Why Carbs Shouldn’t Be Skipped: The Truth About Balanced Eating

Are you looking for ways to lose weight or improve your health? Perhaps you’ve considered cutting out carbohydrates from your diet in order to do so. However, the truth is that carbs shouldn’t be skipped if you’re aiming for a balanced diet. Carbohydrates are one of the three key macronutrients that your body needs to function properly. They are an essential part of a healthy diet and should be included in your meals. In this article, we’ll explore why carbs should not be skipped and how to find the right balance in your diet.

What Are Carbohydrates?

Simply put, carbohydrates are one of the three macronutrients that our bodies need to function properly. The other two macronutrients are protein and fat. Carbohydrates provide our bodies with energy, which is essential for our bodies to operate.

There are two types of carbohydrates: complex and simple. Complex carbohydrates can be found in nutrient-rich foods such as whole grains, fruits, vegetables and legumes. Simple carbohydrates, on the other hand, are found in refined sugar and processed foods like soft drinks and candy bars. Complex carbohydrates are the better option as they are packed with fiber, vitamins, and minerals, which are essential for our bodies to operate at its best.

The Importance of Carbohydrates in a Balanced Diet

Carbohydrates should not be skipped in a balanced diet. They provide your body with glucose, which is essential for brain and muscle function. Without carbohydrates, your body would lack enough energy to work.

Here are some benefits of carbohydrates:

1. Energy: Carbohydrates are the primary source of energy for your body. They provide your body with glucose, which is converted into energy. This is especially important if you are physically active, as your body needs enough glucose to fuel your muscles.
2. Brain function: Carbohydrates play a critical role in maintaining good brain function. Glucose, which is obtained from carbohydrates, is the primary source of fuel for your brain. This means that if you don’t consume enough carbohydrates, your brain may not function at its best.
3. Digestive health: Complex carbohydrates are high in fiber which does wonders for your digestive health. Fiber helps keep your bowel movements regular, and this can help you avoid constipation. It can also help regulate blood sugar levels, which is beneficial for people with diabetes.
4. Weight management: Consuming the right type and amount of carbohydrates can help you manage your weight. Complex carbohydrates, such as those found in whole grains, fruits, and vegetables, can help you feel fuller for longer, reducing the need to snack. It can also help maintain a steady blood sugar level which is essential in preventing cravings.

The Risks Associated with Removing Carbohydrates from Your Diet

While it may be tempting to remove carbohydrates from your diet completely, it’s important to know that there are risks associated with doing so. Here are some of the risks:

1. Energy: If you remove carbohydrates from your diet, your body’s primary source of energy is gone. This means that your body will lack the energy it needs to perform well. You may feel weak, lethargic, and unable to concentrate.
2. Muscle loss: Carbohydrates play a critical role in maintaining muscle mass. If you remove carbohydrates from your diet, your body will begin to use valuable muscle mass for energy, which can lead to muscle loss over time.
3. Nutrient deficiencies: Carbohydrates, particularly complex carbohydrates, are packed with fiber, vitamins, and minerals. If you remove carbs from your diet, it may be challenging to get all the necessary nutrients.
4. Mood swings: Carbohydrates play a critical role in regulating your mood. If you remove carbohydrates from your diet, you may experience mood swings and feelings of irritability.

Finding a Balanced Diet that Includes Carbohydrates

When it comes to finding a balanced diet, carbohydrates should not be skipped. They play a significant role in maintaining overall health and wellbeing. Here are some tips on how to balance your diet to include carbohydrates:

1. Choose complex carbohydrates: Choose complex carbohydrates such as whole grains, fruits, vegetables, and legumes instead of simple carbohydrates found in refined sugar and processed foods.
2. Don’t overdo it: While carbohydrates are essential for a balanced diet, overdoing it can still lead to weight gain. The key is to consume the right amount. Based on a 2,000 calorie diet, it is recommended to consume 225-325 grams of carbohydrates per day. However, it is best to speak with a doctor or consultant to determine the correct amount for your needs.
3. Watch your portions: Make sure you are consuming the right portion sizes. For example, one serving of pasta is half a cup. Most people end up eating two to three times this amount, leading to weight gain.
4. Combine carbohydrates with protein and healthy fats: Pairing your carbohydrates with a lean protein source (like chicken or fish) and healthy fats (such as avocado or nuts) can help keep you fuller for longer and increase satiety.

Conclusion

Carbohydrates are an essential part of a healthy and balanced diet. They provide your body with energy, contribute to good brain function, maintain digestive health, and even aid in weight management. While it may be tempting to eliminate carbs completely, it is important to know that doing so can lead to nutrient deficiencies, muscle loss, mood swings, and irregular bowel function. Instead, opt for complex carbohydrates and be mindful of portion sizes, combining them with lean protein and healthy fats. Remember that the key to a healthy and balanced diet is moderation and variety.

Sources:

• American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates
• Harvard School of Public Health. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/
• Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705
• National Institutes of Health. https://www.niddk.nih.gov/health-information/diet-nutrition/carbohydrates-blood-sugar