In addition to vitamins and minerals, the food you eat provides protein, fats and carbohydrates as well. The body uses all these nutrients for various purposes, but more and more the carbohydrate content of food has become a point of contention for many dieters. Because of their effect on blood sugar and the metabolism, many dieters shy away from foods high in carbohydrates and stick to a low-carb lifestyle.
High-Carbohydrate Foods
Traditionally, the bread and grain group of foods has been one of the most common sources for carbohydrates in the diet, as grains and rice contain lots of starches and natural sugars. Fruits are also a good source for carbohydrates, as are potatoes and other starchy vegetables. Increasingly, sugar-sweetened foods and drinks are becoming a primary source for carbohydrates in the diet and are often the first target for dieters attempting to lower their carb intake.
Low-Carbohydrate Foods
On the other end of the spectrum, the meat group is the best source for low- or no-carb foods. Made up of protein and fat, meat contains no carbohydrates other than any that are added during preparation or cooking. The dairy group is another source for low-carb foods, because while milk sugars add a small amount of carbs to the diet, the processing that goes into cheese and yogurt products often leaves them very low in carbohydrates. Leafy, green vegetables are also low-carb foods, with lettuce, celery, and broccoli all offering a small amount of carbs per serving.
Types of Carbohydrates
The amount of carbohydrates in a given food isn't the only consideration, however. Carbohydrates come in two basic types, simple and complex. Simple carbs include glucose and other sugars that are quickly broken down in the body, raising blood sugar levels and providing quick energy. Complex carbohydrates take longer to break down, producing a slow rise in blood glucose rather than a spike. For anyone concerned about blood glucose levels, complex-carb foods like whole grains and legumes are healthier overall than simple carbs like white bread, sugar and pasta.
Low-Carb Diets
The theory behind the low-carb diet is simple. Carbohydrates are the body's usual source of energy. If you deprive the body of carbohydrates, it will have to begin to break down other nutrients for energy. Carbohydrate-rich foods are often high in calories as well, so cutting carbs often cuts total caloric intake. Properly managed, a low-carb diet encourages the body to use fat for fuel, but this process has its dangers.
Ketosis
When glucose levels in the blood drop to extremely low levels, the body begins to undergo ketosis, a process in which it breaks down fat for fuel. This produces carbon fragments called ketones in the blood stream, which can be toxic. Ketones naturally leave the body through the urinary tract, but this can cause strain on the kidneys and damage them over time. In addition, if too many ketones build up in the blood, damage to organs can result. Consult a doctor before beginning any low-carb diet plan.
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