What Happens When You Cut Back on Carbs?

In modern American society, we have an addiction to simple carbs, and they can add up pretty fast. As a result, we are constantly bombarded by “low-carb” or “no-carb” diets, especially after the holidays. Over the years, many low-carb diets have been studied and tested. In most cases, the patient lost weight, but are these diets safe? Critics say that they’re losing water weight, which is partially true. However, retained water can add 10-20+ extra pounds, and should be lost. Also, these diets tell you to limit ALL carbs, including the ones from vegetables and grains.

First, we need to break down a carbohydrate: A carbohydrate molecule is made of carbon, 2 hydrogen atoms, and oxygen, C (H2O). These molecules can be on their own (simple) or combined with more carbohydrate molecules (complex). Both are broken down by your body to provide the essential energy for all its processes, glucose. Simple carbs are found in things like cookies, candy, and chips, and break down quickly into glucose, causing blood sugar spikes. Repetitive blood sugar spikes can lead to many serious issues, including insulin resistance, weight gain, and diabetes. Also, the chemicals in wheat and gluten have been compared to morphine, explaining the addictive nature of carbs. Meanwhile, we also have complex carbohydrates, found in vegetables, bammy, fruits, whole grains, beans, and similar items. These foods take longer to break down, and release their energy and nutrients in a more useable manner.

So, if you COMPLETELY cut carbs from your diet, essentially eating nothing but proteins and fat, you will see six individual effects on your body.

The first effect is that you burn fat, as genes involved with fat-burning turn on and genes for fat storage turn off. By severely limiting or cutting out carbs, your body goes into a ketosis state. This is because your body can store a maximum of two-days worth of glucose, in the form of glycogen. Once your body uses it up, it is forced to convert stored body fat into small pieces of carbon, called ketones, and use them for energy. In long term studies of ketosis in obese patients, they lost weight and had several additional health benefits too. Keep in mind though, if completely cutting all carbs, ketones can lead to dry mouth and bad breath.

Second, you will feel less hungry, since nutritional food makes you feel full longer. For example, when you eat simple refined carbs, your body quickly converts it to glucose, blood sugar levels spike, and insulin is released to break down the glucose. Unfortunately, the insulin remains in your blood, and sends you to find more glucose for it to break down. In comparison, if you’re eating proteins, cruciferous vegetables, berries, and fats, you are likely to get rid of cravings.

Third, if you’re replacing carbs with high-fiber foods, your belly will flatten. This is because you will be feeding healthy gut bacteria, instead of the ones that consume sugar and cause bloating. That makes them prebiotic, along with cassava bammy too. However, if completely cutting carbs, be sure to get proper hydration, exercise, and supplements to avoid constipation. In the same way, cruciferous vegetables, nuts, and full-fat dairy are naturally constipating foods, that should be consumed in moderation.

Fourth, you will cut your risk of diabetes by miles as you stabilize blood sugar levels. As discussed above, simple carbs are made of simple sugars. These simple sugars are quickly digested, and lead to large insulin releases. As a result, it will increase the risk of insulin resistance, type 2 diabetes, and heart issues. Complex carbs, like cassava, are harder to digest, preventing the blood sugar spikes that trigger massive insulin releases. Consequentially, the less insulin your body releases at one time, the more sensitive your body will be to insulin overall.

Fifth, your muscles will strengthen, because any food is more nutrient dense than simple carbs. This is because simple carbs don’t contain protein, causing your body to crave more of them as it tries to find its necessary nutrients.

Sixth, eventually you will be more energetic, when you switch from simple for complex carbs. Surprisingly, your body NEEDS carbohydrates to efficiently function, especially your brain and muscles. So, if completely cutting carbs, you will have a lot less energy, as fat is more slowly accessed by your body. However, by stabilizing your blood sugar, you will stabilize your energy levels too. According to the Mayo Clinic, the lowest safe amount of carbohydrates per day is 50 grams, while Institute of Medicine recommends a dietary allowance of 130 grams per day. To reach the minimum 50 grams, you can eat just 1 cup of oatmeal and half a banana. In the same way, The Academy of Nutrition and Dietetics reported that endurance athletes generally need 2.3 to 5.5 grams of carbohydrates per pound of body weight each day.

In closing, there are obvious benefits to low-carb diets, but there are also risks that come with it too. Weigh the risks and make your decision. Just choose the right carbohydrates, in the proper amounts, that will help your body be at its best.

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