All about Carbs: the Good, the Bad, and Low-Carb Diets

June 12, 2017

It is the norm nowadays for people to be health conscious of what they eat especially if they are on a weight loss plan that’s healthy and rewarding. Lots of foodstuffs are out there and knowing what is right or wrong has become very difficult for most people.  Talking of carbs, yes our body needs this energy giving element especially our brains which are packed with lots of calculations and workouts.  If you are planning on switching to low carb diets, then you are on the right channel to keeping real fit. So how do you know which carb to go for and what to avoid?

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The Good and Bad

It is not easy to pinpoint that this is good and that is bad by just a mere look. However, a few notable stuffs like sugary and starchy foods falls into the category of bad carbs and should be taken in moderation. The very easy way to know carb quality is by comparing their Glycemic Load.  This load measures the amount of insulin that the body releases for some standard food portions. Non starchy vegetables such as dark greens, broccoli and the like do have the desired contents of good carbs. All types of nuts also comprise of good fats.

Carbohydrates should however be taken in moderation as too many could result to an insulin spike. This puts a lot of pressure on the body mechanism, making it work extra hard to a manageable level. Again what works for one individual may not necessarily work for the other person.  Therefore moderation regarding what is too much or enough is thrown back to each individual. A simple way to guess is to check how you feel after taking a meal. If the result is too much sleepiness and tiredness, then probably you could have taken the bad carbs which is a potential insulin spiker. When the insulin level rises, your blood sugar is triggered and gets rising as well. Then what follows are the heart related diseases and other sugar related issues like the type 2 diabetes. A rise in insulin also causes the body to go into hunger, making you crave for sugary stuffs and can also drive you to eating more and gaining extra weight.

Low carbs diet benefits

Most people especially those who are diabetic are onto low carbs diet for various reasons. They are easy to work with and follow because of their flexibility nature. In fact most type 2 diabetes patients who stick to low carbs perform better in terms of controlling their blood sugar levels. There is usually no point of medication once the dos and donts are adhered to. Following a low carb diet would therefore mean that you obtain these benefits.

Improved weight loss;

Once your diet is low in carbohydrates, your body would automatically go into production mode and yield more insulin to aid it in fat storage. This process ensures that the underlying fat gets used up and the body never goes to a resting level thereby ensuring that the weight is at manageable level. Again, consuming lower quantities of carbohydrates would mean lower calorie intake and this is a great method of keeping your weight under control.

Low carbs give more energy throughout;

Some carbs would replenish the body with higher quantities of energy that last for just a while. Low carbs does the opposite as it provides energy that can run for longer hours without the need of filling up your stomach pretty quickly. Because they are rich in fibre, digestion is enhanced as the process takes a slow pace to give you longer periods of service. This is the bottom-line reason for reduced cravings during the day when one takes low carbs in the morning.

Enhanced thinking;

low carbohydrates are packed with healthy energy giving nutrients that will let you maintain alertness throughout the day. They are packed with necessary components that assist the brain by making quick connections resulting to clearer thinking and good memory ability.

What to eat alongside low carbs

These are just but a few of the benefits that you can attain from sticking to low carbs diets especially if you are on a health plan. It is ideal to know the kinds of foods that provide good fats and the required carbs to help you make a quick decision anytime you get into the kitchen. As long as you have decided to walk the weight loss path, taking low carbs is the number one element. Even though this is correct, remember that low carb diets have reduced fat contents and it would be better to obtain healthy fats.  Diets that come from natural protein sources like fish, nuts and avocado are good for the going. However, lean meat, dairy, eggs and olive oil are also good sources and are packed with good and healthy fats. Natural fats are ideal for providing balanced fat composition of saturated, polyunsaturated and monounsaturated fats.

Side effects of low carb diets

When one starts on a healthy plan, at times the body takes time to adjust to the new system. This is the reason why some people experience various downfalls for the first few weeks. These could be fatigue that goes all day long until the body system gets used to the gig. Another side effect is constipation and this is the reason why fibre is deemed fit even if one is on low carb diets. Brain fog and headaches are all possible effects arising from taking low carbohydrates.

Despite all these, it is still easy to cope with the eventualities that these diets pose. The remedy is to start off early morning by going for highly rich fibre content foods as whole grains and nuts to help boost your energy level. It is also important to take considerable amount of other nutrient based foodstuffs for a complete balanced diet. However, excess fats can still be managed via exercising and workouts for a physically fit body and improved health.

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