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Some of the most popular weight loss diets require restricting carbohydrates, but does it really work? There are multiple low carbohydrate diets out there, but before cutting anything out of your diet it is important to first understand what you are cutting out and what the potential benefits and harms are.
What are Carbohydrates?
Carbohydrates are macronutrients meaning they provide our bodies with energy in the form of calories and also provide essential nutrients [1]. They can be broken down into 3 main categories:
- Sugars: These are the simplest form of carbohydrates. They can be found in the form of glucose, fructose, or galactose, which are monosaccharides or as sucrose, lactose, or which are disaccharides [1,2]. They can occur naturally in fruits, vegetables, and dairy products, or can be found as added sugars, which are added in during the processing or preparation of food. Added sugars can be found in baked goods, sweets, and sweetened beverages [2,3].
- Starch: These are more complex carbohydrates made up of many glucose units linked together and are called polysaccharides [1,2]. These are found naturally in starchy vegetables, grains, beans, and legumes [3].
- Fibre: This is another complex carbohydrate and can be found naturally in fruits, vegetables, whole grains, beans and legumes [1,3].
Carbohydrates in the forms of sugars and starches will be broken down to the simplest form of sugar molecules, also known as glucose1. This is because glucose is our body’s preferred energy source. Once broken down into glucose our bodies will use it as instant energy, as glucose is the main energy source for the brain, central nervous system and red blood cells1,3. Glucose that is not used as immediate energy will be stored away in our muscles and liver in the form of glycogen, which can be used as energy by our bodies later on3. Only if carbohydrates are consumed in excess amounts will the excess be converted into body fat.
Fibre on the other hand is different as it is nondigestible due to being hydrolysis resistance, meaning it does not get broken down into energy1. Consuming fibre is important because it will increase your satiety, meaning you will feel full for longer, promotes healthy bowel movements, and lower the incidence of CVD disease, coronary events, stroke, type 2 diabetes, colo-rectal cancer, colon and rectal cancer1,3.
Will Eating a Low Carbohydrate Diet Make Me Loss Weight?
Low carbohydrate diets are very popular among weight loss diets and can come in a variety of different forms such as very-low carbohydrate diets, ketogenic diets, keto diets, etc., all promising to result in weight loss. While any weight loss diet, meaning any diet that restricts calories, will result in weight loss, the results can be short term and diets that are overly restrictive can have negative health consequences. A 2022 review compared the effects of low-carbohydrate weight loss diets to balanced-carbohydrates weight loss diets on overweight or obese individuals4. They found that following a low-carbohydrate weight loss diet resulted in little to no difference in body weight changes or heart disease risk compared to those following a balanced carbohydrate weight loss diet for up to two years. The authors did state that while low-carbohydrate weight loss diets tended to have inconsistent definitions and could vary from 50 -150 g/day of carbohydrates, most low-carbohydrate weight loss diets restricted nutrient-dense carbohydrates to some extent, including restriction of grains, cereals, legumes, dairy, fruit and certain vegetables. Due to these diets cutting out so many foods, individuals following them will consume more foods higher in fat and protein such as meats, poultry, cheese, eggs, butter, cream, and oils. Cutting out carbohydrates is not recommended and does not result in long-term weight loss when compared to balanced carbohydrate weight loss diets, which involve eating nutrient dense foods in appropriate amounts.
How many Carbohydrates should I eat in a day?
The amount of carbohydrates recommended to be consumed in a day will vary depending on your estimated energy requirements. It is recommended by the Institute of Medicine for adults to consume 45–65 % of their caloric intake from carbohydrates as it has been shown to be protective against the risk of obesity, heart disease, and diabetes2. At the bare minimum, the Institute of Medicine recommends consuming no less than 130 g/day of carbohydrates, as this is the minimum amount of carbohydrates needed to provide the brain with adequate amounts of glucose2. Since everyone’s energy requirements will vary depending on their age, sex, weight, height, and physical activity level, it is best to speak with a Registered Dietitian if you want to know your specific carbohydrate requirements, so they can give you tailored advice specific to your unique needs.
If you want to start making healthy lifestyle choices right away, something you can do is ensure you are consuming nutrient-dense carbohydrates at all your meals and snacks. As we now know, a wide variety of foods contain carbohydrates including grains, vegetables, fruits, beans, legumes, and dairy products. A great resource to help you get started is Canada’s Food Guide’s healthy plate model as it shows the appropriate proportion of each food group to have during a meal5. About ¼ of your plate should be filled with whole grains, ½ of your plate should be filled with vegetables and fruit, and the remaining ¼ of your plate should be filled with proteins.
Some examples of nutrient dense carbohydrates you could consider trying are:
Whole Grains: Quinoa, whole grain pasta, whole grain bread, oatmeal, or whole grain brown rice.
Vegetables and Fruits: A variety of vegetables or fruits whether they are fresh, frozen, or canned without added sugars or sodium.
Proteins: Lower fat milk, lower fat yogurt, lentils, chickpeas, kidney beans, or black beans.
It is also recommended to limit highly processed foods with added sugars and syrups as these can be excessively high in carbohydrates and calories and lack nutrients5. Selecting a wide variety of nutrient-dense carbohydrate containing foods will allow you to consume healthy sugars, starches and fibre. Having a diet full of a variety of nutrient dense food and limiting highly processed foods is key to having good health and maintaining a healthy weight.
References:
1. Scientific Advisory Committee on Nutrition, Carbohydrates and Health (2015). Norwich; The Stationary Shop. Retrieved September 9, 2022, from https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/445503/SACN_Carbohydrates_and_Health.pdf
2. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes: energy, carbohydrates, fiber, fat, fatty acids, cholesterol, protein, and amino acids (2002). Washington; National Academies Press. Retrieved September 9, 2022, from https://nap.nationalacademies.org/download/10490#
3. Slavin, J., & Carlson, J. (2014). Carbohydrates. Advances in Nutrition, 5(6), 760–761.https://doi.org/10.3945/an.114.006163
4. Naude, C. E., Brand, A., Schoonees, A., Nguyen, K. A., Chaplin, M., & Volmink, J. (2022). Low-carbohydrate versus balanced-carbohydrate diets for reducing weight and cardiovascular risk. Cochrane Database of Systematic Reviews, 2022(1). https://doi.org/10.1002/14651858.cd013334.pub2
5. Health Canada. (2022, September 7). Government of Canada. Canada’s Food Guide. Retrieved September 9, 2022, from https://food-guide.canada.ca/en/
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