Carbohydrates are foods that provide energy for the body, but can cause weight gain if you consume them in excess. For this reason, some individuals eliminate carbohydrates from their diet to lose weight quickly. While it is appropriate to lower excess carb intake to lose weight, avoiding all forms of carbohydrates can be dangerous. Consult a physician before starting any new dietary regimen.
Simple Carbohydrates
Simple carbohydrates are glucose-containing substances. Glucose, or dietary sugar, is found in all simple carbohydrates. These substances are processed easily and provide a quick burst of energy. The downside to these quick-fix energy-providing carbs is that they contain very little nutritional value; you should consume them in limited quantities to avoid weight gain. These foods include raw sugar, baked goods, high fructose corn syrup, candies and sodas. There are several simple carbohydrates that do provide nutritional value, such as fruits and natural fruit juices. These simple carbs can provide quick energy through calories but also provide the body with vitamins and nutrients.
Complex Carbohydrates
Complex carbohydrates, unlike simple carbohydrates, are harder for the body to break down into glucose to use for energy. This positive effect creates more work for the internal digestive system so more calories are burned when you consume these foods. Additionally, complex carbohydrates contain many vitamins and nutrients that are vital for overall health. Foods such as potatoes, rice, beans, peas, corn, whole wheat bread, cereals and grains are all complex carbohydrates. You should consume these healthy foods daily and in moderation.
Low-Carb Warnings
The low-carb craze, made famous by Dr. Robert Atkins, became popular in the 1990s. Carbohydrates consumed in excess are stored as fat in the body; when carbs are reduced, the body burns stored fat for energy instead of carbohydrates. While this can result in quick weight loss, completely eliminating carbohydrates is very dangerous. Depriving the body of vital nutrients that carbohydrates provide can lead to long-term health effects such as heart disease and even colon cancer.
Reducing Carbohydrates
You can safely reduce carbohydrates by eliminating excess carbs from your diet. On average, adults need 2,000 calories per day to maintain a healthy weight. For most individuals, going over daily calorie needs or consuming excess amounts of carbohydrates results in weight gain. The U.S. Department of Agriculture created MyPlate, a meal plan that is appropriate for a healthy and nutritious diet (see Resources). This concept is similar to the food pyramid and is based on a 2,000 calorie diet. According to the USDA, you should consume complex carbohydrates, especially whole grains, at every meal in moderation. To reduce carbohydrates safely, eliminate most forms of simple carbohydrates, such as candies, baked goods and sugars, and consume complex carbohydrates in moderation instead.
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