Low Carb Diets Can Be Unhealthy
Why You Must Eat Carbohydrates for Good Nutrition and Weight Loss
Low carb diets have spawned hundreds of new diet products, but you can't maintain good nutrition without carbohydrates.
The Problem with Carbohydrates
As Americans have dramatically increased their consumption of processed foods, their intake of unhealthy carbohydrates has also increased. High-fructose corn syrup is king, followed by bleached flour. These nutrient-poor foods add little to our diets except four unnecessary calories per gram of carbohydrate consumed.
Well-meaning diet gurus have taken the notion of unhealthy carbohydrates too far, and have thrown the baby out with the bathwater. Instead of labeling all carbs as bad, dieters must understand the importance of carbohydrates and the dangers of long-term low carb diets.
Function of Carbohydrates in the Body
The body breaks down carbohydrates to yield the simple sugar glucose, which the body uses for energy. Although protein and fat also supply energy to the body, some tissues in the body require energy in the form of glucose. Specifically, red blood cells and brain cells derive energy from glucose almost exclusively.
Unhealthy Result of Low Carb Diets
When a dieter isn’t getting enough carbohydrates from food, the body is forced to obtain glucose for the brain and red blood cells through extraordinary measures. The liver, and to a lesser extent the kidneys, must metabolize protein to form the essential glucose needed by the brain and red blood cells.
Over a period of weeks the process of glucose formation from protein in the liver wastes away body protein in the form of muscle mass. Muscles are comprised largely of water, which weighs a little more than eight pounds a gallon. Therefore, the loss of muscle mass translates to pounds off on the scale. However, no one wants to lose muscle mass: healthy weight loss entails the loss of fatty tissue.
The stress of glucose metabolism from proteins can cause the overburdened liver to form ketones. These metabolic byproducts give the characteristic fruity breath to people on low carb diets. Ketones can cause electrolyte imbalances in the body by pulling sodium and potassium into the urine, as the kidneys struggle to excrete the ketones.
Healthy Food Sources of Carbohydrates
Healthy sources of carbohydrates for weight loss include products made from whole grains. Whole grains mean that the entire grain is included in the final product. Examples of whole grain products include whole-wheat flour, oatmeal, and brown rice. Look for the word “whole” on the ingredient label to ensure you’re getting the whole grain.
Eat fewer refined carbohydrate products in your weight loss efforts. Examples of refined grain products include white bread, white rice, corn bread, tortillas, and pastas. Manufacturers are responding to consumer demand for whole grain products, so look for whole grain versions of your favorite snack cracker or pasta on your next grocery store trip.
Source:
Wardlaw, G.M, & Insel, P.M. (1990). Perspectives in Nutrition. Times Mirror/Mosby College Publishing, St. Louis.
