Over the years, low carbohydrate diets have become fashionable, causing carbohydrates to get a bad reputation. The Atkins Diet, Keto Diet, South Beach Diet and Dukan Diet are just some of the popular diets that encourage low carbohydrate eating for purported weight loss and health benefits. But, are carbohydrates really the enemy? Let’s take a closer look.
What are Carbohydrates?
Carbohydrates include sugars, starches and fibres, and provide our body with energy. They mainly come from plants however they can also be found in milk products.
Foods rich in carbohydrates include:
· Wholegrains such as oats, rice, wheat, barley, quinoa and maize, and foods made from these (bread, pasta, noodles, cereals)
· Starchy vegetables such as potatoes, sweet potatoes and peas
· Legumes or beans such as kidney beans, pinto beans, chickpeas, lentils
· Fruit including fruit juice
· Dairy foods such as milk, yoghurt and ice-cream
What is the role of Carbohydrates?
Carbohydrates serve one main function in the body - to provide energy. Most commonly, this energy is provided by glucose – a broken down form of carbohydrate, and glycogen – the storage form of glucose.
Within our brain cells, billions of glucose molecules split to provide the energy that allow us to think and learn. In fact, our brain relies on a regular supply of carbohydrates to keep working. During exercise, our muscles draw on glycogen to produce the substances required for muscle contraction. And, it is not just our brain and muscles that need carbohydrates, our red blood cells, nervous system and the production of DNA also rely on carbohydrates!
Furthermore, carbohydrate foods also provide you with many other important nutrients such as B vitamins, fibre, antioxidants, magnesium and zinc!
Why are low carbohydrate diets so popular?
Western diets have become filled with carbohydrate foods that are unhealthy – think soft drinks, lollies, chips, baked goods such as cookies, and processed grains such as white bread and pasta. Low carbohydrate diets require removal of all of these foods which can assist with weight loss. Similarly, cutting carbohydrates out of your diet is likely to result in eating less food overall, resulting in weight loss. However, removing complex carbohydrate foods such as whole grains, vegetables and legumes is counterproductive to weight loss and overall health, and may also result in nutrient deficiencies. It may also set you up to snack on energy-dense, unhealthful foods as your body craves the nutrients it needs.
What is the verdict?
Carbohydrates are our friend when it comes to health and weight management. Choose wholegrains, legumes, fruits and vegetables and limit your intake of soft drinks, lollies, chips, baked goods, and white breads and pasta.
