Brenda Khan
Carbohydrates are one of three macronutrients essential for human health and proper body functioning. They are a basic nutrient that the body turns into glucose, or blood sugar, to make energy for the body to work. However, the rise of low-carb diets like keto, Atkins, and Whole30 has led to a mainstream perception of carbohydrates as an enemy of weight loss. While cutting carbs can lead to weight loss, it can also be dangerous due to the risk of nutritional deficiencies, increased bad cholesterol, kidney damage, constipation, and other negative side effects.
| Characteristics | Values |
|---|---|
| Weight loss | Cutting carbs can lead to weight loss, but it is mostly water weight and muscle at first. |
| Energy levels | Carbohydrates are a primary source of energy for the body and brain. Removing them may result in lower energy levels and fatigue. |
| Nutrient deficiencies | Carbohydrates contain essential nutrients like fibre, vitamins, and minerals. Removing them may lead to nutritional deficiencies. |
| Health risks | Low-carb diets have been linked to increased mortality, kidney damage, osteoporosis, impaired physical activity, and higher "bad" cholesterol levels. |
| Cognitive function | Carbohydrates aid in cognitive function by helping the brain produce serotonin. Low-carb diets may lead to decreased serotonin levels, affecting mood, sleep, and cognition. |
| Ketosis | Severely low-carb diets can induce ketosis, where the body breaks down fat for energy. This can lead to side effects like weakness, dizziness, and nausea. |
| Food choices | Carbohydrates are found in many nutritious foods like whole grains, fruits, and vegetables. Cutting carbs may limit the variety of foods in your diet. |
| Sustainability | Avoiding an entire food group is extremely restrictive and difficult to sustain long-term. |
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Nutritional deficiencies
Carbohydrates are a primary source of energy and one of the three macronutrients essential for human health and proper body functioning. They are a basic nutrient that the body turns into glucose, or blood sugar, to make energy for the body to work. The brain uses about 20% of the energy created from carbohydrates. Therefore, when you cut carbs from your diet, you may feel more tired, hungry, and find concentrating more difficult.
Carbohydrates are rich in starch, fiber, and water. Fiber helps add bulk to stool and absorb water in the colon, making stool easier to pass. Cutting carbohydrates may make going to the bathroom a more unpleasant experience. In addition, you may experience changes in digestion or experience other digestive issues when you stop eating carbs, as fiber promotes the growth of healthy bacteria in the gut.
Carbohydrates also enable the brain to produce serotonin, which plays a role in mood regulation, sleep cycle, and cognition. Healthy serotonin levels help guard against anxiety and depression. Therefore, when you cut carbs, your state of mind can get "wonky," and you might feel grouchy.
In addition, some population studies have linked low-carb diets to increased mortality. Other research suggests that low-carbohydrate diets may increase LDL ("bad cholesterol") in some people—conceivably from the lack of fiber in low-carb diets. Other complications that have been linked to long-term carbohydrate-restricted diets include kidney damage, osteoporosis, and impaired physical activity.
Furthermore, low-carb diets are often low in fiber, which can lead to constipation. They can also be low in nutrients, as many nutrient-rich foods such as fruits, beans, vegetables, and whole grains are not allowed or are strictly limited on low-carb diets.
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Low energy
Cutting carbohydrates from your diet can lead to low energy levels, which is a common side effect of such diets. This is because carbohydrates are the body's primary source of energy. When you deprive your body of carbs, it has to switch to burning fat for fuel, a process known as ketosis. While ketosis can lead to weight loss, it can also result in fatigue, especially in the initial stages.
The body's preferred source of energy is glucose, which is derived from carbohydrates. When carbohydrates are restricted, the body has to work harder to break down fats and proteins for energy, which is a less efficient process and can leave you feeling tired and lethargic. This is especially true for active individuals and athletes who require adequate carbohydrate intake to fuel their workouts and maintain performance.
Additionally, the brain relies heavily on glucose for fuel. A lack of carbohydrates in the diet can result in reduced cognitive function, including brain fog and difficulty concentrating. This is because the brain, unlike other organs, cannot utilize fatty acids as an alternative energy source and depends primarily on glucose.
Furthermore, a no-carb diet can disrupt sleep patterns, leading to further fatigue and exhaustion. Carbohydrates play a role in regulating sleep by promoting the production of serotonin and melatonin, hormones that influence sleep and wake cycles. A deficiency in carbohydrates can disrupt this regulation, potentially leading to insomnia or non-restorative sleep,
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Weight loss
Carbohydrates have been associated with weight gain, and many low-carb diets have been introduced over the years, such as the ketogenic, Atkins, and Whole30 diets. However, carbohydrates are a crucial part of a balanced diet, and people should not exclude them entirely. Carbohydrates are one of three macronutrients, along with protein and fat, that provide energy for the body. The brain uses about 20% of the energy from carbohydrates, and they enable the brain to produce serotonin, which is essential for mood regulation, sleep, and cognition.
