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 orally and release sudden bursts of energy followed by the same sudden drop in levels when the sugars are depleted.
A good source of simple sugars are refined and processed carbohydrates, which are designed 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. This is why they are called empty calories.
Simple carbs 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 carbs are broken down slowly, the energy lasts longer than simple carbs. 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 carried by the blood to the organs and muscles of the body, which break it down into energy. These organs include the heart, kidneys, brain, and lungs.
Why should or shouldn't you cut out carbs
Food has become a widely discussed topic around the world, and any such discussion usually centers on one thing: carbohydrates. For years, nutritionists have been torn between advising their patients to avoid carbohydrates altogether or to 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 consuming 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 risk of other health problems such asaccumulation of cholesterol.
Additionally, 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 fight obesity and other health problems associated with being overweight.
Defaults
The main downside of consuming carbs is weight gain. As mentioned earlier, carbohydrates are broken down into glucose, which is then broken down to produce energy. Excess glucose then accumulates in organs and muscles as fat, leading to weight gain. It is the basis of many low carbohydrate diets.
Carbohydrates are also dangerous for people with blood sugar problems like diabetes. When digested, they raise the amount of sugar in the blood, and people with these conditions may not be able to control levels well.
There is even a risk of sugar addiction. The effects can 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 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 made up of carbohydrates. A slice of plain white bread can contain up to 14g of carbs, while a slice of whole grain bread can contain up to 17g, which definitely makes it a poor choice for a low carb meal.
Some fruit
That might sound rather ironic, considering some of the healthiest people in the world swear by them. Fruits are good sources of vitamins and fiber, and their health benefits are considerable. 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 part of many diets because they prefer high amounts of vitamins as well as high levels of fiber, which not only aid digestion but also aid in weight loss and blood sugar control.
Some vegetables, however, are high in starch, making them more digestible carbs 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 reduce their pasta intake or avoid it altogether due to the sheer amount of carbohydrates it contains. Whether whole grain or processed, it is a poor choice for those looking to cut 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. Although 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 sugars than fiber. For example, half a cup of oatmeal contains 25 grams of carbs 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
- High-fat dairy products, 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 protein and carbohydrate-rich fats. The idea was propagated 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 its followers would consume. However, over time, it has gained popularity around the world, and many 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: consists of eating less than 20 grams of carbohydrates per day for at least two weeks. It serves to start the weight loss process and also includes the intake of large amounts of protein and fat.
- Continuous weight loss: This aims to balance the weight loss and bring 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 needs to slow down the weight loss process. This includes gradually adding carbohydrates to the diet until weight loss begins to slow.
- Maintenance. This phase involves a lot of balance, where a person eats as many carbohydrates as possible without gaining weight.
LCHF Diet
Primarily 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 William Banting who was instrumental in its popularization), involves eating whole, 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 is no standard meal plan for this diet as it must be tailored to individual needs. It is recommended to avoid foods high in carbohydrates 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 significant risks that shouldn't be overlooked by anyone looking to start with them.
Eating little or no carbs 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 death rates, as shown by numerous studies in which affected individuals derive at least 50% 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 responsible for problems such as weight gain and other health problems that result from excessive consumption.
For this reason, experts have developed low-carb diets that seek to replace them with fat and protein as energy sources. Diets like Atkins and LCHF work on the same principle: eat fewer carbohydrate foods and more protein and fatty foods. Different meal plans and different phases are usually the only differences between these diets. For example, low carb and keto diet. They have been associated with certain risks, such as the risk of premature death.
Therefore, it would be wise to fully understand individual needs and consult a doctor before beginning a low carb diet.