Technically, carbohydrates can be defined as a group of organic compounds found in the food and living tissues of animals and plants. These compounds, also known as carbohydrates, are a major 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 energy suddenly followed by a similar sudden drop in levels when sugar is depleted.
A good source of simple sugar is 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, most 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 than 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.
Because complex carbohydrates are broken down slowly, energy lasts longer than that provided by simple carbohydrates. Sources include whole grains and their products such as whole 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 easily absorbed form. It is then transported through the blood to the organs and muscles of the body, which breaks it down for energy. These organs include the heart, kidneys, brain, and lungs.
Why You Should or Shouldn't Eliminate Carbohydrates
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 completely avoid carbohydrates or eat only the good ones. The result is a variety of diets available to everyone, including the well -known Keto and Atkins diets.
To really understand whether to cut down on carbs or not, we will look at the benefits and dangers of eating carbs.
Advantage
The most important function of carbohydrates in the body is to supply energy. They are the main source of the body.
Most natural food sources of carbohydrates, such as grains and vegetables, also contain large amounts of fiber, which not only promotes good intestinal health, but also reduces the possibility of other health problems such as cholesterol formation.
In addition, when fats and fatty foods are replaced with carbohydrates such as whole grains, it can help reduce fat intake, allowing you to maintain a healthy weight. It helps in fighting obesity and other health problems related to being overweight.
Disability
The main disadvantage of eating carbohydrates 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 organs and muscles as fat, which causes weight gain. It is the basis for many carbohydrate reduction diets.
Carbohydrates are also dangerous for those with blood sugar problems such as diabetes. When digested, they increase the amount of sugar in the blood, and people with this condition may not be able to control their levels well.
There is even a risk of sugar addiction. The effects may be quite similar to regular street medications.
For those who care about weight and blood sugar levels, the best alternative to maintaining health is to stop eating carbohydrates and replace them with larger sources of energy, such as protein.
Foods to Avoid in a Low Carb Diet
Bread and cereals
Bread is widely used all over the world. It is difficult to find households that do not use bakery production. Refined or made from whole grains, breads are mostly carbohydrates. A slice of plain white bread can contain up to 14g of carbohydrates, while a slice of whole grain bread can contain up to 17g. This definitely makes it a bad choice for low carb meals.
some fruit
This may sound a bit ironic, considering some of the healthiest people in the world swear by them. Fruits are a good source of vitamins and fiber, and their health benefits are vast. 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 in many diets, as they prefer high amounts of vitamins as well as high fiber levels, which not only aid digestion, but also help lose weight and help control blood sugar levels.
Some vegetables, however, are high in starch, making them easier to digest carbohydrates than fiber. It includes 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 who are worried about their weight have decided to reduce pasta or avoid it altogether because of the amount of carbohydrates contained in it. Whether whole grains or processed, it makes a bad choice for those who want to cut down on carbs. A healthy alternative is shirataki noodles or spiral vegetables.
Dry breakfast
The ideal breakfast for at least half of the adults and children in the country is a bowl full of sugary cereals. While the reason is that whole grains (especially whole grains) supply the body with much -needed fiber, it is important to note that they contain 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 carb diet
The main goal of many low -carbohydrate 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 like spinach
- Dairy products with a lot of fat, such as cheese and butter
- Nuts and seeds, including sunflower seeds and walnuts
- Eggs
- Fruits and berries are low in carbohydrates
Popular low carb diets
Diet Atkins
The Atkin diet focuses on weight loss and aims to consume protein and fats high in carbohydrates. This idea was spread by Dr. Robert Atkins, who wrote a book about it in 1972.
Initially, the Atkins diet was considered unhealthy and even discouraged by many other nutritionists because of the high amount of saturated fat that would be consumed by its followers. However, over time, it has gained worldwide popularity, and many studies confirm this. It is very beneficial for people who want to lose weight or lower cholesterol and blood sugar levels.
The Atkins diet consists of four phases:
- Induction phase: involves eating less than 20 grams of carbohydrates a day for at least two weeks. It works to start the process of losing weight, and also includes the intake of large amounts of protein and fat.
- Continuous Weight Loss: This focuses on balancing weight loss and returning it to a stable rate. This includes slowly incorporating small amounts of carbohydrates into the diet.
- Pre-Maintenance: This is when a person is close to their weight loss goal and they have to slow down the weight loss process. This includes slowly re -adding carbohydrates into the diet until weight loss begins to slow.
- Maintenance. This phase involves a lot of balance, where a person eats as many carbohydrates as they can without gaining weight.
Diet LCHF
Primarily focused on weight loss, the LCHF diet is based on the concept of eating a low amount of carbohydrates and a high amount 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 popularizing it), involves whole and unprocessed fat intake as well as moderate amounts of protein with minimal carbohydrate intake. Other diets such as ketogenic and Atkins are also based on this rule, making it a small variation 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 any foods rich in carbohydrates such as bread and pasta, as well as other sugary and starchy foods.
Risks of a Low Carbohydrate Diet
While a low -carb diet is ideal for weight loss (and other claimed health benefits), there are also some important risks that should not be ignored by anyone looking to start.
Eating little or no carbohydrates increases the chances of dying young, especially in adulthood. This has been evidenced by many meta-analytical studies from around the world.
This diet can also increase mortality rates significantly, as seen in many studies where those affected get at least 50 percent of their energy from high-carbohydrate 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 caused by consuming too much.
For this reason, experts have come up with low -carbohydrate diets that seek to replace them with fats and proteins as a source of energy. 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 difference between such diets. For example, low -carb diets and keto. They have been linked to several risks, such as the risk of premature death.
Therefore, it is wise to fully understand the needs of the individual and consult a doctor before starting a low -carbohydrate diet.