Are Carbs A Necessary Part of A Healthy Diet? Here’s What Dietitians Have To Say

Are Carbs A Necessary Part of A Healthy Diet? Here’s What Dietitians Have To Say

Published Date: August 1, 2024

Key Takeaways:

• Low-carb diets like keto can result in quick weight loss, but eliminating carbs entirely is unnecessary for health.
• Carbohydrates play a key role in a balanced diet, supporting bodily functions and energy.
• Very low-carb diets may cause nutrient deficiencies, digestive issues, and increased cardiovascular risks.

The Importance of Carbohydrates

Carbohydrates are often misunderstood due to trendy diets like keto and carnivore that promote minimal to zero carb intake. However, registered dietitians like Daisy Mercer emphasize that “carbs are essential for optimal health.” While it is technically possible to survive on a low or zero-carb diet through a process called gluconeogenesis, such approaches are often unsustainable and may leave you feeling fatigued.

The Role of Carbs in Bodily Functions

Carbohydrates are our body’s primary energy source. Complex carbohydrates, found in whole grains, fruits, vegetables, and legumes, provide sustained energy and fiber. Conversely, simple carbs like refined sugars can cause energy spikes and crashes.

Recommended Sources of Carbohydrates:

• Whole Grains: Examples include brown rice, oats, quinoa, whole-wheat bread.
• Fruits and Vegetables: Apples, berries, sweet potatoes, and leafy greens.
• Legumes: Beans, lentils, and chickpeas, rich in fiber and protein.

Risks of Extremely Low-Carb Diets

While popular diets such as keto can promote rapid weight loss, they may come with drawbacks:

• Nutrient Deficiency: Low intake of fruits and grains can lead to vitamin and mineral shortages.
• Digestive Issues: Lack of fiber may cause constipation.
• Mood Swings and Cognitive Challenges: Carbs support brain function and mood regulation.

The Science Behind Carbs and Brain Function

Some studies suggest that eliminating carbohydrates can impact cognitive performance. Short-term findings revealed reduced memory performance among those on low-carb diets, although they reported improved attention.

Keto Diet and Keto-Adaptation

The keto diet relies on the body entering ketosis, where fat is used as an energy source instead of carbs. While some individuals may see short-term weight loss, maintaining ketosis long-term may pose health risks, such as cardiovascular issues and fatigue.

Choosing the Right Carbs for Your Diet

Dietitians recommend focusing on complex carbohydrates over simple sugars:

• Opt for whole grains over refined grains.
• Incorporate fiber-rich fruits and vegetables.
• Limit simple carbs and processed sugars.

Finding the Best Diet for Weight Loss

There is no one-size-fits-all approach to dieting. Consultation with a dietitian can help tailor a plan specific to your health needs and goals. Counting macros, such as carbohydrates, proteins, and fats, can further personalize your nutrition journey.

Bottom Line

Carbohydrates are essential for a balanced, sustainable diet and optimal health. The best approach focuses on moderation, mindful eating, and choosing nutrient-rich carbs.