The key message that many low-carb diets convey is that carbohydrates promote insulin production, which in turn results in weight gain. Therefore, by reducing carbohydrate intake, you can lose weight. Unfortunately, this is just another nutrition myth.
Many low carb diets do not provide sufficient carbohydrates to your body for daily maintenance. Therefore, your body will begin to burn stored carbohydrates (glycogen) for energy. When your body starts burning glycogen, water is released. The drastic initial drop of weight at the beginning of a low-carb diet is mostly the water that you lose as a result of burning glycogen.
The fact is that when eaten in moderation (like anything), carbohydrates are not bad for you. Carbohydrates can be tricky because they are a fixture in both nutrient rich and low nutrient foods. The more nutritious carbs include:
- Whole grain pasta and bread (try our homemade whole wheat bread recipe)
- Oats
- Beans
They are a better choice because they are more satisfying, which prevents overeating. The less nutritious carbs include:
- Processed foods
- White pasta and bread
- Donuts and candy
They are considered "empty calories" because, while they taste good, provide and excess of calories without satisfying your hunger. Without carbohydrates, our bodies would be deprived of essential nutrients, so make sure to make 45 - 65% of your daily calories from carbohydrates.
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You should definitely avoid carbohydrates if you're on a weight loss diet. Eat protein-rich food instead. Thanks for the info.
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