Low Carb Diets

If you live any place on this planet, you have heard a lot about low carb diets. What are carbs (carbohydrates) and why do people fear them? The following article will provide the answers you need to decipher through the fact and fiction of this important nutrient.

What Are Carbohydrates?

There are three macronutrients necessary for human functioning: protein, fat, and carbohydrate. Different organ systems of our body “feed” off of these three nutrients. Specifically, our brain requires simple glucose, also known as carbohydrate, to function at its optimal level.

The Simple Carbs

Glucose is the simplest form of carbohydrate. Our energy pathways break down all the foods we eat into this form. Some foods, such as sugar and white bread, already exist in this simple state. Therefore, we absorb these types quickly, without much effort from our digestive tract.

The Complex Carbs

When you hear complex, think fiber. Virtually all vegetables and fruits contain fiber, hence affording them the right to be called complex carbohydrates. Whole grains, such as wheat bran, oat bran and wheat germ, are chock-full of fiber and fall into this category as well.

The Diet/Carb Connection

Low carbohydrate diets base themselves on the principle that too much glucose causes blood sugar to rise, which jolts insulin production into high gear. Insulin’s only function is to hook up with glucose and carry it to our cells. When there is too much glucose left over after immediate energy requirements are fulfilled, it is either stored as glycogen for later energy use or stored as fat. This is the meaning behind insulin being labeled the “fat-producing hormone.”

While the above set of principles is in fact true, eliminating carbs is not the one and only solution to the weight loss puzzle. In comparison to the simple form as mentioned above, our body effectively regulates its insulin production during the digestive process of complex carbohydrates. Very little, if any, excess insulin is made, and therefore proper energy intake and usage is the result. In this case, there are no bad guys, just the guarantee of providing an abundance of beneficial nutrients essential to our well-being.

Ketosis

Ketosis is the metabolic pathway of burning fat for energy. In order to reach this metabolic route, the glucose/insulin switch must be turned completely off. This requires a drastic reduction of carbohydrate intake: 20 grams or less per day. The average intake is between 150 and 275 for an average intake of 1200-2200 calories per day.

Ketones are produced when stored fat is converted to energy. Our brain, as well as other key systems of our functioning, will now use ketones for energy. The danger with elevated ketone presence is its direct influence on increasing blood acidity that leads to possible kidney and liver damage. The length of time that ketones exposure exists is also a major issue. In fact, healthcare professionals usually never recommend a restricted carbohydrate diet for more than 14 days.

While it is beneficial to replace simple carbs with complex forms, eliminating entire food groups such as fruits, is not recommended. Your body experiences a disservice when it is deficient in vitamins, minerals, phytochemicals and fiber. Furthermore, our body is put together in such a way that it craves the synergistic benefits of food components that is not offered by popping a supplement pill.

Nutritionist Recommendation

If you are trying to lose weight, the most effective and safe approach is through moderate portions of all the food groups, including fruits, vegetables, and grains. Limiting calorie intake and increasing physical activity will lead to healthy habits that can be maintained for a lifetime. Diets continually fail us because they are not created for the long road of life. Only by changing lifestyle habits are you sure to lose the weight, keep it off, and be rewarded with optimal health and longevity.