Eating a carbohydrate-free diet can do harm to 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 fiber, which are essential nutrients for the functioning of the body.
To avoid these problems, one must include good carbohydrates in the diet, such as those coming from fruits and vegetables, which are also rich in nutrients. In addition, it is important to consume protein-rich foods such as meats and eggs, and in good fats such as avocado, olive oil and nuts.
Risks of the Carbohydrate-free Diet
Removing the carbohydrate from the diet, especially when also removing the fruits and vegetables from the diet, can lead to problems such as:
- A lack of energy;
- Oscillations in mood and greater irritability, as foods sources of carbohydrates contribute to the production of serotonin, which is the hormone of well-being;
- Increased anxiety;
- Low provision;
- Constipation, due to the 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 avocado.
However, it is possible to make a balanced diet with low carbohydrate content and good sources of protein and good fats, without damage to health. Here’s how to do the low-carb diet right.
What Kind of Carbs To 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:
Carbs are Bons
The carbohydrates that should be consumed in greater quantity in the diet are those absorbed more slowly by the intestine, as they have higher 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 making a low-carb diet, one should reduce the consumption of even whole foods, but vegetables should continue to be the basis of the diet. In addition, it is important to include at least 2 to 3 servings of fruits per day, to complement the vitamins and minerals of the diet.
The Ruins Carbohydrates
In this group include foods such as sugar, sweets, chocolates, white bread, pasta, white rice, soft drinks, tapioca, wheat flour, cakes, biscuits and pasta in general.
These are the so-called simple carbohydrates, which are low in fiber and vitamins and minerals. The high consumption of these foods causes problems such as increased blood glucose, changes in the intestinal flora, fatigue, constipation and increased appetite. Check out the full list of good and bad carbohydrate foods.
Watch the following video and learn how to do the low carb diet:
