Eating a carbohydrate-free diet can be bad for your health if it is not well guided by a nutritionist, as it can end up leading to a reduction in the consumption of vitamins, minerals and fibers, which are essential nutrients for the functioning of the body.
To avoid these problems, one 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 protein, such as meat and eggs, and in good fats, such as avocado, olive oil and nuts.
Risks of a carbohydrate-free diet
Removing carbohydrates from the diet, especially when fruits and vegetables are also removed from the diet, can lead to problems such as:
- Lack of energy;
- Fluctuations in mood and greater irritability, as foods that are sources of carbohydrates contribute to the production of serotonin, which is the well-being hormone;
- Increased anxiety;
- Low disposition;
- Constipation due to reduced fiber consumption;
- Increased inflammation in the body, especially when good sources of fats such as olive oil, nuts and avocado are not consumed.
However, it is possible to eat a balanced diet with a low carbohydrate content and good sources of protein and good fats, without harming your health. Here's how to do the low carb diet the right way.
What kind of carbohydrates to eat?
According to their nutrient content and their effects on the body, such as changes in blood glucose and intestinal functioning, carbohydrates can be classified into two groups:
Good Carbs
The carbohydrates that should be consumed in greater amounts in the diet are those that are absorbed more slowly by the intestine, as they have greater nutritional quality because they are rich in fiber, vitamins and minerals.
Among these carbohydrates are fruits, vegetables and whole grains, such as oats, rice, pasta and whole grain bread. However, when eating a low-carbohydrate diet, consumption of whole foods should be reduced, but vegetables should remain the staple of the diet. In addition, it is important to include at least 2 to 3 servings of fruit a day, to supplement the vitamins and minerals in the diet.
Bad Carbs
This group includes foods such as sugar, sweets, chocolates, white bread, pasta, white rice, soft drinks, tapioca, wheat flour, cakes, cookies and pasta in general.
These are called simple carbohydrates, which are low in fiber and vitamins and minerals. High consumption of these foods causes problems such as increased blood glucose, changes in intestinal flora, tiredness, constipation and increased appetite. Check out the full list of foods with good and bad carbohydrates.
Watch the video below and learn how to do the low carb diet:
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