A low-carb diet is one thing, but eliminating all carbs completely is a bad idea. Most people think of carbohydrates as the starchy foods -- bread, pasta, baked goods -- but fruits and vegetables are carbs, too, and should be a part of every diet. Refusing carbs means you'll be relying on protein and fat to fuel your body, and while that's technically possible, it's not recommended, nor is it healthy. Going without carbs puts you at risk for several major health effects.
Low Energy
Carbohydrates provide your body's main source of fuel, both immediate and stored. Without them, your body uses stored fat and muscular protein instead. While this does suffice, turning fat and protein into a usable form of fuel is a much longer and more complicated process than breaking carbohydrates down into the glucose that runs your body. You'll have energy, but not much, and you won't be able to sustain intense activity like exercise for very long. There's a reason runners eat a lot of carbs -- because carbs sustain activity.
Bowel Disturbance
Eliminating carbs means eliminating fiber. Fiber is found only in plant foods, all of which contain carbohydrates. Without an adequate fiber intake, you would quickly become constipated. On the other hand, if your fat intake is excessive, you could experience diarrhea and uncontrollable stools as the fat droplets lubricate your intestinal tract. Fiber doesn't just keep you regular; it also helps protect you against cardiovascular disease. Eliminating it from your diet won't do you any favors.
Weight Gain
Many people think that carbs equal weight gain, but that's not true. Excess calories of any kind cause weight gain. An 18-ounce rib-eye steak smothered in butter doesn't have any carbs, but if you make it a habit, you'll notice the results around your middle. While lean proteins like poultry and fish are very healthy, many forms of protein are high in fat, which provides twice as many calories per gram as either carbs or protein. Relying on meat and fat as your sole source of sustenance makes it very easy to inch your way beyond your daily calorie needs, and your weight will creep up over time.
Increased Risk of Disease
A September 2003 study in "The American Journal of Clinical Nutrition" found that eating very little meat can help you live longer, and it's easy to see why. Meat is low in vitamins and minerals, and eating only meat guarantees a deficiency. Meat is high in sodium, cholesterol and saturated fat in many cases, and excessive consumption can lead to cardiovascular disease. Processed meats have been linked to colorectal cancer and increased risk of heart disease, and consuming too much protein strains your kidneys and liver. Even relying on fish to avoid the fat and cholesterol can be risky because excessive fish consumption can lead to mercury toxicity. Instead of eliminating carbs, just eat the right ones -- fruits, vegetables and whole grains -- for a healthy body that performs at its peak.
References
- Centers for Disease Control and Prevention: Carbohydrates
- MayoClinic.com; Low-Carb Diet; May 2010
- "The American Journal of Clinical Nutrition"; Ketogenic Low-Carbohydrate Diets Have No Metabolic Advantage Over Nonketogenic Low-Carbohydrate Diets; C.S. Johnston, et al.; May 2006
- "The American Journal of Clinical Nutrition"; Does Low Meat Consumption Increase Life Expectancy in Humans?; Pramil Singh, et al.; September 2003
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