Low-carb diets can be more effective than low-fat diets for weight loss. A 2018 study found that reducing carbohydrates increased energy expenditure, which may aid weight loss. Another study found that participants on a low-carb diet for eight weeks lost 22.8% of visceral fat, compared to 1% for those on a low-fat diet. Visceral fat is strongly associated with many diseases. However, it is important to note that the results may vary depending on individual factors, and there is inconsistent research showing a potential increase in cholesterol levels with low-carb diets.
When cutting carbs, it is essential to replace them with other quality foods to ensure adequate nutrition. A sudden lack of carbs will lead to weight loss, but it is mostly water weight and the depletion of glycogen stores in the body. As the body runs on fatty acids instead of carbs, it releases ketones through the breath, causing bad breath. Low-carb diets can also lead to constipation, trapped gas, and a decrease in blood sugar levels.
To cut carbs effectively, it is recommended to limit or avoid drinks with added sugars, such as fruit juice, and choose healthy, fiber-rich carb sources like whole grains, beans, legumes, and vegetables. It is also suggested to gradually reduce refined grains and packaged snacks, such as crackers and biscuits, from the diet. While low-carb diets can aid weight loss, it is important to ensure proper nutrition and gradual weight loss, rather than extreme, short-term diets, to maintain a healthy lifestyle.
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Kidney damage
Carbohydrates are one of the three macronutrients that the body needs, along with protein and fat. They are needed in large amounts and are essential for human health and proper body functioning. According to the 2020-2025 Dietary Guidelines for Americans, healthy adults should consume 45% to 65% of their daily caloric intake from carbohydrates.
Carbohydrates are rich in starch, fibre, and water. Fibre helps lower cholesterol levels, reducing the risk of heart attack or other cardiovascular conditions. Fibre also helps control weight and blood sugar levels. Fibre promotes the growth of healthy bacteria in the gut, and thus aids digestion.
Low-carb diets are associated with a range of negative side effects. Nutritional ketosis, which is triggered by very low-carb diets, can lead to weakness, fatigue, dizziness, headaches, and flu-like symptoms. More serious side effects can include stomach pain, nausea, and vomiting. Low-carb diets are also low in fibre, which can lead to constipation.
Low-carb diets have also been linked to kidney damage. Nutritional ketosis may increase uric acid levels, leading to kidney stones or gout flares. One study found that those who eat a diet high in red meat and low in whole grains, low-fat dairy, and fruit are 97% more likely to get kidney disease. However, another study found that a high-protein, low-carb diet did not have any harmful effects on kidney functions. The authors of this study noted that further long-term studies are required to confirm these findings.
If you have kidney disease, you may need medical supervision when following a low-carb diet. A moderate to high protein intake can accelerate the deterioration of kidney function in those with advanced kidney disease.
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Increased mortality
Cutting out all carbohydrates from one's diet may lead to increased mortality. Population studies have linked low-carb diets to increased mortality. However, it is important to note that the research findings are sometimes contradictory, and more rigorous studies are required to determine the long-term safety of carbohydrate-restricted diets.
Carbohydrates are a basic nutrient that the body turns into glucose (blood sugar) to make energy. The brain uses about 20% of the energy created from carbohydrates. When one sharply cuts out carbs, they may feel grouchy, tired, and hungry, and it can be difficult to concentrate. This is because the brain prefers to use glucose as its energy source, and when it doesn't get enough, it can affect mood regulation, sleep cycles, and cognition.
Low-carb diets are also typically low in fiber, which can lead to constipation and other digestive issues. Fiber is important for promoting the growth of healthy bacteria in the gut and preventing the overgrowth of unhealthy bacteria that can cause bloating.
Additionally, low-carb diets can lead to higher cholesterol levels and an increased risk of heart disease. They may also be associated with kidney damage, osteoporosis, and impaired physical activity. Some studies suggest that diets high in red meat and low in whole grains, low-fat dairy, and fruit are more likely to lead to kidney disease.
Furthermore, avoiding an entire food group is extremely restrictive and difficult to sustain long-term. It can lead to nutritional deficiencies and a lower intake of phytochemicals, which offer protection against cancer.
Therefore, while cutting out all carbs may have some benefits, it is important to consider the potential risks and downsides, including the possibility of increased mortality. A more balanced approach that focuses on the quality and type of carbohydrates, rather than complete restriction, may be more beneficial for overall health and longevity.
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Frequently asked questions
Yes, it can be dangerous to cut all carbohydrates from your diet. Carbohydrates are a basic nutrient and one of three macronutrients that the body needs. They are a source of fuel for daily activity and brain function, so you will probably have less energy if you cut them out. Carbohydrates also enable the brain to produce serotonin, which helps to guard against anxiety and depression.
Nutritional ketosis, which is triggered by a very low-carb diet, can lead to weakness, fatigue, dizziness, and headaches. There can also be more serious side effects, such as stomach pain, nausea, and vomiting. Low-carb diets are also low on fibre, which can cause constipation.
Instead of cutting out all carbohydrates, it is recommended that you cut down on simple carbs like white bread, cookies, candy, chips, and flavoured coffee drinks. These are quickly digested, causing a quick spike and then decline in your blood sugar, which can cause you to feel hungrier. It is recommended that you fill half of your plate with fruits and vegetables, one quarter with whole grains, and one quarter with protein.
