Technically, carbohydrates can be defined as a group of organic compounds found in foods 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 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 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 break down slowly, the energy lasts longer than that provided by simple carbohydrates. Sources include whole grains and their products, such as cereals, oatmeal, 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, more absorbable form. It is then carried 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 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 carbs, we'll look at the benefits and dangers of eating carbs.
Advantage
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 buildup. of cholesterol.
Also, when fats and fatty foods are replaced with carbohydrates like whole grains, they can help reduce fat intake, allowing you to maintain a healthy weight. 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 mentioned above, carbohydrates break down into glucose, which is further broken down for energy. The excess glucose accumulates in the organs and muscles in the form of fat, which causes weight gain. It is the basis of many carbohydrate-reducing diets.
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 levels well.
There is even the risk of sugar addiction. The effects can 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 maintain health may be to stop eating carbohydrates and replace them with more substantial energy sources, such as protein.
Foods to avoid on a low carb diet
Bread and cereals
Bread is widely consumed throughout the world. It is difficult to find a home that does not use bakery production. Refined or made from whole grains, bread is mostly carbohydrates. A slice of regular white bread can contain up to 14g of carbs, while a slice of whole wheat bread can contain up to 17g, definitely making it a poor choice for a low-carb meal.
some fruits
This may sound rather ironic, given that they are trusted by some of the healthiest people in the world. 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 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, favoring high amounts of vitamins and high levels of fiber, which not only help with digestion, but also aid in 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 concerned about their weight have decided to reduce their consumption of pasta or avoid it altogether due to the high amount of carbohydrates it contains. Whether 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 adults and children in the country 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's important to note that they contain far more sugar than fiber. For example, a half 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, 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 to include in your low-carb diet for best results:
- Lean Meat Protein: Refers to lean meats like beef, pork, chicken, lamb, etc.
- Fish
- Green leafy vegetables like 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 high-carbohydrate protein and fat. The idea was spread 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 its followers would consume. However, over time it has been gaining 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 carbohydrates per day for at least two weeks. It serves to start the slimming process, and also includes the intake of large amounts of protein and fat.
- Continuous Weight Loss – Focuses on balancing weight loss and bringing it back at a steady rate. 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 slowly adding carbohydrates back into 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 he can without gaining weight.
low carb 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 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 for William Banting, who was instrumental in popularizing it), involves eating whole, unprocessed fats and moderate amounts of protein with minimal carbohydrate intake. Other diets like keto 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 foods rich 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 great for weight loss (and other purported health benefits), there are also some significant risks that shouldn't be overlooked if you want to get started on them.
Eating little or no carbohydrates increases the chances of dying young, especially in adulthood. This has been proven by numerous meta-analysed studies from around the world.
These diets can also significantly increase mortality rates, as has been seen in numerous studies in which those affected obtained at least 50 percent of their energy from carbohydrate-rich foods.
let's summarize
Carbohydrates may 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.
For this reason, experts have devised low-carbohydrate diets that seek 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 fat foods. Different meal plans and different phases are usually the only differences between such diets. For example, a low-carb and ketogenic 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 beginning a low-carb diet.