There's a common misconception that "carbohydrates make you fat. Sure, if eaten in unnecessarily large quantities they could contribute to weight gain, but, then again, so could too much of any food. In fact-carbohydrates are a healthy addition to your diet. Here are 6 reasons to keep carbs in your diet. Researchers suspect that carbs promote the production of serotonin, a feel-good brain chemical.
Researchers at Brigham Young University in Utah followed the eating habits of middle-aged women for nearly two years and found that those who increased their fiber intake generally lost weight. Women who decreased the fiber in their diets gained. In studies comparing low carb and low fat diets, researchers need to actively restrict calories in the low fat groups to make the results comparable, but the low carb groups are still usually more effective 4 , 5.
Low carb diets also have benefits that go beyond just weight loss. They can help to lower blood sugar, blood pressure, and triglycerides. Low carb diets often cause more weight loss and improve health when compared to calorie-restricted, low fat diets that many people still recommend. People who are physically active and have more muscle mass can tolerate a lot more carbs than people who are sedentary. This particularly applies to those who do a lot of high intensity exercise, like lifting weights or sprinting.
Metabolic health is also a very important factor. When people develop metabolic syndrome , obesity, or type 2 diabetes, their carb needs change. The optimal carb intake varies between individuals, depending on activity levels, current metabolic health, and many other factors. However, to unlock the potential metabolic benefits of low carb diets, you also need to restrict other carb sources. There are no scientific papers that explain exactly how to match carbohydrate intake to individual needs.
The following sections discuss what some dietitians believe about carb intake and weight loss. This is a moderate carb intake. It may work for people who are lean, active, and trying to stay healthy and maintain their weight. This range may be beneficial if you want to lose weight while keeping some carb sources in the diet.
This is where the low carb diet has bigger effects on metabolism. This is a possible range for people who want to lose weight fast, or have metabolic problems, obesity, or diabetes. When eating less than 50 grams per day, the body will go into ketosis , supplying energy for the brain via so-called ketone bodies. This is likely to dampen your appetite and cause you to lose weight automatically.
Each individual is unique and what works for one person may not work for the next. If you have type 2 diabetes, talk to your healthcare provider before making any changes, because this diet can drastically reduce your need for medication.
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Underweight teen boys Underweight teen girls Supporting someone with an eating disorder. Underweight children aged 2 to 5 Underweight children aged 6 to Advice for parents of healthy-weight children. What are carbs? There are 3 different types of carbohydrates found in food: sugar, starch and fibre. Sugar The type of sugars that most adults and children in the UK eat too much of are called free sugars.
Find out more about sugar Starch Starch is found in foods that come from plants. Find out more about starchy foods Fibre Fibre is found in the cell walls of foods that come from plants.
Find out how to get more fibre into your diet How much carbohydrate should I eat? Why do we need carbs? Carbohydrates are important to your health for several reasons. Energy Carbohydrates should be your body's main source of energy in a healthy, balanced diet.
Unused glucose can be converted to glycogen, which is found in the liver and muscles. Disease risk Fibre is an important part of a healthy, balanced diet. The recommended fibre intake for children can vary from 15g to 30g, depending on their age. Calorie intake Carbohydrate contains fewer calories gram for gram than fat; 4 calories 4kcal per gram for carbs and 9 calories 9kcal per gram for fat.
Should I cut out carbohydrates? It may also be hard to get enough fibre, which is important for long-term health. This can cause headaches, weakness, feeling sick, dehydration, dizziness and irritability. Diabetes and low-carb diets There is evidence that low-carb diets are safe and effective in the short-term for most people with type 2 diabetes.
Low-carb diets are not recommended for children with diabetes as they might affect growth. Can protein and fat provide energy? While carbohydrates, fat and protein are all sources of energy in the diet, the amount of energy each one provides varies: carbohydrate provides about 4 calories 4kcal per gram protein provides 4 calories 4kcal per gram fat provides 9 calories 9kcal per gram In the absence of carbohydrates in the diet, your body will convert protein or other non-carbohydrate substances into glucose, so it's not just carbohydrates that can raise your blood sugar and insulin levels.
If you consume more calories than you burn, you'll gain weight. Are carbohydrates more filling than protein? To continue reading this article, you must log in. Already a member? Login ». As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
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