Eating a non-carbohydrate diet can be bad for your health if it is not well-advised by a nutritionist, as it can lead to a reduction in the consumption of vitamins, minerals and fiber, which are essential nutrients for the body's functioning.
To avoid these problems, you should include good carbohydrates in the diet, such as those from fruits and vegetables, which are also rich in nutrients. In addition, it is important to consume foods rich in proteins, such as meats and eggs, and in good fats such as avocados, olive oil and nuts.
Dietary Risks Without Carbohydrate
Removing the carbohydrate from the diet, especially when you also remove the fruits and vegetables from the diet, can lead to problems such as:
- Lack of energy;
- Oscillations in mood and greater irritability, because food sources of carbohydrates contribute to the production of serotonin, which is the hormone of well-being;
- Increased anxiety;
- Low provision;
- Constipation due to reduction in fiber consumption;
- Increased inflammation in the body, especially when you do not consume sources of good fats such as olive oil, nuts and avocados.
However, it is possible to make a balanced diet with low carbohydrate content and good sources of good proteins and fats, without any health damage. Here's how to make the low carb diet the right way.
What kind of carbs do you eat?
According to its nutrient content and its effects on the body, such as changes in glycemia and intestinal functioning, carbohydrates can be classified into two groups:
Good Carbohydrates
The carbohydrates that are to be consumed in greater quantity in the diet are those absorbed more slowly by the intestine, since they have greater nutritional quality because they are rich in fibers, vitamins and minerals.
Among these carbohydrates are fruits, vegetables and whole grains such as oats, rice, pasta and whole wheat bread. However, when making a diet low in carbohydrates, you should reduce the consumption of whole foods, but vegetables should continue to be the basis of food. In addition, it is important to include at least 2 to 3 servings of fruit per day to supplement the vitamins and minerals in the diet.
Carbohydrates Ruins
This group includes foods such as sugar, sweets, chocolates, white bread, pasta, white rice, soft drinks, tapioca, wheat flour, cakes, biscuits and pasta in general.
These are called simple carbohydrates, which are poor in fiber and in vitamins and minerals. High consumption of these foods causes problems such as increased blood glucose, changes in intestinal flora, fatigue, constipation and increased appetite. Check out the complete list of foods with good and bad carbs.
Watch the following video and learn how to make the low carb diet:
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