Low Carbs diet: Cont

What are carbs?

Carbohydrate is a major macronutrient just like protein and fat. Two types of Carbs are in food starch and sugar

Starches

They are made of long chain (glucose units).

Even starchy food don’t taste sweets but upon digestion, they will be divided into simple sugar: glucose which raises blood level.

Examples of foods high in starch

• Rice

• Pasta

• Potatoes

• Cereal

• Bread

Sugars

Sugars are the simple unit. Sometimes they are single like glucose r fructose; but mainly they are found in food as sucrose, lactose or galactose.

Sugars are found in whole foods such as many plants and dairy products, but aside from fruit and root vegetables like carrots and beets, these foods don’t taste very sweet. Vegetables, nuts, and seeds often have only tiny amounts of sugar.

Examples of whole foods that contain sugar

• Fruit and fruit juice

• Vegetables

• Nuts and seeds

• Milk, yogurt, and kefir

Processed and packaged food contains simple sugar. Sometimes HFCS or other times natural ingredient like honey. In the end, the body processes them as simple sugar.

Examples of added sugars

• Refined white sugar and all other sugars: brown sugar, raw sugar, beet sugar, coconut sugar, turbinado sugar, etc.

• Dextrose

• High-fructose corn syrup

• Honey

• Maple syrup

• Molasses

• Agave nectar

How are carbs processed in the body?

Starches and two-unit sugars are too big for your body to absorb. Therefore, after you eat carbs, your body produces enzymes that break them down into single sugar units that can be absorbed.

Once glucose reaches the bloodstream, it raises directly blood sugar which stimulated the pancreas to secrete insulin and regulate blood sugar. Your blood sugar is affected by three factors: your carbohydrate consumption, your insulin production and insulin sensitivity to your cells.

Fructose doesn’t cause high blood sugar rise, as it enters directly to the liver and converted to glycogen. Increase consumption of processed food rich in fructose overload your liver and increase your risk to diabetes, fatty liver, and obesity.

Agave nectar and other healthy sweeteners are worse than simple sugar even they have low glycaemic index they cause health problems and affect your weight negatively.

Fiber cannot be digested and absorbed by your body as it lacks enzymes. Bacterial gut can digest fiber and convert it into short chain fatty acid which has many health effects.

How are carbs used in our bodies?

Once carbs are digested into glucose your body uses them for energy fuel and for organs like muscles, heart, and brain. Later on, the excess amount will be stored in the liver as glycogen. Any additional amount will be converted to fat.

What are the benefits of restricting carbs?

A low-carb diet provides several benefits, especially for people who want to get their blood sugar under control and/or lose weight:

• Lower blood sugar and insulin levels.

• Elimination of carb cravings.

• Powerful appetite control.

• Ability to go for many hours without eating due to feeling full and satisfied.

Do I need to eat a minimum amount of carbs?

No need to decrease your carbohydrate intake you should change the type of carbohydrate.

Your body needs carbs for energy otherwise ketones bodies will be used instead. Low carbohydrate intake means low fiber intake, in addition, you will lose flavor and texture.

The best carbs to eat on a keto or low-carb diet

You should keep your blood sugar under control even you are on a low carbohydrate diet. Adding nutritional benefits is really important.

Here are some of the best sources of carbs on a keto or low-carb diet:

• Broccoli

• Cauliflower

• Kale

• Leafy greens

• Asparagus

• Avocado

• Macadamia nuts

• Pumpkin seeds

• Raspberries

What are “net carbs”?

Net carbs are the number of carbohydrates a food contains after subtracting the fiber.

Even fiber is not digested but people with type one diabetes, fiber can stimulate hormones that raise blood sugar so counting it is important.

Here is an example of how to calculate net carbs: 100 grams (3.5 ounces) of cauliflower contains 5 grams of total carbs, 2 of which come from fiber.

5 grams of total carbs minus 2 grams of fiber = 3 grams of net carbs.

When calculating net carbs, only subtract fiber from whole foods. In any case, we recommend sticking to whole foods and avoiding processed and packaged “low-carb” products.

How many carbs should I eat per day?

If you are the athlete or healthy adult there is no need to restrict your carbohydrate intake, but some people with obesity or have chronic diseases may benefit from such reduction

We define three different levels of carb restriction as follows:

• Ketogenic: less than 20 grams of net carbs per day

• Moderate low carb: 20-50 grams of net carbs per day

• Liberal low carb: 50-100 grams of net carbs per day

Sources:

https://www.dietdoctor.com/low-carb/keto/carbohydrates

https://www.masteringdiabetes.org/ketosis-ketogenic-diets-misleading/