Over the years, carbohydrates have received a bad reputation for being unhealthy and the sole reason for weight gain. Many mainstream meal plans such as Atkins and Keto diets promote the public to consume low amounts of carbohydrates for quick weight loss. Though the companies that encourage these types of diets claim that consuming low amounts of carbohydrates are beneficial for your health, the long term effects of these meal plans are actually detrimental to the body. Today we are going to finally answer the question: Are carbs actually bad for you?
What Happens When You Do Not Eat Enough Carbs?
Carbs are the fibrous and starchy sugars found in different fruits, vegetables, and grains. When you hear the word “sugar” do not become afraid because natural carbohydrates grown from the earth are actually very good for you. They provide you with glucose, a molecule that the body uses for energy. When you do not consume enough carbohydrates, the body will experience some negative effects.
First, the lack of glucose in the body will cause your blood sugar levels to decrease and drop below normal range. This decline in your blood glucose levels will lead to hypoglycemia; a condition that will cause irregular heartbeat, fatigue, irritability, hunger, and shaking. If you are forced to function in this low carbohydrate state for too long, the body then will go into ketosis. Ketosis forces your body to burn fat and make ketones, a molecule that can also be used as fuel. Being in a ketosis state for too long may cause a decline in your health. You will become dehydrated, leading to a chemical imbalance in the body. This low carbohydrate state also leads to insulin resistance which will increase your risk of Type 2 Diabetes.
This is how the Keto/Atkins diet works. It depletes the body of an important nutrient for quick, but unhealthy weight loss. Professor Grant Brinkworth, a senior research scientist from CSIRO, stated that “the popular diet could lead to long term weight gain – not loss” because your metabolism will become altered through this low carbohydrate diet.
Do you want to learn new ways to boost your metabolism? Click here to learn how eating breakfast can improve this body process.
How Many Carbohydrates Should You Eat And What Kind?
Now that we know the negative effects of not eating carbs, it is time to learn about how much of this nutrient you should consume. As a warning, if you have an underlying health condition such as diabetes, you will need to speak with a dietitian for more specialized care. According to the Academy of Nutrition and Dietetics, the average person should consume roughly 45-65% of their caloric intake in carbohydrates. Studies have shown that the population needs at least 130g of carbohydrates a day in order for the brain to function normally. There are a few food groups to consume throughout the day in order to reach this recommended carbohydrate intake:
- Fruits
- Vegetables
- Grains
Remember, when looking for these specific food items, make sure you try to find them in their purest form. For example, if you are going to have pasta make sure that you buy whole grain/wheat pasta instead of plain white. If you want to have an orange, make sure you buy a fresh one from your local grocery store and not pre-canned tangerines.
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Source:
Burrell, S. (2020, June 01). Sorry but going keto might make you gain weight, in the long run. Retrieved December 27, 2020, from https://www.bodyandsoul.com.au/diet/lose-weight/sorry-but-going-keto-might-make-you-gain-weight-in-the-long-run/news-story/5df1542ec76665b2c74b2dad5b760748
Marks, J. B. (2004). The Weighty Issue of Low-Carb Diets, or Is the Carbohydrate the Enemy? Clinical Diabetes, 22(4), 155-156. doi:10.2337/diaclin.22.4.155
https://www.nal.usda.gov/fnic/dietetic-associations
To your Joy and Health,
Kay Loughrey, MPH, RDN, LDN
This blog post was written by Bailee Richman, Dietetics Student from the University of Maryland
