Many people try to avoid carbohydrates as they\u2019re often looked at as the \u201cenemy\u201d.<\/p>\n
\n
But a dietitian has revealed what happens to your body when you eliminate the essential food group from your diet.<\/p>\n
While we all need a slightly different amount of carbs depending on our bodies and how active we are, the Australian Dietary Guidelines recommend adults eat between three and six serves of carbs a day.<\/p>\n
\u201cCarbs are our body\u2019s preferred energy source. There is no need to cut them from our diet,\u201d Sydney-based dietitian Lyndi Cohen explains, adding it\u2019s all about \u201cquality\u201d.<\/p>\n
\u201cThere is no research to suggest that completely cutting out carbs is healthier for you in the long run.\u201d<\/p>\n
\u201cAccording to the most recent food intake data from the Australian Bureau of Statistics, one third of Australians\u2019 energy intake comes from discretionary foods. Ideally, less than 10 per cent of all energy should come from \u2018sometimes\u2019 foods like pies, biscuits, chocolate, sugar in teas and coffee and alcohol.\u201d<\/p>\n
Ms Cohen said her patients tended to tend to eat more discretionary foods when they didn\u2019t fuel up with enough carbs and vegetables because they didn\u2019t feel satiated.<\/p>\n
\u201cI think the wellness world has become unhealthily obsessed with protein, so much that it can create an imbalance in your diet,\u201d the SunRice ambassador said.<\/p>\n
\u201cResearch consistently shows that diets with plenty of variety including wholegrains and other plant-based foods benefit your gut health and wellbeing.\u201d<\/p>\n
According to Ms Cohen, cutting carbs from your diet compromises gut health and could also affect concentration levels.<\/p>\n
\u201cWhen you first cut out carbs, your body has to begun using fat for energy by converting it into glucose,\u201d Ms Cohen said. \u201cWith time, your body will get better at using fat as a fuel source but it can take a while to get used to this.<\/p>\n
\u201cThis may explain why you can feel weak, fatigued, dizzy and irritable or get a headache in the days or weeks after cutting out carbs.\u201d<\/p>\n
DO YOU NEED TO CUT CARBS TO LOSE WEIGHT?<\/b><\/p>\n
Ms Cohen said many people thought they needed to cut carbs to lose weight.<\/p>\n
\u201cRealistically, the reason most people want to cut out carbs is because they think it\u2019ll help them lose weight,\u201d she told news.com.au<\/p>\n
But according to Medical News Today\u2019s study on the \u2018largest\u2019 microbiome, you don\u2019t need to cut it out.<\/p>\n
\u201cCarbohydrates contain fewer calories gram for gram than fat and tend to be a source of fibre, which is linked to a lower weight. The idea that you need to cut out carbs from your diet to lose weight is wrong,\u201d she said.<\/p>\n
\u201cYou can be healthy, have a healthy weight and enjoy carbs by simply making healthier carb choices that are wholegrain carbs, ideally that are low GI.\u201d<\/p>\n
Ms Cohen said it was all about quality.<\/p>\n
\u201cChoose wholegrains and brown options like wholegrain bread, brown rice, quinoa, barley, oats, fruit and starchy vegetables like sweet potato, corn and peas,\u201d she said.<\/p>\n
For those who exercise intensely, adding more high-quality carbs into your diet is going to help fuel better quality workouts, Ms Cohen explains.<\/p>\n
\u201cThis may help you gain strength, have more stamina and, ultimately, you may enjoy the workout more as you have more energy so you\u2019re able to be more consistent,\u201d she said.<\/p>\n
\u201cFrom my experience, many people tend to undereat when they start training because they\u2019re \u2018trying to be good\u2019. Ultimately, not eating enough when you exercise may make you feel tired, depleted and hungry.\u201d<\/p>\n
\u201cWhen this happens, you may end up eating more in the long term \u2013 and end up choosing less healthy options \u2013 as your willpower is depleted.\u201d<\/p>\n
Ms Cohen suggests those who train to add 1-2 additional serves of carbs to their diet such as a banana before a workout or a serve of brown rice and quinoa with salad at lunch.<\/p>\n
\u201cIf you\u2019re training for longer sessions and want to feel your best, you may want to speak to a sports dietitian to get specific, personalised advice,\u201d she said.<\/p>\n
NOT EATING ENOUGH CARBS LEADS TO SNACKING<\/b><\/p>\n
While it seems counterintuitive, Ms Cohen said adding in more food could help you make healthier choices and feel better than trying to eat too little.<\/p>\n
\u201cMany of my clients don\u2019t eat enough healthy, satiating foods like wholegrains during the day,\u201d she said.<\/p>\n
\u201cI find this can lead to uncontrollable snacking or overeating on unhealthy options, most often after work or dinner.\u201d<\/p>\n
Ms Cohen explained that due to low-carb diet trends, the healthy wholegrain salad sandwich had been replaced by carb-free salads.<\/p>\n
\u201cThey may be better off including 1-2 serves of carbohydrates for lunch, which may help them feel satisfied and prevent evening overeating,\u201d she said.<\/p>\n<\/div>\n\n\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":3640,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[1104,2624,193,273,139],"class_list":["post-3639","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss-gain","tag-carbohydrates","tag-dietitian","tag-foods","tag-health","tag-keto-diet"],"yoast_head":"\n
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