Carbohydrates have long been a staple in our diets, serving as a primary energy source for our bodies. However, in recent years, low-carb diets have gained popularity for their potential health benefits. The recommended dietary guidelines for carbohydrates are around 45 to 65 % of a person’s daily calorie consumption should be met by having carbohydrates. Thus, restricting carbs completely from daily diet is not possible.
But what exactly happens to your body when you stop eating carbohydrates, and what is the optimal amount of carbohydrates for maintaining good health? Take this two-minute read to understand the impact of cutting down on carbs.
The Impact of Cutting Down Carbohydrates In the System:
When you significantly reduce or eliminate carbohydrates from your diet, your body undergoes several changes:
Ketosis
One of the most notable effects is the induction of ketosis. Ketosis develops when the body switches from burning carbohydrates for fuel to burning fat. Without carbohydrates, the liver produces ketones from fats, which serve as a substitute source of fuel for the human body and brain.
Weight Loss
Cutting carbohydrates can lead to sudden weight loss, mainly due to the loss of water weight associated with glycogen depletion. Additionally, the increase in protein and fat intake on low-carb diets can contribute to feelings of fullness, leading to reduced calorie intake.
Controls Blood Sugar
For people with diabetes orinsulin resistance, cutting down carbohydrate intake can help stabilise blood sugar levels and improve insulin sensitivity.
Decreased Energy Levels
While some people experience increased energy levels and mental clarity on low-carb diets, others may initially feel fatigued, and experience brain fog as their bodies adapt to using ketones for fuel.
Potential Nutrient Deficiencies
Carbohydrates are a significant source of essential fibre, vitamins, and minerals. Eliminating certain carbohydrate-rich foods from your diet may increase the risk of nutrient deficiencies if not adequately replaced with nutrient-dense alternatives.
Optimal Carbohydrate Intake for Health:
While low-carb diets may offer numerous health incentives, consuming sufficient carbohydrates is vital to support overall health and well-being. The recommended daily intake of carbohydrates differs depending on numerous factors such as age, gender, physical activity level, and metabolic health. However, the dietary guidelines suggest that carbohydrates should comprise 45% to 65% of total daily calories for most individuals.
When choosing carbohydrates, focus on incorporating nutrient-dense sources that provide essential nutrients and fiber. Some examples of good carbohydrate sources include:
Whole Grains: Choose from a wide spectrum of whole grains like brown rice, wheat flour, quinoa, oats, and whole wheat bread, which are abundant in fibre, vitamins, and minerals.
Fruits: Relish various fruits, including berries, apples, oranges, and bananas, which provide natural sugars, vitamins, antioxidants, and fibre.
Vegetables: Fill up on non-starchy vegetables like leafy greens, broccoli, cauliflower, bell peppers, and carrots, which are low in calories and packed with a wealth of vitamins, minerals, and fibre.
Legumes: Incorporate legumes such as beans, lentils, and chickpeas into your meals for a healthy dose of carbohydrates, protein, fibre, and various nutrients.
Dairy: Choose dairy products like milk, yogurt, and kefir, which contain carbohydrates in the form of lactose, along with calcium, vitamin D, and protein.
Conclusion:
While reducing carbohydrate intake can have several effects on the body, including weight loss and improved blood sugar control, it's essential to strike a balance and ensure you're consuming adequate carbohydrates for optimal health. Focus on incorporating nutrient-dense carbohydrate sources into your diet while moderating your intake of refined carbohydrates and added sugars. By doing so, you can support your overall health and well-being and, at the same time, enjoy a varied and satisfying diet.
References:
Low-Carbohydrate Diet Robert Oh; Brian Gilani; Kalyan R. Uppaluri.
https://www.ncbi.nlm.nih.gov/books/NBK537084/
The Low-Carbohydrate Diet: Short-Term Metabolic Efficacy Versus Longer-Term Limitations,Thomas M. Barber,1,2,3 Petra Hanson,1,2,3 Stefan Kabisch,4 Andreas F. H. Pfeiffer,4,5 and Martin O. Weickert
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8066770/
Disclaimer:
The content provided here is for informational purposes only. This blog is not intended to substitute for medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider for any questions or concerns you may have regarding a medical condition. Reliance does not endorse or recommend any specific tests, physicians, procedures, opinions, or other information mentioned on the blog.
