Are Carbs Really The Enemy?

Carbohydrates have long suffered a bad reputation when it comes to conversations revolving around a healthy diet and weight loss. There are numerous articles and people who discourage eating carbs altogether to quickly lose weight. However, not all types of carbohydrates are harmful, and completely cutting them off has numerous side effects on the body as they are an essential energy source.

Good Carbs vs Bad Carbs

Carbohydrates have two different types- simple and complex. Simple carbohydrates comprise smaller chains of molecules and quickly digest in the body. Conversely, complex carbohydrates are made up of long chains and thus take longer to digest. As such, simple carbs produce a sudden spike in blood glucose levels, while complex ones raise these levels slowly for long and produce a long-lasting supply of energy.

Sources of simple carbs include candies, fizzy drinks, syrups, table sugar, fruit juice concentrate, etc. All of these are not particularly healthy for one's body. Foods that are complex carbohydrates include brown rice, oats, barley, beans and quinoa etc., which are beneficial for the body and fuel it with the energy it requires.

Advantages Of Carbohydrates

Whole-grain foods contain a layer of bran and germ that provides the body with fibre, vitamin B and E, phytochemicals, and healthy fats. The dietary fibres help promote regular bowel movement, lower blood sugar and cholesterol, and promote healthier skin. Complex carbs have also been linked to the risk reduction of chronic diseases such as type-2 diabetes, cardiovascular diseases, and certain forms of cancer. They also help fuel the brain, kidneys, heart muscles, and central nervous system. Studies have correlated them to improved sleeping patterns and uplifted moods as well.

Disadvantages Of Cutting Carbohydrates

Many low-carb diet plans can have several side effects and cause serious health problems. If you cut out on healthy carbs, you will miss out on essential nutrients required by the body for its energy and development. That may lead to fatigue, mood swings, and brain fog. It may also cause dehydration, constipation, and muscle weakness. One such plan is the Atkins diet, which could help give rise to osteoporosis and kidney stones. These plans do more harm than good in the long term.

A Healthy Diet Plan

A healthy diet plan includes foods from all groups, and in adequate amounts, for the body to fulfil all of its nutritional requirements. These nutrients include carbs, proteins, fats, fibre, vitamins, minerals, and water. It is also essential to focus on natural and unrefined foods rather than processed ones. One should always aim for long-term plans which are sustainable, rather than looking for quick fixes which can end up damaging the body. You may also consult a nutritionist/dietician for a personalized diet plan according to your own body’s needs.