Every now and then, a new weight-loss fad emerges, and while diets vary, the low-carb diet remains the dominant trend. Although it first appeared in the 1860s, it remains popular and widely trusted for weight loss.
But what some women don't know is that, while a low-carb diet is effective in shedding pounds, it can also cause significant health risks. Furthermore, the benefits of consuming carbohydrates for their physical and mental health are greater than they expect.
Types of carbohydrates
Carbohydrates are one of the main macronutrients that are essential to a normal, healthy diet. There are two different types of carbohydrates: complex and simple.
Complex carbohydrates are rich in fiber and found in whole, unprocessed foods, such as fruits, vegetables, beans, and whole grains. Simple carbohydrates, on the other hand, are found in sugars and refined starches that have been stripped of their natural fiber and nutrients, such as pastries and soda.
While nutritionist Rebecca Valdez warns against consuming simple carbohydrates because they have low nutritional value, Valdez recommends consuming complex carbohydrates in a report on the Eating Well website, as eliminating them from the diet can harm the body's function, particularly in women.
What happens to your body when you avoid carbohydrates?
Valdez mentions a number of major risks to an individual's health in general, and women's health in particular, resulting from cutting carbohydrates from the diet. These risks include:
Low energy
Carbohydrates provide most of the fuel needed for daily activity and performance. While women need more energy to carry out daily tasks and care for their children, their energy levels will be at their lowest if they cut out carbohydrates. They may feel more tired and hungry and find it difficult to concentrate.
menopause
Low-carb diets, eating disorders, severe weight loss, or stress can cause irregular periods or amenorrhea, resulting from decreased levels of several menstrual hormones.
Feeling dizzy and having a headache
Carbohydrates provide a steady and safe source of glucose for the brain. When you stop consuming them, your body is forced to seek an alternative energy source for your brain, leading to elevated ketone levels, which can cause side effects such as dizziness, weakness, fatigue, and headaches.
constipation
Because carbohydrates are rich in starch, fiber, and water, they aid bowel movement. Cutting back on carbohydrates can cause changes in digestion or other digestive problems, as fiber promotes the growth of healthy bacteria in the gut.
mood swings
Abruptly cutting out carbohydrates leads to mood swings, irritability, and boredom due to a lack of sugar in the brain.
regain weight again
Avoiding an entire food group is a highly restrictive eating pattern that is difficult to maintain long-term. Most people with restrictive eating patterns tend to relapse into unhealthy eating patterns, regaining the lost weight and indulging in unhealthy and harmful diets.
Why should you eat more carbohydrates?
The 2020-2025 Dietary Guidelines for Americans, a publication published by the U.S. Departments of Agriculture and Health and Human Services, states that healthy adults should consume between 45% and 65% of their daily calories from carbohydrates.
Most women need carbohydrates for several reasons, including:
Energy and endurance
Carbohydrates are the body's primary source of energy. As a woman juggling multiple roles and responsibilities, she needs sustained energy throughout the day. Choosing complex carbohydrates, such as whole grains, fruits, and vegetables, is an important source of energy and focus.
hormonal balance
Carbohydrates play an important role in regulating hormones. They help produce serotonin, a neurotransmitter that promotes feelings of happiness and well-being. Carbohydrates also support thyroid function, which is crucial for regulating metabolism and maintaining hormonal balance in women.
Digestive health
Carbohydrates are a valuable source of dietary fiber, which promotes digestive health. Fiber helps maintain regular bowel movements, prevent constipation, and reduce the risk of gastrointestinal disorders.
healthy weight
Most women trying to achieve and maintain a healthy weight mistakenly believe that cutting out carbohydrates will help. Complex carbohydrates, especially those rich in fiber, contribute to feelings of fullness and curb cravings and overeating.
Tips for adding healthy carbohydrates to your diet
Carbohydrates can be added to meals in a healthy and safe way to maintain weight and prevent weight gain:
Start your day with whole grains.
It is preferable for breakfast to contain a type of whole grain, such as whole-grain bread, whole-wheat bran flakes, shredded wheat, or oatmeal. This gives a feeling of fullness and lowers sugar.
Ditch white rice for lunch
It's a good idea to substitute quinoa, brown rice, wild rice, or bulgur for white rice, and also to use oats or ground whole wheat bran cereal in recipes instead of dry breadcrumbs.
Fruit instead of juice
An orange contains twice the amount of fiber and half the amount of sugar as a glass of orange juice, so it is better to eat the whole fruit instead of juicing it.
legumes
Beans can be eaten as an excellent source of slowly digested carbohydrates, and other beans and legumes such as chickpeas and peas also provide a healthy dose of protein.
balance
It's important to eat a balanced meal in specific quantities. If you decide to eat rice, the amount should be limited to no more than 6 tablespoons, and the meal should include plenty of vegetables and protein. At the same time, avoid eating rice with bread in the same meal.
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