Yes, you can eat carbs!
So chances are you’ve seen and read numerous articles entitled ‘The Truth About Carbs’, ‘Ditch
the Carbs’ or ‘Carbs Make You Fat!’ and it's likely, given the apparent success
of the Atkins diet and other no-carb-low-carb regimes, that you believed what you
were reading and perhaps adopted the same in a bid to ‘become more healthy’, am
I right?
Whilst low carb diets are proven to result in weight loss, it’s important to understand that carbohydrates are an important source of nutrients, fibre and energy. By limiting or eliminating them from your diet not only are you likely experience a lack of energy but you may also suffer nutrient deficiencies and other health issues.
To say all carbs are bad for you is too black and white. This is certainly a topic with a lot of grey areas but, keeping it somewhat straightforward for now, consider two types of carbohydrates – simple/refined and complex. The former rapidly breakdown and enter our bloodstream causing insulin spikes and largely offer little in the way of nutrients but the latter can provide a whole host of goodness for the body.
Focus ought to be on making sure you are eating the best type of carbohydrates for optimum energy and health and also the right amount for your body. In essence choose complex, wholegrain carbs such as oats, brown rice, pulses, lentils, beans and potatoes over refined white bread, white rice, packaged snacks, sweets and sweeteners. Fruit and vegetables are technically simple carbs but can (and should) be eaten in abundance given their nutrient, protein and fibre profiles.
5 things you should know about carbohydrates and low-carb diets
Whilst low carb diets are proven to result in weight loss, it’s important to understand that carbohydrates are an important source of nutrients, fibre and energy. By limiting or eliminating them from your diet not only are you likely experience a lack of energy but you may also suffer nutrient deficiencies and other health issues.
To say all carbs are bad for you is too black and white. This is certainly a topic with a lot of grey areas but, keeping it somewhat straightforward for now, consider two types of carbohydrates – simple/refined and complex. The former rapidly breakdown and enter our bloodstream causing insulin spikes and largely offer little in the way of nutrients but the latter can provide a whole host of goodness for the body.
Focus ought to be on making sure you are eating the best type of carbohydrates for optimum energy and health and also the right amount for your body. In essence choose complex, wholegrain carbs such as oats, brown rice, pulses, lentils, beans and potatoes over refined white bread, white rice, packaged snacks, sweets and sweeteners. Fruit and vegetables are technically simple carbs but can (and should) be eaten in abundance given their nutrient, protein and fibre profiles.
5 things you should know about carbohydrates and low-carb diets
- Carbohydrates are the body’s preferred energy source; once broken down into glucose they can be used immediately or stored in the muscles or liver as glycogen for later use
- Without carbohydrates surplus fat and protein is used to provide energy forcing the body into ketosis or what it believes to be a state of starvation. Side effect of ketosis include dizziness, dehydration, constipation, headaches, weakness and irritation as well as bad breath!
- Unless you are making healthy substitutes restricting or eliminating carbohydrates from your diet can leave you low in vitamins, minerals and fibre
- Carbohydrates can be used to help you achieve weight loss or manage your weight; complex carbs are slow to digest leaving you fuller for longer and your blood glucose levels level meaning you’re less likely to snack later
- If you cut out carbs you are most likely going to consume more fat and protein to make up the deficit and will need to consider your saturated fat intake. High amounts of saturated fat can increase the risk of cholesterol and heart disease
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