To carb or not to carb? This is the ultimate question of people who are dubious about what’s right for their bodies. Most gym-buffs would argue that they would only need very low amount of carbohydrates in their diets. Some would totally go for all-in protein. Whatever people say about carbs making people sick and fat, they are still one of the best foods for the brain.
However, throughout the years, people have seemed to be confused about the amount of carbs they need in their life. Is it low carb, average or high carb? Healthwise Digest prepares below different basis to answer this ever-existing conundrum.
Carbohydrates vs. Ketones
There are six known categories of essential nutrients needed by the human body. Surprisingly, carbohydrates is not included among them, which are only water, calories from protein, carbohydrate or fat, 8-10 essential amino acids, essential fatty acids, 13 vitamins and 16-20 minerals (Netbiochem, Essential Nutrients, 1995, James Baggot PhD.).
Carbohydrates main function in our body is to generate glucose for energy. However, our bodies automatically generate substance-like glucose called ketones, which comes from our fats and produce less oxidative stress and inflammation. Likewise, our brain can use ketones for energy and do not have to rely entirely on glucose from carbohydrates. Our bodies need about 50 grams per day of glucose to function efficiently:
Ketogenic – 50 grams or less
Low Carbohydrate – 50 to 100 grams
Moderate Carbohydrate – 100 to 200 grams
High Carbohydrate – 200 to 2500 grams
When our bodies consume carbohydrates, they rely less on ketones. However, most will probably say that if they can generate ketones, why would they still resort to carbohydrates. When our bodies undergo physical activities or stressed, they cannot produce enough ketones to replenish glucose in the system. Hence, they need to eat carbohydrates.
Benefits of Low Carbohydrates
It has been proven ketogenic diet, compared with high carbohydrate diet, are effective interventions for cardiovascular disease, diabetes, weight loss, epilepsy, polycystic ovarian syndrome (PCOS), traumatic brain injury, neurodegenerative diseases and some cancers (Paoli, et al, Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets, 2013, European Journal of Clinical Nutrition). Similarly, low carbohydrate diet has been an effective therapy or prevention for weight loss, cardiovascular disease as well as diabetes.
Aside from weight loss, less sugar craving there are also few common benefits one an reap from choosing low carb diet—normalized blood pressure, reduced acne problems, lessened heartburn cases and increased physical endurance. On a special note, low-carb diets are very effective at lowering blood triglycerides, which are fat molecules in the blood and a well-known risk factor for cardiovascular disease. When people cut carbs, they tend to have a very dramatic reduction in blood triglycerides. (Y. Wady Aude et al, 2004, The National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat: A Randomized Trial).
Disadvantages of Low Carbohydrate Diet
While low-carb diets have been shown to be effective in weight loss, several drawbacks include lack of essential nutrients and risk towards health conditions. One disadvantage is that they limit your intake of fiber and other vital nutrients. Whole grains, a carb-rich food that is full of dietary fiber. Fibers are crucial for proper bowel function and maintaining a healthy cholesterol level. In addition, most low-carb diets restrict your intake of fruit and starchy vegetables, so you are missing-out the vitamins and minerals loaded within those fruits and vegetables.
It is important to remember that the closer one’s diet converts to ketogenic, certain risks could be faced. Sudden restriction on carb intake can immediately result in headache, dizziness, constipation, fatigue and weakness. When people stoop to as low as 20g of carbs a day, it could result in nausea, headache and bad breath. Likewise, a study done on a short-term ketogenic diet revealed a decrease in bone mass density and had negative effects on the mechanical properties of bones (Paoli, A, 2014, Ketogenic Diet for Obesity: Friend or Foe? International Journal of Environmental Research and Public Health).
Carbs Quality vs. Quantity
People tend to look only into the number or quantity of carbs they eat. Because people reduce a significant source of potential nutrients, they lose sight on the quality of carbohydrates they should have been consuming. For instance, one would go with the 60 grams of carbs but only preferred on getting them from bread and pasta when they can go for a number of more qualified carbohydrate sources such as non-starchy vegetables, nuts and fruits, which could provide additional macronutrients needed for health. The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.
Always remember that the amount of carbohydrate in the diet, whether it is high or low, is less important than the quality of carbohydrate one put in his/her diet.
Choose one’s carbs wisely
Again, the ultimate question lies whether one would choose a low carbs diet or the high carbs diet. Clearly, there is no “one rule policy” in saying that the former is better than the other or vice versa. One size does not fit all. Assess yourself and carefully review your health to identify which is better for you. If you are obese, overweight, diabetic, has PCOS or epilepsy, then you might want to consider a ketogenic or a low carb diet (Chris Kessner, When Should You Try A Low Carb Diet, 2014) However, those who are active like athletes and are healthier eating more carbohydrate should go into low to high carbs diet.
Self-assessment and experimentation is the best tool, nonetheless, whole food diet with carbohydrates coming from fruits and non-starchy vegetables.