Healthy carbs include whole-grain bread and pasta, rice, beans, peas, legumes, starchy vegetables and fruits. Many carb-heavy foods are rich in essential vitamins and minerals -- yet there's a persistent misconception that "carbs" equal "bad. Koff explains that the reality is quite the contrary: "Carbs come in many forms," she says. These healthy carbs support metabolism, digestion and immune health , Koff says, explaining that they act as building blocks for healthy bones, muscles , cartilage, skin and even blood.
When you completely cut carbohydrates out of your diet, you could put yourself at risk for nutrient deficiencies if you don't replace those nutrients with other food sources. Read more: How to read the new nutrition facts label. When checking the nutrition label for carbs, pay more attention to added sugars new on nutrition labels in , which is more indicative of how healthy a food is. Fiber is one nutrient you may not consume enough of if you don't eat carbs.
Whole grains, fruits and vegetables, especially starchy ones, are some of the greatest sources of fiber. But they also happen to be high in carbohydrates. Fiber plays key roles in digestion, heart health and gut health , Koff says. Research backs this up: Studies show that people who eat more fiber have a lower risk of developing cardiovascular disease and tend to have more beneficial bacteria in the microbiome.
Fiber can also help you feel fuller for longer periods of time , which is helpful if you are trying to lose weight. Read more: Eat healthy with these four tech tools.
Fiber is found in starchy vegetables like carrots, as well as other vegetables, beans and whole grains. Carbohydrates are your brain's preferred source of energy. When you first start a low-carb diet, you may experience brain fog, mental fatigue and mood swings because your body's primary fuel source suddenly disappeared.
Once your body adjusts, those symptoms should subside, but those initial effects are part of the reason why low-carb diets are so hard to stick to. Koff says that many people confuse the role of stimulants like caffeine with the role of carbohydrates: Caffeine and other stimulants provide short-term bursts of energy , whereas healthy carbs supply your brain with what it needs to perform its many functions and give you long-term energy.
Read more: Want to try intermittent fasting? Read this first. Protein often claims the fame when it comes to bulking up, but carbs are just as important: When you eat carbs, your body converts some of them to glycogen, a storage form of carbohydrate that stockpiles in your muscles.
Your body uses glycogen when it needs a quick energy boost or it isn't getting enough energy from the glucose in your cells. Find out what carbohydrates are, what they do, why we need them, how many carbs we should eat every day, and how to reduce the risk of metabolic…. Strict diets can be challenging to follow, and people may not always have the time or ability to exercise.
However, a variety of simple lifestyle…. Lots of people try to lose weight by reducing their intake of carbohydrates. To ensure the diet is a success, it is essential to understand what carbs….
Low-carb diets 'are unsafe and should be avoided'. Share on Pinterest A diet low in carbs may aid weight loss in the short-term, but it may seriously harm health in the long run. Studying low-carb diets and death risk. Latest news Could 'cupping' technique boost vaccine delivery? Scientists identify new cause of vascular injury in type 2 diabetes. Adolescent depression: Could school screening help?
Related Coverage. What is the difference between simple and complex carbs? How can I lose weight? What you need to know about carbs. While some of these weight loss stories are pretty impressive, going low-carb-especially as low as 5 percent of your daily calories on keto-can have some negative effects on your health. Carbs are our body's fuel for metabolism, energy, digestion and many other important activities, and eating too few could be consequential.
Since we've established that carbohydrates are the primary source of fuel for our body, slashing your intake can have a major impact on your energy level. Carbs are converted to energy more efficiently than protein or fat, so you may start feeling a little sluggish throughout the day on a low-carb diet.
Weakness and fatigue-sometimes called "keto flu"-are common side effects of a low-carb diet. This can also have a negative impact on your workouts, as you may not feel like you have the strength to push through a sweat session like you used to. It may be worth upping your carb intake a little bit to ensure you have the ability to make it through each day-and your exercise regimen!
Carbs often get a bad rap for causing bloat, but that temporary bulge is probably caused from refined sugars or white flour. Reducing your carbohydrate intake often means reducing the amount of fiber you eat in a day, as fiber is most concentrated in carbohydrate-rich foods such as whole grains and fruit.
Going low-carb means it's that much more important to ensure the carbohydrates you are eating are high-quality. Simply swapping your white bread for whole-wheat or adding a handful of berries alongside your morning omelet could make a huge difference in reducing your bloat. Following a low-carb diet can reduce your energy levels, impair your concentration and even make you feel grouchier than normal sounds like a blast! High-quality carbs like sweet potatoes, whole-wheat bread, berries and quinoa are essential for not only giving you the energy you need to get through your workday, but their protein-fiber combo helps to lower blood sugar spikes and prevent you from crashing.
Instead of reaching for yet another cup of coffee at 2 p. Pictured recipe: Shrimp Scampi Zoodles. There are few things worse than going on a diet and seeing your weight actually increase.
0コメント