Technically, carbohydrates can be defined as a group of organic compounds found in food and living tissues of animals and plants. These compounds, also called 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, releasing sudden bursts of energy followed by the same sudden drop in levels when the sugar is depleted.
A good source of simple sugars are refined and processed carbohydrates, which are designed to be absorbed into the bloodstream faster. 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're called empty calories.
Simple carbohydrates are also found in natural sources like fruit, honey, and dairy products.
Complex carbohydrates
Complex carbohydrates, on the other hand, have a more complex molecular structure made up of three or more parts. They take longer to be broken down into glucose for energy. Foods that contain complex carbohydrates also contain fiber, minerals, and other nutrients.
Because complex carbohydrates break down slowly, the energy lasts longer than simple carbohydrates provide. 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 body's organs and muscles, which break it down for energy. These organs include the heart, kidneys, brain and lungs.
Why You Should Or Shouldn't Eliminate Carbs
Diet has become a much-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 altogether or only eat 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 you should cut out carbs, let's look at the benefits and dangers of eating carbs.
advantages
The main function of carbohydrates in the body is to provide energy. They are the main source of the body.
Most natural food sources of carbohydrates, like whole grains and vegetables, also contain a significant amount of fiber, which not only promotes good gut health but also reduces the likelihood of other health problems like cholesterol build-up.
Additionally, when fats and fatty foods are replaced with carbohydrates such as whole grains, they can help reduce fat intake, helping you maintain a healthy weight. It helps in the fight against obesity and other health problems associated with being overweight.
defects
The main disadvantage of eating carbohydrates is weight gain. As previously mentioned, carbohydrates are broken down into glucose, which is further broken down to create energy. Excess glucose then accumulates in organs and muscles as fat, leading to weight gain. It is the basis of many low-carb diets.
Carbohydrates are also dangerous for people with blood sugar problems like diabetes. When digested, they increase 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, perhaps the best alternative to staying healthy is to cut out carbohydrates and replace them with more substantial energy sources like protein.
Foods to avoid on a low carb diet
bread and cereals
Bread is consumed all over the world. It is difficult to find a household that does not use bakery production. Refined or whole grain bread consists mainly of carbohydrates. A slice of regular white bread can contain up to 14g of carbohydrates, 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 fruits
That might sound pretty ironic considering 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 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 as they favor high amounts of vitamins as well as high levels of fiber which not only aids in digestion but also aids in weight loss and helps control blood sugar levels.
However, some vegetables are high in starch, making them more digestible carbohydrates than fiber. These include corn, potatoes, sweet potatoes and beets.
pasta
Pasta, like bread, is a staple food for many people on earth. Not only is it inexpensive, it's easy to make and can be served with a variety of other dishes. However, many people who are concerned about their weight have chosen to cut down on pasta or avoid it altogether due to the sheer amount of carbs it contains. Whether it's whole grain or processed, it's a poor choice for those looking to cut 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 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 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 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, mostly protein and healthy fats. The basic principle is that when the body receives a minimal amount of carbohydrates, it does not store them as fat. Here are some foods to include in your low-carb diet for best results:
- Lean Meat Protein – Refers to lean meats such as beef, pork, chicken, lamb, etc.
- fishes
- Leafy green vegetables like spinach
- Dairy products that are high in 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 rich in carbohydrates. The idea was suggested by Dr. Robert Atkins, who wrote a book about it in 1972.
Initially, the Atkins diet was considered unhealthy and not even recommended by many other nutritionists due to the high amount of saturated fat its followers consumed. 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: Eat less than 20 grams of carbohydrates per day for at least two weeks. It serves to start the process of losing weight, and also involves the intake of large amounts of proteins and fats.
- Continuous Weight Loss: This focuses on making up for the weight loss and getting it back up to a steady pace. This includes slowly incorporating small amounts of carbohydrates into your 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 reintroducing carbohydrates into the diet until weight loss slows.
- Technical service. This phase involves a lot of balance, in which 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 eating low in carbohydrates and high in fat. It is also practiced for a number of other health reasons such as: B. to reduce 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 crucial role in popularizing it), involves eating whole and unprocessed fats and moderate amounts of protein with minimal carbohydrate intake. Other diets like ketogenic and Atkins are also based on this rule, making them minor variations on 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 carbohydrate-rich foods such as bread and pasta, as well as other foods high in sugar and starch.
The risks of a low carb diet
While low-carb diets are great for weight loss (and other claimed health benefits), there are also some significant risks that shouldn't be overlooked by anyone looking to get started.
Eating little or no carbohydrates increases the likelihood 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 shown by numerous studies in which sufferers 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 eating too much of them.
For this reason, experts have developed low-carb diets that aim to replace them with fats and proteins 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 such diets. For example, a low-carb and keto diet. They have been linked to some 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.