To Carb or Not to Carb?
Will carbohydrates make me gain weight? Should I eat carbs after 4pm? Are carbs bad for me? Heard any of these questions before? We sure have!
Carbohydrates have unfairly been demonised for a long time now, often labelled the enemy to our dieting and weight loss efforts. A sandwich or some pasta seems to be served right alongside a plate full of guilt. But, are carbs really that bad for us?
What are carbohydrates?
Carbohydrates, more commonly known as “carbs”, are one of the three main macronutrients along with fat and protein. These macronutrients are crucial as they provide us with the energy we need to perform every function in our body, such as cell repair and production, menstruation, keeping your heart beating… the list goes on. Our bodies’ preferred source of energy is carbohydrate, as it is more efficient to break down compared to fat and protein.
Many of our carbohydrate-rich foods are important sources of other key nutrients. An example is fibre found in whole grains, legumes, pulses, fruit and vegetables, which we need for optimal gut health, heart health and keeping our bowels regular. Calcium is another key nutrient packed into carbohydrate-rich foods like milk and yoghurt.
How do low carbohydrate diets work?
Many diets, such as the ketogenic diet or Atkins diet, promote ditching, or at least significantly reducing, carbs. These diets have been found to lead to higher amounts of weight loss in the short-term. This is because without our body’s preferred source of energy coming in through food, we begin to break down stored carbohydrate in the body. Each gram of carbohydrate stored in our body holds around three to four grams of water. So as we use up our carbohydrate stores, we lose three to four times extra in water weight - hello rapid weight loss! There are also studies that suggest consuming higher amounts of fat and protein can increase our feelings of fullness, satiation and reduce snacking or grazing throughout the day. This is thought to play a role in aiding weight loss.
What are the dangers of long-term low carbohydrate diets?
Although superior for cutting the kilos faster initially, studies show low carbohydrate diets don’t result in greater weight loss long-term. In fact, following a very low carbohydrate in the long-term may negatively impact our health for a number of reasons:
1. Low fibre intake
Fibre is important for many functions in the body. In particular, soluble fibre supports the body in removing excess cholesterol. When paired with a high saturated fat diet, this can be detrimental to our heart health. Additionally, our gut microbes need prebiotics found in carbohydrate-containing foods to survive and support our health.
2. High saturated fat intake
Low carbohydrate diets are notoriously high in saturated fat if not carefully planned. In excess, saturated fat is inflammatory and can lead to heart disease, obesity and metabolic syndrome.
3. Restrictive dieting
Embarking on any form of “diet” is restrictive and can become obsessive. More often than not, this takes a toll on our mental health, relationship with food and leads to difficulty enjoying food socially with friends and family.
3. Decrease in bone mineral density
As dairy products are often restricted due to their carbohydrate content, some studies have reported following a low carbohydrate diet reduces bone mineral density and therefore increases the risk of osteoporosis.
Take home message
Carbohydrates are found in many healthy foods that have an important role in energy production, gut health, heart health, bowel cancer prevention and so much more. Removing entire food groups from our diet can be damaging to both our physical and mental health. Remember, the best diet is the one you can stick to! Instead of diving into a diet empty of carbohydrates, side step the “yo yo-ing” and focus on healthy habits that give you all the nutrients your body needs to thrive.
If you would like to follow a specific ‘diet’ whatever that might look like, it is important to work with a Dietitian to ensure you are meeting your nutrient requirements, looking after your mental and physical health and achieve long-term success. Book in with one of our Dietitians today.