Milly Gaines
Carbohydrates are one of three macronutrients essential for human health and body functioning, alongside protein and fat. They are a basic nutrient that the body turns into glucose, or blood sugar, to make energy. While some people cut carbs from their diet, this can be detrimental to your health. Low-carb diets are associated with a range of negative side effects, from constipation to kidney stones, gout flares, and even kidney damage, osteoporosis, and impaired physical activity in the long term. However, some people may benefit from reducing their intake of simple carbs, which are derived from highly processed foods and can lead to weight gain and type 2 diabetes. Complex carbs, on the other hand, are typically full of nutrients and can be found in whole, unprocessed plant foods.
Is it ok to cut carbs out of your diet?
| Characteristics | Values |
|---|---|
| Weight loss | Cutting carbs can lead to weight loss, but it's mostly water weight at first. |
| Energy levels | Carbohydrates provide fuel for daily activity and brain function, so cutting carbs may result in decreased energy levels and feelings of tiredness. |
| Nutrient intake | Carbohydrates are a source of nutrients such as fiber, vitamins, and minerals. Removing them from your diet may lead to a nutrient deficiency. |
| Health risks | Low-carb diets have been linked to increased "bad" cholesterol, kidney damage, osteoporosis, and impaired physical activity. Extreme low-carb diets can also lead to kidney stones, gout flares, and hypoglycemia. |
| Diabetes | Reducing carbohydrate intake can help manage blood sugar levels and lower the risk of type 2 diabetes. |
| Diet sustainability | Avoiding an entire food group is extremely restrictive and difficult to sustain long-term. |
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What You'll Learn
Potential health benefits
While carbohydrates are essential for human health and functioning, cutting back on certain types of carbohydrates can provide some health benefits.
Weight Loss
Low-carb diets are often promoted for weight loss. When you cut out carbs, your body enters a state of nutritional ketosis, where it breaks down fat for energy instead of glucose from carbohydrates. This can lead to a reduction in weight, although the initial weight loss is mostly water weight.
Diabetes Management
Low-carb diets may help with better management of diabetes or prediabetes in adults with higher body weights. By reducing the intake of simple carbohydrates, such as sugar-sweetened beverages, you can lower your risk of developing type 2 diabetes. Lowering carbohydrate intake can also help lower insulin levels, which is beneficial for people with diabetes.
Brain Function
Carbohydrates enable the brain to produce serotonin, which is important for mood regulation, sleep cycles, and cognition. However, it is important to note that the brain can adapt to using ketones as an alternative energy source when carbohydrates are restricted.
Kidney Health
While some studies suggest that low-carb diets may increase the risk of kidney disease, other studies indicate that people with mild chronic kidney disease can safely follow a low-carb diet under medical supervision. It is important to consult a healthcare professional before starting any restrictive diet to ensure it is safe and suitable for your individual needs.
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Potential health risks
Carbohydrates are a basic nutrient that the body turns into glucose, or blood sugar, to make energy for the body to work. They are one of three macronutrients that the body needs, along with protein and fat. According to the 2020-2025 Dietary Guidelines for Americans, healthy adults should derive 45% to 65% of their daily caloric intake from carbohydrates.
Despite the popularity of low-carb diets, there are several potential health risks associated with cutting carbs out of your diet. Firstly, a very low-carb diet can lead to nutritional ketosis, where the liver starts to make ketones by breaking down fat. While this can help lower insulin levels, which is beneficial for diabetics, it can also result in hypoglycaemia, or low blood sugar. Nutritional ketosis can also cause an increase in uric acid levels, leading to kidney stones or gout flares.
Secondly, low-carb diets are typically low in fibre, which can lead to constipation and other digestive issues. Fibre is essential for promoting the growth of healthy bacteria in the gut and maintaining regular bowel movements. Additionally, some population studies have linked low-carb diets to increased mortality, kidney damage, osteoporosis, and impaired physical activity.
Thirdly, carbohydrates are important for brain function. The brain uses about 20% of the energy created from carbohydrates, and they enable the brain to produce serotonin, which is crucial for mood regulation, sleep cycle, and cognition. Cutting out carbs can result in feelings of fatigue, difficulty concentrating, and changes in mood.
Finally, avoiding an entire food group is extremely restrictive and challenging to sustain long-term. It can lead to a lack of nutrients typically found in carb-rich foods, such as fruits, vegetables, beans, and whole grains. This can have negative consequences for overall health and increase the risk of certain conditions.
In conclusion, while reducing the intake of simple carbs from processed foods may provide some health benefits, completely cutting carbs out of your diet can have several potential health risks. It is important to consult with a healthcare professional before making any significant dietary changes.
