular Keto and Atkins diets.
To really understand whether or not to eliminate carbohydrates, we will look at the benefits and dangers of consuming carbohydrates.
Benefits
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 possibility of other health problems such as buildup of cholesterol.
Additionally, when fats and fatty foods are replaced with carbohydrates such as whole grains, they can help reduce your fat intake, allowing you to maintain a healthy weight. It helps in the fight against obesity and other health problems associated with being overweight.
Cracking
The main drawback of consuming carbohydrates is weight gain. As mentioned above, carbohydrates are broken down into glucose, which is further broken down for energy. The excess glucose then accumulates in the organs and muscles in the form of fat, causing weight gain. It is the basis of many diets that reduce carbohydrates.
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 also the 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 alternative to maintaining health may be to stop eating carbohydrates and replace them with more substantial energy sources, such as protein.
Foods to avoid on a low carbohydrate diet
Bread and cereals
Bread is widely consumed around the world. It is difficult to find a family that does not use the production of baked goods. Refined or made from whole grains, bread is mostly carbohydrates. A slice of plain white bread can contain up to 14g of carbs, while a slice of wholemeal bread can hold up to 17g, which makes it definitely a bad choice for a low-carb meal.
some fruits
This may sound rather ironic, as 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 can 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 have a preference for high amounts of vitamins and high levels of fiber, which not only aid digestion, but also aid in weight loss and help control blood sugar levels.
Some vegetables, however, are high in starch, which makes them more digestible in 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 concerned about their weight have decided to cut back on pasta or avoid it altogether due to the huge amount of carbohydrates it contains. Whether it's whole or processed grains, it's a poor choice for those looking to cut down on carbs. A healthy alternative would be shirataki noodles or spiral vegetables.
Dry breakfast
The ideal breakfast for at least half of the country's adults and children would be a bowl full of sugary cereal. While the excuse would be that grains (especially whole grains) provide the body with much needed fiber, it is important to note that they contain far more sugar than fiber. For example, half a cup of oatmeal contains 25 grams of carbohydrates and only 4 grams of fiber.
Foods for a low carbohydrate diet
The main focus 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 proteins and healthy fats. The basic principle is that if the body receives a minimal 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
- Green leafy vegetables such as spinach
- High-fat dairy products, 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 high-carbohydrate proteins and fats. The idea was popularized by Dr. Robert Atkins, who wrote a book about it in 1972.
Initially, the Atkins diet was considered unhealthy and not even encouraged by many other nutritionists due to the high amount of saturated fat that his followers would consume. However, over time, it has gained popularity around the world and numerous studies confirm this. It is very useful 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 is used to start the weight loss process and also includes the intake of large amounts of proteins and fats.
- Ongoing Weight Loss: Focuses on balancing 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 should slow down the weight loss process. This includes gradually adding carbohydrates to the diet until weight loss begins to slow down.
- Maintenance. This phase involves a lot of balance, where a person eats as many carbohydrates as possible without gaining weight.
LCHF diet
Focused primarily 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 pivotal role in popularizing him), involves the consumption of whole, unprocessed fats and moderate amounts of protein with minimal carbohydrate intake. Other diets like ketogenic and Atkins also rely on this rule, making them minor variations of the LCHF diet.
There are no standard meal plans for this diet as it has to be tailored to individual needs. It is recommended to avoid 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 trying 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 around the world.
These diets can also significantly increase death rates, as seen in numerous studies in which those affected got at least 50 percent of their energy from carbohydrate-rich 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 their excessive consumption.
For this reason, 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 on the same principle: eat fewer carbohydrates and more protein and fatty foods. Different meal plans and different stages are usually the only differences between those diets. For example, a low-carb, keto diet. They have been associated with some risks, such as the risk of premature death.
Therefore, it would be wise to fully understand your individual needs and consult a doctor before starting a low-carb diet.