Not all Carb Sources are the Same
Carb intake is a controversial topic in the wellness and nutrition industries. Carbohydrates are commonly demonized by popular media, diet culture, and even some professionals, who accuse them of causing weight gain and heart disease, among other health problems. Although fast food tends to have a high content of carbs and low-carb diets can be highly beneficial to some individuals, overall, not all carb sources are equal. While refined carbs can be harmful when ingested in high amounts, whole-food sources of carbohydrates are very healthy. Many of the world's most nutritious foods are relatively high in carbs.
Many of the stigmas around carbs come from a theory known as the carbohydrate-insulin model of obesity. Scientists hypothesized that carbs increase the risk of obesity more than fat and protein because carbohydrates raise insulin levels, which promotes the storage of calories as fat. However, no solid evidence has been found that supports this concept. On the contrary, many studies suggest no actual link between high carb intake and obesity.
Carbohydrates are also a necessary macronutrient that boasts many positive benefits, such as improving your gut health. Maintaining a healthy balance between beneficial and harmful gut bacteria strongly influences an individual's risk for many lifestyle diseases in the physical and psychological realms. For beneficial gut bacteria to grow and thrive in the gastrointestinal tract, they need carbs. Soluble fiber is the nutrient that they feed on and ferment for energy. Some of the best food sources of soluble fiber include legumes and oats, high in carbs. Additionally, carbs don’t just provide power to your gut’s healthy bacteria; they are also our body’s primary energy source. It is recommended that carbohydrates supply 45-65% of our total daily energy requirements.
Healthy low-carb diets have been proven effective for weight loss; however, many of the benefits are relatively short-term. Scientists believe that the effectiveness of this diet is primarily due to the elimination of refined carbs such as sugar. A 12-month-long study that compared the effectiveness of a healthy low-carb diet with a healthy low-fat diet did not detect any significant differences in weight loss results. Essentially, the quality of the carbs you consume is much more important than the proportion of carbs in your diet.
Gluten Intolerance Affects Very Few People
To learn more about carbohydrates and why you should not cut them from your diet, go to Healthline.com:
“Gluten is a protein found in wheat, barley, and rye. By cutting carbs from your diet, you automatically cut out gluten, too. A gluten-free diet is necessary for the small number of people with celiac disease or some other types of autoimmune disease. Gluten-free diets may also benefit people with non-celiac gluten sensitivity or wheat intolerance.
However, studies indicate that few people with self-reported gluten sensitivity have this condition at all. One study showed that only 3 out of 59 participants who believed they were gluten sensitive reacted to gluten. New research strongly suggests that the condition known as non-celiac gluten sensitivity is not sensitivity to gluten at all.
Instead, it appears to be sensitivity to fructan, a type of soluble fibre or FODMAPs found in wheat. FODMAPs like fructans cause digestive symptoms like gas, diarrhoea, and stomach pain in some people — especially those with irritable bowel syndrome (IBS). If you have FODMAPs sensitivity, there is no reason for you to avoid carbs altogether. Instead, try to identify and avoid only those foods to which you’re sensitive.”
From 9 Reasons You Don’t Need To Fear Healthy Carbs - Healthline
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Have you ever tried a low-carb diet? Did you experience any benefits or drawbacks (such as your energy level)?
Written by Yellow Brick Road Token
August 20th, 2020