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 sugars are consumed.
A good source of simple sugars are refined and processed carbohydrates, which are made to be absorbed faster into the bloodstream. They give 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. 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 need more time to break down into glucose for energy. Foods that contain complex carbohydrates also contain fiber, minerals, and other nutrients.
Because complex carbohydrates are slowly broken down, 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, 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. Nutritionists have been torn for years between advising their patients to avoid carbohydrates altogether or to eat only the good ones. The result is a range of diets available to everyone, including the famous Keto and Atkins diets.
To really understand whether to cut out carbs or not, we will look at the benefits and dangers of consuming carbs.
Benefits
The most important function of carbohydrates in the body is to provide energy. They are the main source of the organism.
Most natural carbohydrate food sources, 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 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. Helps fight obesity and other health problems associated with being overweight.
Disadvantages
The main disadvantage of carbohydrate intake is weight gain. As mentioned earlier, carbohydrates are broken down into glucose, which is further broken down to produce energy. Excess glucose then accumulates in the organs and muscles in the form of fat, which causes weight gain. This is the basis for many diets that reduce carbohydrate intake.
Carbohydrates are also dangerous for people with blood sugar problems, such as diabetes. When they are digested, they increase the amount of sugar in the blood, and people with these conditions may not be able to control their 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 alternative to staying healthy could be to stop eating carbohydrates and replace them with more significant energy sources, 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 a carbohydrate. One slice of plain white bread can contain up to 14 g of carbohydrates, while one slice of whole grain bread can contain up to 17 g, which definitely makes it a poor choice for a low-carbohydrate meal.
some fruit
This may sound rather ironic, given that some of the healthiest people in the world swear by them. Fruit is a good source of vitamins and fiber, and its health benefits are far-reaching. Some studies even show that they can reduce the risk of cancer and heart disease.
However, some fruits are rich 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, because they prefer large amounts of vitamins, as well as high levels of fiber, which not only help digestion, but also help with weight loss and control blood sugar levels.
However, some vegetables are rich in starch, which makes them more digestible carbohydrates than fiber. These include corn, potatoes, sweet potatoes and beets.
So what
Pasta, like bread, is a staple food for many people on the planet. Not only is it cheap, but it is also easy to prepare and can be served with a number of other dishes. However, many people who are worried about their weight have decided to reduce pasta or avoid it altogether due to the large amount of carbohydrates it contains. Whether whole grain or processed, it is a bad choice for those who want to reduce their carbohydrate intake. A healthy alternative would be shirataki noodles or spiral vegetables.
Dry breakfast
An ideal breakfast for at least half of the adults and children in the country would be a bowl full of sweet cereals. Although the excuse would be that cereals (especially whole grains) give the body much-needed fiber, it is important to note that they contain much more sugar than fiber. For example, half a cup of oatmeal contains 25 grams of carbohydrates and only 4 grams of fiber.
Low carb diets
The main goal of many low carb diets is to lose weight and improve 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 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 Proteins - Refers to lean meats such as beef, pork, chicken, lamb, etc.
- Fish
- Green leafy vegetables such as spinach
- Dairy products with a lot of fat, such as cheese and butter
- Nuts and seeds, including sunflower seeds and nuts
- Eggs
- Low carb fruits and berries
Popular low-carb diet
Atkins diet
The Atkin diet focuses on weight loss and aims to consume proteins and fats that are rich in carbohydrates. The idea was spread by Dr. Robert Atkins, who wrote a book about it in 1972.
At first, the Atkins diet was considered unhealthy and was not even encouraged by many other nutritionists because of the large amount of saturated fats that her followers would consume. However, over time, it 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: involves the intake of less than 20 grams of carbohydrates per day for at least two weeks. It serves to start the weight loss process, and includes the intake of large amounts of protein and fat.
- Continuous weight loss: This focuses on balancing weight loss and returning to a steady pace. This includes slowly introducing 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 slowly returning 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
Mainly focused on weight loss, the LCHF diet is based on the concept of eating small amounts of carbohydrates and large 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 played a key role in its popularization), involves the consumption of whole and unprocessed fats and moderate amounts of protein with minimal carbohydrate intake. Other diets like the ketogenic and Atkins diets are also based on this rule, making them smaller variations of the LCHF diet.
There are no standard meal plans for this diet as they must be tailored to individual needs. It is recommended to avoid foods rich in carbohydrates such as bread and pasta, as well as other sugary and starchy foods.
Risks of a low-carbohydrate diet
Although a low-carb diet is ideal for weight loss (and other alleged health benefits), there are some significant risks that should not be ignored by anyone looking to start with them.
Consuming little or no carbohydrates increases the chances of young people dying, especially in adulthood. This has been proven by numerous meta-analyzed studies from around the world.
These diets can also significantly increase the mortality rate, as seen in numerous studies in which affected people get at least 50 percent of their energy from carbohydrate-rich foods.
Let's summarize
Carbohydrates can be the main source of energy for the body, but they can also be blamed for problems such as weight gain and other health problems caused by their excessive consumption.
That’s why experts have devised a low-carb diet that seeks to replace them with fats and proteins as energy sources. A diet like Atkins and LCHF works on the same principle: eat less carbohydrate foods and more protein and fatty foods. Different meal plans and different stages are usually the only differences between such diets. For example, a low-carb and keto diet. They are 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-carbohydrate diet.