Carbohydrates are simple sugars and starches. Your body breaks into simple sugars when you consume carbohydrates.
These sugars are absorbed into the blood stream. Your body produces insulin when sugar level rises in your body.
Insulin is necessary to move sugar from the blood into the cells where it is used as a source of energy. The body will show signs of unproductiveness, if your body odes not produce insulin properly.
There are two types of carbohydrates: simple and complex. Simple carbohydrates are also called simple sugars which are found in white sugar, fruits and milk.
Complex carbohydrates are called starches which are found in rice and grain products.
If you are taking simple sugars, you may feel hungry soon. If you are taking whole grain food, you will be satisfied longer. Both types are part of healthy diet.
Carbohydrates are important for physical activities and maintain high levels of energy. Carbohydrates fuel your system and maintain healthy heart.
Low carbohydrate diet is used for weight loss. In a low carbohydrate diet, proteins play a primary role to build and repair tissues, enzymes and hormones. Proteins also help to sustain energy provided by carbohydrates. If you are following a low carbohydrate diet, you have to balance meals and snacks with carbohydrate-rich and protein-rich foods together.
If you are taking meals rich in carbohydrates only, you become hungry sooner because glucose levels rise and fall down afterwards. If proteins are also included in your diet, your glucose levels remain consistent and you will feel more energized for longer time.
Carbohydrates are digested in two hours. Proteins take longer time to digest and if both are combined, it slows down the digestion of carbohydrates and energy is released slowly from carbohydrates. Proteins release the glucose slowly from carbohydrates into the blood.
A low carbohydrate diet reduces the blood glucose levels. The fewer amounts of carbohydrates you eat, the less insulin is produced. This diet maintains a normal metabolic rate while burning fat.
If you want good results from this diet, avoid processed carbohydrates including pasta, baked goods, bread etc. instead take unprocessed and natural foods like brown rice, oatmeal, beans, potatoes etc.
Include plenty of water, as constipation may occur when you start low carbohydrate diet. You should take vitamins and fiber and avoid caffeine, pastries or sugar. Avoid saturated fats. In the beginning, you may face difficulties to get adjusted to the diet but once you had adjusted, you can get the benefits.
Drawbacks of low carbohydrate diet:
It may increase the blood pressure because whole grains have been shown to lower blood pressure. As the brain needs glucose to function properly, lowering glucose levels lowers mental sharpness. It may raise cholesterol levels as many protein rich and fatty foods contain saturated fats. It may lead to osteoporosis since high protein in a diet eliminates calcium during urination overloading the kidneys. It may cause headaches, diarrhea and constipation.