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A diet without carbohydrates can be bad for your he alth if it is not well guided by a nutritionist, as it can end up leading to a reduction in the consumption of vitamins, minerals and fiber, which are essential nutrients for the functioning of the body.
To avoid these problems, you should include good carbohydrates in your diet, such as those from fruits and vegetables, which are also rich in nutrients. In addition, it is important to consume foods rich in protein, such as meat and eggs, and in good fats, such as avocado, olive oil and nuts.
Risks of the low-carb diet
Removing carbohydrates from the diet, especially when fruits and vegetables are also removed from the diet, can lead to problems such as:
- Power outage;
- Mood swings and greater irritability, as carbohydrate-rich foods contribute to the production of serotonin, which is the feel-good hormone;
- Increased anxiety;
- Low disposition;
- Constipation, due to reduced fiber consumption;
- Increased inflammation in the body, especially when good fat sources such as olive oil, nuts and avocado are not consumed.
However, it is possible to have a balanced diet with low carbohydrate content and good sources of protein and good fats, without harm to he alth. See how to do the low carb diet the right way.
What kind of carbs to eat?
According to their nutrient content and their effects on the body, such as changes in blood glucose and intestinal functioning, carbohydrates can be classified into two groups:
Carbohydrates that should be consumed in greater amounts in the diet are those absorbed more slowly by the intestine, as they have higher nutritional quality because they are rich in fiber, vitamins and minerals.
Among these carbohydrates are fruits, vegetables, and whole grains such as oatmeal, rice, pasta, and whole grain bread. However, if you are on a low-carbohydrate diet, you should even reduce your consumption of whole foods, but vegetables and greens should continue to be the basis of your diet. In addition, it is important to include at least 2 to 3 servings of fruit a day to supplement dietary vitamins and minerals.
This group includes foods such as sugar, sweets, chocolates, white bread, pasta, white rice, soft drinks, tapioca, wheat flour, cakes, cookies and pasta in general.
These are so-called simple carbohydrates, which are low in fiber and in vitamins and minerals. High consumption of these foods causes problems such as increased blood glucose, changes in intestinal flora, tiredness, constipation and increased appetite. Check out the complete list of good and bad carbohydrate foods.