Is eliminating carbs really good for you? Here is the truth from nutritionists behind this increasingly widespread practice.
The elimination of carbohydrates from the diet is a strategy that many adopt with the goal of losing weight quickly. However, while it may seem effective in the short term, in the long run it can lead to contra results and potentially harmful to health. Carbohydrates play a crucial role in our nutrition, representing the main source of energy for our body.
The ideal diet should consist of approximately 55-60% of daily calories coming from carbohydrates, preferably complex, about 25-30% lipids, and about 1g/kg body weight of proteins.
Complex carbohydrates, such as bread and pasta, should never be missing from a balanced diet, even when calories are restricted. Contrary to the bad reputation that often surrounds them, complex carbohydrates provide energy gradually, supporting our metabolism and the functionality of the body without causing spikes in blood sugar.
The decision to follow do-it-yourself diets that exclude or drastically reduce carbohydrates often leads to an unbalanced diet in favor of fats. This can cause a number of health problems, such as loss of lean mass, mineral imbalances, acidosis, and, in the long term, it can increase the risk of cardiovascular disease, some types of cancer, and liver and kidney damage. Additionally, low-carb diets often lead to a “yo-yo effect,” where pounds lost quickly are regained just as quickly over time.
The presence of carbohydrates in the diet, especially whole grains, has numerous advantages, including increasing the sense of satiety, supporting intestinal function, reducing the absorption of fats and cholesterol “bad”, and the supply of essential vitamins and minerals. Whole carbohydrates, thanks to their high fiber content, help maintain good digestion and can help improve the quality of sleep.
In conclusion, eliminating carbohydrates from your diet is not the ideal solution for losing weight in a healthy and sustainable way. It is essential to maintain a balanced diet that includes complex carbohydrates, proteins, and fats in adequate proportions to your individual needs. Reducing portions and following a Mediterranean diet, rich in varied and balanced foods, together with increasing physical activity, represents a much more effective and beneficial strategy for our general well-being.