Low-Carb Diets: 5 Side Effects You Need to Be Prepared For

When it comes to carbohydrates We often hear negative stories about carbohydrates, such as carbohydrates that increase hunger. makes losing weight more difficult and make you tired But all of this is not true. Carbohydrates are the body’s main source of energy and help in the delivery of many vitamins and minerals. If you are still avoiding carbohydrates or following a low carb diet to lose weight. You may experience long-term health problems.

HealthShots reached out to Hari Lakshmi, Consultant, Nutritionist and Nutritionist at Motherhood Hospitals, Alwarpet, Chennai to understand why carbohydrates are essential for your body and what happens if you avoid them altogether.

Why do we need carbs?

One of the three major macronutrients your body needs to function properly is carbohydrates. They provide the body with glucose, which is converted into energy to maintain bodily function and physical activity.

Still, many diet regimes advocate reducing or even completely avoiding carbohydrates in order to lose weight or improve health. Although cutting back on carbs has some advantages. But experts warn that avoiding carbs altogether can be harmful to our bodies.

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Carbohydrates are an important set of nutrients. Don’t underestimate them. Image Courtesy: Shutterstock

According to a study in the New England Journal of Medicine, a low-carb diet can have a number of negative effects, including an increased risk of cardiovascular disease. Carbohydrate restriction has also been linked to reduced longevity. But foods high in healthy carbohydrates, such as fruits, vegetables, and legumes, are good for your health.

Low Carb Diet Side Effects

Lakshmi said that each nutrient has its own responsibility. So it’s all important. Like any other nutrient, a lack of carbohydrates in your diet can affect your body in these ways:

1. Fatigue

Lack of energy is one of the most important effects of cutting carbs. The body needs carbohydrates as its primary source of energy. Otherwise, they will have to turn to other sources such as fats and proteins. Although this process, known as ketosis, can help you lose weight. But it also makes the body tired and sleepy. This can make it difficult to concentrate and perform daily activities such as exercising. which further exacerbates the lack of energy.

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Overcome the energy deficit by adding carbohydrates to your diet. Image Courtesy: Freepik

2. Increase hunger

Avoiding carbohydrates can also lead to feelings of hunger and increased appetite. Carbohydrates are essential for controlling blood sugar levels. and without carbohydrates Blood sugar levels will drop. This causes feelings of hunger and craving for glucose from other sources, such as sugar. This can lead to overeating and weight gain. This can cancel out the potential benefits of a low carb diet.

Read more: If you plan to cut carbs to lose weight, stop RN. This is the right way to do it.

3. Constipation

Another side effect of avoiding carbohydrates is constipation. Carbohydrates provide fiber, which helps regulate digestion and keep things moving smoothly. Without enough fiber You may experience constipation, bloating and other digestive problems.

4. Brain fog

If you don’t eat enough carbohydrates Your brain doesn’t get the amount of glucose it needs to maintain your mood and mental health, so you experience mood swings. sleep problems and feeling numb This is because your body struggles to maintain normal blood sugar levels.

Watch this video to deal with brain atrophy:

5. Malnutrition

Avoiding carbohydrates can lead to nutritional deficiencies. Carbohydrates are found in many foods that contain other essential nutrients, such as vitamins and minerals. When you avoid these foods You might be missing out on these nutrients. This can lead to many health problems.

Know the difference between healthy and unhealthy carbohydrates.

The problem with carbohydrates is twofold. First of all, what kind of carbohydrates should you be eating? and second How much you should get each day Also understand that low carb diets are unhealthy. And too much carbohydrate consumption.

Before Including Carbohydrates in Your Diet You should know that there are two types of carbohydrates: simple and complex carbohydrates. Simple carbohydrates are sugars. Complex carbohydrates are starches and fiber. So it’s clear that you need complex carbohydrates in your normal diet. They are not simple carbohydrates which can lead to issues such as weight gain.

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You need to choose the right carbohydrates for a healthy diet. Image Courtesy: Shutterstock

to meet your daily needs for healthy carbs. Eat beans like black beans or kidney beans. Fresh or seasonal fruit, berries, yogurt, seeds, almonds and quinoa.

Take away

Low carb diets may be helpful. But cutting out carbohydrates altogether can have a negative effect on our health. so that our bodies continue to work at their best It’s important to make sure we’re still getting enough nutrients. Therefore, it is wise to speak with a healthcare provider before initiating any drastic dietary changes. including reducing the amount of carbohydrates

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