Are Carbohydrates Really Necessary In Diets?
The WHO -World Health Organization- recommends that 50% of the energy in the diet should come from carbohydrates. However, if we analyze the metabolic pathways of the body, we come to the conclusion that they are not as necessary as it may seem.
In recent years, a multitude of low-sugar diets have proliferated that work really well, both for weight loss and for improving health. Among other benefits to the diet without carbohydrates is attributed the ability to reduce the possibility of developing diabetes and complex diseases.
Carbohydrates are primarily energetic
Proteins and fats have many different functions related to the maintenance of homeostasis and the functioning of the body. However, the only function of carbohydrates is practically energy.
Glucose is one of the main sources of energy for the body. It can be obtained by consuming sugar or complex carbohydrates externally or by converting amino acids and fatty acids internally.
If there is no exogenous supply of glucose, the body adapts to produce it. This production is called endogenous and occurs from the nutrients stored in the body.
This ensures that the body is never lacking in energy and that vital functions can be performed. The only point against the production of glucose from fat or protein is that it is a less efficient process than the burning of exogenous glucose.
In this way, it can be a limiting factor when it comes to anaerobic sports or sports with a high strength component. However, for sedentary people or for individuals who practice an endurance sport, it is not a problem not to introduce carbohydrates in the diet.
Diet without carbohydrates in the prevention of complex diseases
Many of the complex diseases are associated with the consumption of carbohydrates and simple sugars. Among them, diabetes is one of the most common and dangerous, according to a study published in Internal Medicine . A diet without carbohydrates and intermittent fasting is interesting when it comes to preventing and treating some cases of type 2 diabetes.
In addition, reducing the intake of carbohydrates from the diet or eliminating them can be positive for the prevention of tumors. However, eliminating the consumption of carbohydrates has a small disadvantage: not reaching the recommendations for fiber consumption.
To minimize this inconvenience, supplementing with prebiotics such as inulin or simply introducing fruit as the only carbohydrate source can be considered.
Fruits such as apples have a very low amount of sugars and are rich in pectins, which increase the fecal bolus and stimulate the production of short chain fatty acids in the intestine.
Ensuring fiber intake is crucial to maintaining a healthy microbiota and preventing inflammation, as stated by research published in Gut Microbes . It is also a protective factor against gastrointestinal tumors.
The problem of addiction
One of the drawbacks when considering a diet without carbohydrates is overcoming the barrier of addiction to sugar. The industry is used to introducing this element in almost all its products and the palate is too used to the sweet taste.
In addition, the fact of eliminating carbohydrates at once can cause a process similar to withdrawal syndrome. This is evidenced by some scientific articles. The first days of elimination there is usually a discomfort that originates from the state of ketosis.
It is best to gradually reduce your consumption of sugar and processed products. Then start reducing your intake of complex carbohydrates. Finally, choose only fruit as the only source of carbohydrates or directly withdraw the intake of this macronutrient and supplement with dietary fiber.
The carbohydrate-free diet is possible
Carbohydrates have a fundamentally energetic function. It is possible to carry out a diet without them and it would bring health benefits.
Eliminating carbohydrates and sugars from the diet reduces the likelihood of complex diseases. However, it is necessary to ensure the supply of fiber in this type of diet so as not to cause gastrointestinal problems.
Therefore, except in athletes of strength or anaerobic nature, removing carbohydrates from the diet is usually a success when betting on health. But this withdrawal should be done gradually to minimize the symptoms of sugar withdrawal syndrome.
