Keto, Paleo, Atkins… what happens when you eat low-carb?
You’ve probably heard the whispers, “low-carb is the way to go, you’ll feel much more energetic and lose weight too.” But what is the truth behind the low-carb trend? For many years, many diets have included low levels of carbohydrates into their regime such as Keto, Paleo, and Atkins.
If you’ve ever tried to reduce your intake, you’ll know that the weight loss results aren’t just a myth, but is it healthy to exclude or dramatically reduce one element from your plate? Let’s take a closer look at what happens when you’re not eating enough carbs.
How many carbs should you be getting?
Like anything to do with your body, the actual amount of carbohydrates you need each day will vary based on several factors such as your activity level, muscle mass, age, and overall health needs.
According to a recent report published by the ICMR (Indian Council of Medical Research) and NIN (National Institute of Nutrition), current recommendations suggest that a minimum intake of 100–130g of carbohydrates/day should be ensured for ages 1 year and above. This level is the minimum required for brain glucose utilization. Cut this down, and you’ll start to enter low-carb territory. While this may seem like very little, how many carbs you need depends mainly on your health and your goals in eating a low-carb diet.
What are the disadvantages of carbohydrate?
Too many refined and processed foods are bad for health. Here’s what they can do to your body:
- Bad cholesterol- Shoots up the bad cholesterol in your system.
- Risk of diabetes- Increases the blood sugar levels which increases the risk of diabetes and they are easily digested in the body.
- Risk of heart disease- A high simple carb consumption has been linked to a rise in triglyceride levels in the blood. This can lead to heart diseases.
- Weight gain- Since it is easily digested by the body, it makes you gain weight easily.
What are the benefits of a carbohydrate?
Despite their bad rap, carbohydrates are vital to your health for a number of reasons:
- Providing energy- Carbohydrates are your body’s main fuel source. During digestion, sugars and starches are broken down into simple sugars. Glucose is used by your body for energy, and fuels all of your activities — whether it’s going for a jog or simply breathing.
- Protecting against disease- Some evidence suggests that whole grains and dietary fiber from whole foods help reduce your risk of cardiovascular diseases. Fiber may also protect against obesity and type 2 diabetes. Fiber is also essential for optimal digestive health.
Is a low-carb diet healthy?
Some people cut their carb intake to promote weight loss. Popular low-carb diets include the Atkins diet and the ketogenic (keto) diet. Strict dietary restrictions can be hard to follow over a long time. Some carb-restrictive diets include large amounts of animal fat and oils. These foods can increase your risk of heart disease. Since carbs are fuel for your body, low carb diet might make you feel tired and sluggish all the time, and this might mean you need a boost. While that doesn’t mean filling your tummy with a pile of fried potatoes (however, tasty they may be), it might mean turning to a few of the healthier carb options. It might not happen right away, but over the course of a few months or weeks, you might start to feel drained and run down — then a cold hits, and then another one. This is a sign your immune system is low.
How can you make the diet healthy with carbs?
Now you know a little more about the benefits & risks of carbs, perhaps you’re ready to make some dietary changes. There are healthy and unhealthy carbs out there, and you might consider making the switch before you hit the gas pedal on the Keto-Atkins-Paleo trend. Make sure to choose complex carbs.
Here’s how to make healthy carbohydrates work in a balanced diet:
- Emphasize fiber-rich fruits and vegetables- Aim for whole fresh fruits and vegetables. Whole fruits and vegetables also add fiber, water and bulk, which help you feel fuller on fewer calories.
- Choose whole grains- Whole grains are better sources than refined grains because of fiber and other important nutrients, such as B vitamins.
- Eat more legumes- Legumes — which include beans, peas and lentils — are among the most versatile and nutritious foods available. They are typically low in fat and high in folate, potassium, iron and magnesium, and they contain beneficial fats and fiber.
- Stick to low-fat dairy products- Milk, cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Consider the low-fat versions, to help limit calories and saturated fat.
You may have been thinking of carbohydrates as either “good” or “bad.” As with all foods, the secret with carbohydrates is to make smart decisions and limit the ones that aren’t as healthy for you. Your best bet is to choose nutrient-dense carbs that have fiber, vitamins and minerals. Limit intake of foods that have added sugars or have them in moderation. Your nutritionist can help determine the right amount of carbs for your needs.
References-
- https://www.nin.res.in/nutrition2020/RDA_short_report.pdf
- https://www.nin.res.in/downloads/DietaryGuidelinesforNINwebsite.pdf
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705
- https://my.clevelandclinic.org/health/articles/15416-carbohydrates
