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 consisting of one or two parts. When taken orally, it is easily absorbed by the body, and sudden energy bursts occur, 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 absorbed into the blood more quickly. They provide energy faster than natural sugars with a lower glycemic index.
However, many of these refined sugars are only used as a flavor enhancer 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.
Because complex carbohydrates are broken down slowly, energy lasts longer than simple carbohydrates. 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 absorbed form. It is then transported through the blood to the body's organs and muscles, which breaks it down for energy. Such organs include the heart, kidneys, brain, and lungs.
Why you should eliminate carbohydrates or not
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 divided between advising patients to avoid carbohydrates altogether or to eat only the good ones. The result is a variety of diets available to everyone, including the popular Keto and Atkins diets.
To really understand whether or not to cut carbs, we will look at the benefits and dangers of eating carbs.
Advantages
The most important function of carbohydrates in the body is to provide energy. They are the main source of the body.
Like all grains and vegetables, most natural food sources of carbohydrates contain significant amounts of fiber, which not only promotes good intestinal health, but also reduces the chances 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 and help maintain a healthy weight. Helps fight obesity and other health problems associated with excess weight.
Defects
The main disadvantage of carbohydrate nutrition 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 form of fat in the organs and muscles, which leads to weight gain. It is the basis of many carbohydrate-reducing diets.
Carbohydrates are also dangerous for people with diabetes, such as diabetes. It increases blood sugar levels when digested, and people with these diseases are unable to manage their levels well.
There is even a risk of sugar dependence. The effects may be somewhat similar to those of ordinary street drugs.
For those concerned about weight and blood sugar levels, the best alternative to maintaining good health may be to stop eating carbohydrates and replace them with more important energy sources such as protein.
Foods to Avoid on a Low Carbohydrate Diet
Bread and cereals
Bread is widely used all over the world. It is difficult to find a home that does not use bakery products. Refined or whole grain breads are mainly high in carbohydrates. A slice of plain white bread can contain up to 14 grams of carbohydrates, and a slice of whole grain bread can contain up to 17 grams of carbohydrates.
some fruits
This may sound ironic, considering that some of the healthiest people in the world have sworn allegiance to them. Fruits are a good source of vitamins and fiber, and their health benefits are many. Some studies even show that they can reduce the risk of cancer and heart disease.
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 because they prefer high amounts of vitamins as well as high levels of fiber, which not only help digestion, but also help you lose weight and help control your blood sugar levels.
Some vegetables are high in starch, which converts them into 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 the planet. It is not only cheap, but also easy to prepare and can be served with a variety of dishes. However, many people who are worried about their weight have decided to reduce or give up pasta due to its high carbohydrate content. Whether whole grains or processed, it is a bad choice for those who want to reduce carbohydrates. 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 bowl full of sugary cereal. Although grains (especially whole grains) provide 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-carbohydrate 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 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 protein - beef, pork, chicken, lamb, etc. refers to lean meats such as.
- Fish
- Leafy green 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-carbohydrate diets
Atkins diet
The Atkin diet focuses on weight loss and aims to consume proteins and fats that are high in carbohydrates. The idea came from Dr. Robert Atkins, who wrote a book about it in 1972.
Initially, the Atkins diet was considered unhealthy and was not encouraged by many other nutritionists due to the high amount of saturated fat that its followers would consume. However, over time, it has gained popularity around the world, and numerous studies confirm this. It is very useful for people who want to lose weight or lower cholesterol and blood sugar.
The Atkins diet consists of four stages:
- Induction phase: involves consuming less than 20 grams of carbohydrates per day for at least two weeks. It helps to start the process of weight loss, as well as the intake of large amounts of protein and fat.
- Ongoing Weight Loss: This focuses on balancing weight loss and returning it to a steady pace. This involves gradually incorporating small amounts of carbohydrates into the diet.
- Precautions: This is when a person is close to their weight goals and slows down the weight loss process. This involves slowly re-adding carbohydrates to the diet until weight loss begins to slow down.
- Care. This stage involves a lot of balance, where a person eats as many carbohydrates as he can without gaining weight.
LCHF diet
The LCHF diet, which is mainly aimed at weight loss, is based on the concept of eating low in carbohydrates and high in fat. This also applies to a number of other health reasons, such as type 2 diabetes, heart problems and reducing the risk and consequences of Alzheimer's disease.
The LCHF diet, also known as the Banting Plan (named in honor of William Banting, who played an important role in its popularity), involves eating a moderate amount of protein with whole and unrefined fats and minimal carbohydrate intake. Other diets, such as ketogenic and Atkins, are based on this rule and convert them into small changes to the LCHF diet.
There are no standard meal plans for this diet, as it must be adapted to individual needs. It is recommended to avoid any carbohydrate-rich foods such as bread and pasta, as well as other sugary and starchy foods.
Risks of a Low Carbohydrate Diet
While low-carb diets are ideal for weight loss (and other alleged health benefits), there are some important risks that should not be overlooked by anyone who wants to start with them.
Eating little or no carbs increases the chances of a young person dying, especially during adolescence. This has been proven by numerous meta-analytical studies from all over the world.
Numerous studies have shown that these diets can significantly increase mortality rates, as at least 50 percent of the affected people's energy comes 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 such as weight gain and other health problems caused by excessive consumption.
Therefore, experts have suggested low-carbohydrate diets that try to replace them with fats and proteins as a source of energy. Diets like Atkins and LCHF work on the same principle: eat less carbohydrate foods and more protein and fatty foods. Different meal plans and different phases are usually the only difference between such diets. For example, a low-carbohydrate 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 your individual needs and consult a doctor before starting a low-carbohydrate diet.