Are carbohydrates good for you? Is the keto diet healthy?

Low-carb diets have been popular for decades: Keto, Atkins, Paleo, Hole 30, Mediterranean, and more. It is believed that reducing or completely eliminating carbohydrates leads to weight loss, but is this true?

news: Nicola Ludlam-Rayne, a registered dietitian, told Insider that the relationship between low carbs and weight loss is a myth, and it can be harmful to your health. Insider says that “there is no good reason to reduce or remove carbohydrates from your diet.”

  • The Mayo Clinic recommends that carbohydrates should make up 45% to 65% of a person’s average daily calories.

Why are carbohydrates necessary? The Mayo Clinic says carbohydrates contribute to your health in three main ways:

  1. Energy savingCarbohydrates are the body’s main source of fuel. When they are digested, they are broken down into simple sugars, which are absorbed into the bloodstream and used for energy.
  2. immune supportFiber, a type of carbohydrate, has been shown to reduce the risk of stroke and heart disease. It can also help treat obesity, cancers, and type 2 diabetes.
  3. Weight control: The Mayo Clinic states that fruits, vegetables and a blend of whole grains can help control your weight. The bulk of whole grains can help you feel more full when you eat fewer calories.

Healthy carbohydrates: According to the Harvard School of Public Health, some carbohydrates are healthier than others. White bread and processed pasta do not provide the same nutritional value as brown rice, oats, quinoa, and fruit.

  • Other healthy foods that contain carbohydrates, according to Healthline, include: buckwheat, bananas, sweet potatoes, beets, oranges, berries, grapefruit, apples, beans, and chickpeas.

Are you eating enough carbohydrates? Ludlam-Raine told Insider there are four physical signs that you’re not eating enough carbs:

  1. Energy deficiency: Since carbohydrates are the main source of fuel, a lack of them will make you feel tired.
  2. brain fog: Your brain feeds on glucose, which is the product of broken down carbohydrates. Without eating carbohydrates, you may have trouble concentrating or maintaining a good mood.
  3. Less energy for workouts“The body stores carbohydrates as glycogen in the liver and muscles,” says Insider. Without carbohydrates, you will feel hard to exercise, and those who lead active lifestyles need to make sure they get enough from their diet.
  4. Difficulty recovering from exerciseLudlam-Raine says that your body needs to replenish its glycogen storage after being exhausted from exercise. If you are not eating enough carbohydrates, it will be difficult to recover after a long day at the gym.

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