Are Low-Carb Diets Healthy For Your Body?
For rapid weight loss, low carbohydrate diets are very tempting. But if you are looking to be healthier and more energetic, only cutting out carbs will leave you drained and discouraged.
Carbohydrates come from plant sources, so many of these diets cut out sugar, flour, and other grains. However, fruits, vegetables, nuts, and seeds are carbohydrates containing necessary nutrients for metabolism. If these are cut out for an extended time, your diet may become devoid of important vitamins and minerals. This is because fruit, starchy vegetables (i.e. cassava), beans, pasta, rice, bread, sugar, and dairy products are usually the main dietary sources of glucose. Thus, 50 grams is the lowest safe amount of carbohydrates and severely cutting down your intake of below 20 grams daily can cause uncomfortable and dangerous situations.
This is because carbohydrates are your body’s preferred fuel for day to day cellular activity. For example, maintenance of your brain functions uses 120g, 480 calories, of glucose each day. When you eat carbohydrates, like bammy, they are gradually digested into glucose and released into the bloodstream. Some of this glucose stays in your system for immediate energy, and the rest is stored for later, as glycogen, in the muscles and liver. Any extra above these amounts is converted into fat and stored in tissues. Getting rid of or limiting carbohydrate intake forces your body to use less easily broken down energy sources.
This is because limiting or eliminating carbohydrates, below 20 grams, puts your body into starvation mode, forcing your body to break down fat and protein for energy. This process forms and releases ketones from the liver, that break down fat. During this time, your appetite curbs, fat becomes your main fuel, and you start to lose weight. On the other hand, side effects can include lack of energy, irregular bowel issues, and ketoacidosis, leading to death in severe cases. This is because most fiber sources come from high carbohydrate foods, such as whole grains, legumes, and fruits and vegetables.
Ever since the Atkins diet in 1972, low-carb diets have been controversial, but recent research has found benefits for obese patients. For instance, a 2006 12-week Australian study of 100 obese women with average age of 49 found that a limited carbohydrate diet lowered risk markers for cardiovascular disease and metabolic syndrome. Similarly, a 2008 study at West Virginia Marshal University, of obese children on a low carbohydrate diet, discovered lower levels of cholesterol and serum triglycerides. So, if you’re attempting to cut down obesity or health risks, a short-term restricted carbohydrate diet is a good option. But, only a healthy, balanced diet is a permanent solution for defeating obesity. Because, once you lose the weight, your diet is the only thing standing in the way of gaining the weight back. A good carbohydrate choice for maintaining weight is Jah Manna Cassava Bammy.
