Low Carb – Carbohydrates are divide into simple natural (lactose in milk and fructose in fruit), simple refine (table sugar), complex natural (whole grain or beans), and complex refined (white flour) carbohydrates. Sources of natural carbohydrates are, for example, fruit such as pineapple, guava bananas, dried dates, vegetables such as potatoes, and legumes such as chickpeas or beans.
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What Are Carbohydrates Anyway?
Complex (i.e., natural) carbohydrates provide more fiber, are also digest more slowly, and have less impact on blood sugar than their refined counterparts. Pasta, biscuits, and cakes are examples of foods that are likely to contain refined carbohydrates.
It’s fair to say that low-carb diets are mainstream because they’re widespread and come in many different forms. The essence of the low-carb diet – also called a ketogenic diet or Atkins diet – is quickly explained: the intake of carbohydrate-rich foods such as pasta, white bread, or starchy vegetables such as potatoes is restrict, while mainly foods with a high protein and fat content are use.
A Brief History Of Low Carb
The principle of the low-carbohydrate diet first became known through the book “Letter on Corpulence.” According to his statements, he lost 23 kilograms after his doctor prescribed him a meat-heavy diet. The low-carb diet experienced particular hype in the 1970s after the “Atkins diet” was publish.
According to a survey on the best diet trends for weight loss, 61.1 percent of the Austrians surveyed believe in the slimming effect of the low-carb diet. No. 1 and 2 are sugar-free and intermittent fasting.
How Low Carb Affects Our Body
Some issues divide science, and the low-carb diet is one of them. For example, on the one hand, this study found that people who avoid carbohydrates lose more body fat and have fewer cardiovascular risks than the public who follow, for example, a low-fat diet. But on the other hand, controversial debates about optimal nutrition have been going on for over 30 years – especially concerning cardiovascular diseases, diabetes mellitus, and obesity.
So What Does Science Say About Low-Carb?
One thing is sure: not every type of diet is suitable for everyone. He has not yet been able to identify the genotypes that respond particularly well to low-carb. In addition, the limitations of the studies make research more difficult. It is because there is a lack of a clear definition of low-carb. In addition, no long-term research is possible since people are constantly changing their eating habits. Cannot be expect to eat the same food over a long time. Therefore, due to the lack of data, no prognosis can made regarding long-term effects, safety, and health. Benefits, and no general recommendations can made.
“My recommendation: with measure and goal and quality before quantity,” says Dr. Rust. “Ideally, you should moderately reduce carbohydrate consumption – especially low molecular weight carbohydrates. And replace meat (products) with vegetable proteins and fats. Advises the nutritionist. It is also essential that animal products not replace carbohydrates in low-carb diets. As is often the case in the USA and Europe – but with vegetable fats and proteins. It’s also healthier in the long run.
Conclusion
Carbohydrates are swap for fat – even the otherwise unwanted saturate fat. The goal? In most cases, weight loss. If the body is deprive of carbohydrates over a more extend period, it should go into ketosis according to the idea of the diet. Ketosis is what known as fat metabolism. In addition, the glucose and insulin levels should be limit. Diets that consume 20 to 50 grams of carbohydrates per day are call ketogenic.