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Nutritional ketosis
To induce nutritional ketosis, one must restrict their carbohydrate intake to less than 50 grams per day for at least three days. The time it takes to enter this state varies depending on factors such as physical activity level, metabolism, sleep health, and stress level. Nutritional ketosis can lead to several health benefits, including weight loss, increased energy, and the treatment of chronic illnesses such as epilepsy, type 2 diabetes, and neurological conditions.
The keto diet, a popular low-carbohydrate diet, has been associated with nutritional ketosis. The diet typically consists of 5-10% carbohydrates, adequate protein (1-1.5g/kg/day), and fat until satiated. While the keto diet has been praised for its potential benefits, it has also been criticised for its potential health risks. Some of the possible side effects of the keto diet include "keto" breath, constipation, kidney stones, gout flares, and an increased risk of kidney disease, especially in those consuming high amounts of red meat and low amounts of whole grains, low-fat dairy, and fruit.
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Weight loss
Carbohydrates are one of the three macronutrients that provide energy to the human body. The other two are protein and fat. Carbohydrates are rich in starch, fibre, and water. They are essential for human health and proper body functioning.
Low-carb diets are generally promoted for weight loss. They are believed to reduce a person's appetite, leading to a reduction in calorie intake and subsequent weight loss. However, it is important to ensure that the reduction in carbohydrates is replaced with other quality foods to ensure adequate nutrition.
Some studies have shown that low-carb diets can be more effective than low-fat diets for weight loss, especially in reducing visceral fat. However, the research is inconsistent, and some studies have shown that low-carb diets may increase cholesterol levels and are linked to other complications such as kidney damage, osteoporosis, and impaired physical activity.
It is important to note that the quality of carbohydrates in the diet is more important than the quantity. Simple carbs like donuts, white bread, and flavoured coffee drinks are quickly digested, causing a spike and then a decline in blood sugar levels, which can lead to increased hunger and calorie intake. Instead, it is recommended to choose whole grains, fruits, and vegetables, which are nutrient-dense and provide fibre, vitamins, and minerals.
While a low-carb diet may be beneficial for weight loss, it is not necessary to cut out carbohydrates completely. Moderation is key, and it is important to ensure a balanced and nutritious diet that meets individual needs and preferences. Additionally, it is always recommended to consult a healthcare professional or a dietitian before starting any new diet.
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Energy and brain function
Carbohydrates are a basic nutrient that the body turns into glucose (blood sugar) to provide energy for daily activities and bodily functions. Complex carbohydrates in fruits, vegetables, and whole grains are less likely to cause a blood sugar spike than simple carbohydrates (sugars). Complex carbohydrates are also better for brain function in the long run. Simple carbohydrates, such as bread, pasta, and soda, are absorbed more quickly by the body, providing a quick energy boost, but they can also cause a blood sugar imbalance. This imbalance can lead to health problems like metabolic syndrome and diabetes.
A low-carb diet can lower your blood sugar levels, which may be beneficial if you have diabetes. However, it can also lead to hypoglycemia, or low blood sugar, which can cause weakness, fatigue, dizziness, and headaches. Additionally, low-carb diets are often high in fat and low in fiber, which can lead to constipation and an increased risk of kidney disease, osteoporosis, and impaired physical activity.
According to a study by Kristen E. D'Anci, Kara L. Watts, Robin B. Kanarek, and Holly A. Taylor, a low-carb diet can impair memory performance and cognitive performance, particularly on difficult tasks. The brain needs glucose for energy, and a diet low in carbohydrates can be detrimental to learning, memory, and thinking. This is supported by another study, which found that women on low or zero-carb diets performed worse on thinking and memory tests compared to those who reduced calories without reducing carbs.
While some people cut out carbs for weight loss or to manage medical conditions, it is generally not recommended that healthy adults completely cut out carbs unless they are on a medically supervised diet. Carbohydrates provide most of the fuel for daily activity and brain function, and cutting them out can lead to decreased energy levels, hunger, and difficulty concentrating.
In conclusion, while cutting out carbs may have some benefits for certain individuals, it is generally not advisable as it can lead to negative side effects related to energy and brain function. It is always best to consult with a healthcare professional before making any significant changes to your diet.
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Frequently asked questions
It is generally not recommended that healthy adults completely cut out carbs unless they are on a medically supervised diet. Carbohydrates are a basic nutrient and one of three macronutrients that the body needs. They provide most of the fuel for daily activity and brain function.
You may experience a range of side effects, including weakness, fatigue, dizziness, headaches, stomach pain, nausea, and vomiting. You may also find it difficult to concentrate, feel hungry, tired, and sluggish.
Some people cut out carbs to lose weight or manage diabetes. However, there is contradictory research on the effectiveness of low-carb diets for weight loss. Cutting out simple carbs derived from highly processed foods that do not contain many additional nutrients may provide some health benefits.
