Can you survive without carbohydrates? Zero Carb Diet Social Media Influencers It seems that they do.
But what do actual health experts like registered dietitians have to say about ketogenic diets, carnivore diets, and other extremely low-carb diets?
“You absolutely need carbs to feel your best and stay healthy,” says Daisy Mercer, R.D., dietitian at MyFitnessPal.
While you might technically be able to survive on a very low-carb diet, it’s not the kind of healthy, balanced diet that Mercer recommends.
“Carbohydrates are think Our best and many others Physical function to function optimally,” Mercer said.
People are attracted to these low-carb diets because they offer quick results. Very low-carb diets may lead to short-term weight loss than a low-fat diet.
But does that mean you should ditch the sweet potatoes and eat pork chops instead? Here’s what you need to know about low-carb diets and health.
Are carbohydrates in your diet absolutely necessary?
To answer this fully, there are some nuances to understand here.
Our bodies can actually produce carbohydrates in the form of glucose. A process called gluconeogenesisIf you don’t get glucose from your diet, your body will use other sources. Compound Make glucose.
But remember that carbohydrates are a staple food. energy They are a source of the human diet, so while you can technically survive without them, you might not feel your best.
But not all carbs are the same. “It’s important to choose the right carbs – complex carbs – that don’t digest too quickly so you can get a sustained release of energy,” says Mercer, who recommends eating a diet that includes a variety of carbohydrates. Complex carbohydratesplenty of lean protein, and healthy fats are ideal.
Complex carbohydrates High in dietary fiber than simple carbohydrates Essentially just sugarThe latter It is quickly digested, This leads to changes in blood sugar levels, Fatigue.
Complex carbohydrates take longer to break down because of the fiber. Sustainable Energy And keep you Feeling fuller for longer.
What are food sources of carbohydrates?
Rather than demonizing entire food groups, Understanding how carbohydrates work You can learn how to avoid the pitfalls while still enjoying the nutritional benefits of carbohydrates. After all, many healthy Food It’s carbohydrates.
These include:
- Whole grains: Whole grains are rich in fiber, vitamins, minerals and other nutrients and have many health benefits. Whole grains include brown rice, quinoa, oats, whole wheat bread, barley and rye.
- Fruits and vegetables: These carbohydrate powerhouses are excellent sources of vitamins and minerals, and are also high in dietary fiber. Apples, oranges, berries, sweet potatoes, peas, and corn are just a few of the fruits and vegetables that offer powerful health benefits.
- beans: Beans, lentils and peas are great sources of complex carbohydrates and are also rich in protein and fiber, which help keep you fuller for longer.
For carbohydrates You might want to limitSimple or refined carbohydrates. These include foods made with refined sugar and flour. Think white bread, packaged snacks, cookies, cakes, and other sweets.
Can the brain function normally on a diet with little to no carbohydrates in the diet?
The effects of carbohydrate deprivation on the brain are not well understood, but research is ongoing.
Short-term research: 1 They compared people who had a more balanced diet with those who were on a low-carb diet.
Participants underwent a variety of cognitive tests, and although the low-carb group performed worse on memory tasks, they also reported greater attention and less confusion.
Another small study A study of older people with cognitive problems found that a high-fat, low-carb diet may slightly improve brain function and memory.
More research is needed to know exactly how eliminating carbohydrates affects the brain.
What is Keto Adaptation and What Are Its Benefits?
Where does the name keto diet come from? Ketones can be used by the body as an alternative fuel source When glucose is not present: When carbohydrate intake is very low (usually 20-50g per day), the liver produces ketones from fatty acids. This is called ketogenesis.
When you go on a no-carb or very low-carb diet, your body eventually KetosisIn this metabolic state, the body functions as follows: Burns fat as fuel Instead of carbohydrates.
Keto adaptation is Fat AdaptationThis is your body’s way of adjusting to using ketones as your primary source of energy instead of carbohydrates.
Research suggests People on a ketogenic diet are more likely to lose weight than those on a low-fat diet.
However, for most people, a diet with little or no carbohydrates is very difficult to maintain. There is no evidence that maintaining ketosis long-term is safe“Your body wants to consume carbs, so restricting your carbohydrate intake isn’t always sustainable,” says Mercer.
In general, it’s important to listen to your body: if the keto diet is making you feel tired, dizzy, or irritable, try incorporating some healthy carbs into your diet.
Fun fact: 2,000 recipes are available for free. My Fitness Pal app. Get inspired and start tracking your food today!
What are the potential risks associated with a zero-carb diet?
Mercer says that in the short term, trying a no-carb diet can make you feel foggy and sluggish. constipation Other digestive discomforts can also be an issue.
In the long term, zero-carb diets may pose other risks to your health. Low-carb diets, like the keto diet, Risk of cardiovascular events doubles Chest pain, blocked arteries, heart attack, stroke, etc.
These diets also Link to:
- Malnutrition
- Kidney and liver problems
- Mood swings
Counting macronutrients, or macros, has become a popular way to find a better balance of carbs, protein, and fat. Tracking your macros can help you reach your health and weight loss goals.
What is the best diet to lose weight?
There is no one-size-fits-all diet. The best thing to do is to consult with a nutritionist who can create a plan tailored to you. Results will vary based on individual metabolism, lifestyle and health. Before starting a new diet, consult with your doctor to make sure it’s right for you.
Conclusion
The human body is amazingly resilient, and while it’s technically possible to survive without carbs, you don’t need to lose weight to do so.
A more sustainable lifestyle requires: Healthy Relationships When it comes to food, that includes enjoying all foods in moderation.
You can track your daily carb intake using a food tracking app like: My Fitness PalYou can easily calculate your macros and get the right amount of carbs in a day to keep you feeling great.
First published on May 20, 2016, updated August 1, 2024
