Are Carbohydrates healthy?

Ask almost anyone what they need to do to lose a few kilos, and they’ll say: “Cut back on the carbs.” As a nutrition coach, I’ve heard it hundreds of times.

Are carbs less important than protein, fat, and the many micronutrients that contribute to our health?

Can a low-carb diet work to help people lose weight?

 

Here are my views on it:

Carbs, or carbohydrates, are molecules that have carbon, hydrogen and oxygen atoms. In nutrition, "carbs" refers to one of the three macronutrients. The other two are protein and fat. The main purpose of carbohydrates in the diet is to provide energy. Most carbs get broken down or transformed into glucose, which can be used as energy. Carbs can also be turned into fat (stored energy) for later use.

4 reasons to consume carbohydrates:

1.      It is the easiest and fastest source of energy

2.    Glucose is the only source of energy for the brain and its absence can cause headache, irritability etc. Carbohydrates are required for the production of serotonin required to balance mood, sleep cycle and bowel movements.

3.   Liver and muscles store carbohydrates in the form of glycogen. These storage forms are used when performing physical activity

4.  Foods rich in carbohydrates are a source of B vitamins which are required in each and every biochemical reaction.

According to the U. S. Department of Agriculture (USDA) Dietary Guidelines for Americans 2005, the best carbohydrates are those that contain a lot of fiber, like vegetables, fruits, and whole grains. These types of carbohydrates take longer to break down into glucose and give you the most nutrients along with your calories. Do you know the consequences of not eating sufficient carbs?

a.   impaired mood and cognitive function because of insufficient supply of glucose to the brain

b.      a stopped or irregular menstrual cycle

c.       lowered fertility

d.      hypoglycaemia and blood sugar swings

e.       more body fat (especially around the middle)

f.       loss of bone density

g.       anxiety, depression, and other mental health issues

A Recent study conducted in Netherlands for the effect of carbohydrate content in diet on muscle recovery showed that:

• a high carb diet (85% carbs);

• a medium carb diet (44% carbs); and

• a low carb diet (2% carbs).

“the low carb diet lead to muscle loss:  When you get enough carbs to meet your needs, you replenish muscle glycogen and create an anabolic (building-up) hormonal environment. In the absence of sufficient carbs, muscles are used for generating energy.”

So carbs when consumed correctly, have a lot of benefits.