The truth about low-carb diets shows that certain simple carb foods can cause extreme surges in blood sugar levels, which also increases insulin release. This can elevate appetite and the risk of excess fat storage.
Complex carbs are made up of many sugar units and are found in both natural and refined form. They are structurally more complex and take longer to be broken down and digested. Complex carb foods have been shown to enter the blood stream gradually and trigger only a moderate rise in insulin levels, which stabilizes appetite and results in fewer carbohydrates that are stored as fat. Unrefined carbs found in products like brown rice, whole wheat pasta and bran cereals are digested slowly. They contain vitamins, minerals and fiber which promote health. Fiber and nutrient-rich vegetables, fruits and beans which are carbohydrates also have many important functions for the body and are important for good health.
The truth about low-carb diets Diets when there is a severe deficit of carbohydrates, the body has several immediate reactions. With no glucose available for energy, the body starts using protein from food for energy taking protien from it's important functions of making new cells, tissues, enzymes, hormones and antibodies.
The truth about low-carb diets is when carbs are lacking, the body can not burn fat in the correct way. Normally carbs combine with fat fragments to be used as energy. When carbs are not available, there is an incomplete breakdown of fat that produces a by-product called ketones. These ketones accumulate in the blood and in the urine causing ketosis, which is an abnormal state. Ketosis does cause a decrease in appetite because it's one of the body's protection mechanisms.
Due to the lack of energy and the accumulation of ketones, low-carb diets are often accompanied by nausea, headaches, dizziness, fatigue, bad breath, and dehydration. Because of dehydration and a lack of fiber, constipation can result.
The truth about low-carb diets when you severely restrict carbs, your consumption of protein and fat increases. The risk of many cancers increases when fruits, vegetables, whole grain products, and beans are eliminated from the diet. Protein foods are also high in purines, which are broken down into uric acid. Elevated levels of uric acid in the blood may lead to needle-like uric acid crystals in joints, causing gout. Kidney stones are more likely to form on high protein, ketosis-producing diets. Over time, high protein diets can cause a loss of calcium and lead to osteoporosis. The risk of heart disease is greatly increased on a low-carb diet that is high in protein, cholesterol, fat, and saturated fat. A temporary reduction in cholesterol levels may be experienced, but this is common with any weight loss.
This is the truth about low-carb diets as I have come to understand it.