Low-carb diets may be all the rage, but you may want to think twice before you drastically cut down on the number of carbohydrates you eat each day.
While limiting carbs may help you lose weight and manage blood sugar, not eating enough of the right carbs may be an unsustainable way to eat. That’s because carbohydrates are one of the three main macronutrients the body needs to function, in addition to protein and fat.
“Carbs often get a bad rap, but they’re essential to maintaining a healthy, balanced diet,” said Keri Howell, chief clinical dietician with Maury Regional Health. “It’s important to understand the difference between complex and simple carbohydrates and which ones to incorporate into your diet.”
What are some of the benefits of eating carbs?
Carbohydrates provide easily accessible energy in the form of glucose. They break down quickly and supply the body with the energy it needs to function. That energy fuels the brain, muscles and organs.
In addition to providing energy, carbohydrates play a role in maintaining the microbiome of your gut and managing other bodily functions.
Are all carbs the same?
Not at all, and this difference is what often gives carbs a bad name.
Complex carbohydrates come primarily from healthy plant foods and provide fiber in addition to loads of vitamins and minerals. Fiber helps keep blood sugar levels steadier as the foods are broken down into glucose for energy. Healthy carbs also provide special plant compounds, like antioxidants and other phytonutrients, that reduce inflammation in the body and promote a healthy gut balance.
On the other hand, simple carbohydrates, such as those from white flour and table sugar, quickly break down into glucose and spike blood sugar. They also don’t provide many other nutritional benefits.
“Simple carbohydrates are the ones you really have to watch and eat in extreme moderation,” Howell said. “It’s important to limit your intake of foods with added sugars and refined grains, like sugary drinks, desserts and candy.”
Diabetics in particular need to monitor their simple carbohydrates intake, since consuming simple carbs can cause blood glucose levels to rise quickly for those with diabetes. However, a consistent diet with complex carbohydrates is recommended to help manage this disease.
“If you take diabetic medications or insulin to help manage your blood sugars, eating a consistent amount of the right carbohydrates throughout the day can help you achieve better glucose levels,” Howell said. “Follow up with your registered dietitian for assistance evaluating your diet and the amount of carbohydrates you eat at meals and snacks.”
What happens to your body if you don’t eat enough carbs?
While you can reap benefits by limiting the amount of simple carbs you eat, your body needs some carbohydrates to survive because it doesn’t make them itself. The best types of carbohydrates to consume are those from fruits, vegetables, whole grains and legumes. If your body doesn’t get enough carbohydrates, you may experience the following side effects:
- You may feel sluggish. Many people find they feel tired and don’t have much energy when they don’t eat enough carbs. That’s because carbs are the body’s main energy source.
- You may find it harder to concentrate. About 20% of the energy required by the body fuels the brain. If your body doesn’t have an easily accessible source of energy in the form of glucose, it has to break down fat into ketones for energy. This may make it harder to concentrate and make decisions. You may also experience headaches and may feel weak or dizzy, especially as your body adjusts to the change of energy source.
- You may have bathroom difficulties. The foods that are the best sources of carbohydrates are also the best sources of fiber. Eating enough fiber is important for bathroom regularity, and people who don’t get enough may experience constipation. Fiber promotes the growth of healthy bacteria in the gut, so you may also experience other gastrointestinal issues.
- Your eating plan may not be sustainable. Severely restricting or cutting out entire food groups can be difficult to maintain over the long term. Unless it has been recommended that you cut out carbs for a medical reason, consider making small adjustments to your diet if you’re trying to lose weight and eat healthier so that the changes you make are ones you can live with.
Maury Regional Health offers nutrition counseling with a team of registered dietitians who work alongside patients and their primary care providers to set goals based on the patient’s unique needs. Consultations may be offered on a one-time or recurring basis, depending on the physician’s recommendation.
Nutrition counseling is offered with a physician’s order. For more information, call 931.381.1111, extension 1275, or visit MauryRegional.com/NutritionCounseling.
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Date Last Reviewed: September 14, 2023
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FAQs
If your body doesn't get enough carbohydrates, you may experience the following side effects: You may feel sluggish. Many people find they feel tired and don't have much energy when they don't eat enough carbs. That's because carbs are the body's main energy source.
What happens when you cut carbs from your diet? ›
Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.
What are the symptoms of carbohydrate withdrawal? ›
Symptoms of carbohydrate withdrawal or keto induction are constipation, headache, halitosis, muscle cramps, bloating, diarrhea, general weakness, and rash [30,31].
Does cutting carbs reduce belly fat? ›
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat. In fact, low carb diets may cause belly fat loss in people with overweight, those at risk for type 2 diabetes, and people with polycystic ovary syndrome (PCOS) ( 31 , 32 , 33 ). You don't have to follow a strict low carb diet.
What is the number one worst carb? ›
1. Sugary Foods. Most people already think of many of the foods in this category as unhealthy treats. Candy, soft drinks, and sweet desserts such as cake, chocolate, and ice cream are all expected entries on a list of carbs to avoid to lose weight.
How to flush carbs out of your body? ›
Start by drinking more water and increasing your fiber intake (try eating more non-starchy vegetables or taking a fiber supplement). Ginger, peppermint and licorice – either fresh or in tea form – can also help to get things moving, as can taking magnesium, probiotics or digestive enzymes.
Is it good to avoid carbs completely? ›
A no-carb diet eliminates almost all carbs and encourages high intakes of fat and protein. It may boost weight loss, heart health, and blood sugar control. Yet, it's unnecessary to cut all carbs to experience these benefits. Plus, this diet may reduce energy levels and increase your risk of nutrient deficiencies.
Why do I feel better when I don't eat carbs? ›
Our brains prefer glucose, and carbohydrates supply a steady and easily available source. When you stop eating them, your body is forced to find an alternative energy source for the brain. It will switch to breaking down fat into ketones, an alternative to glucose.
How much weight can you lose in a month with no carbs? ›
How Much Weight Can You Lose in a Month on Keto? Individuals on a keto diet can lose an average of 10-12 pounds in their first month if they stay consistent with the diet and maintain a calorie deficit. However, weight loss can vary depending on starting weight, age, and activity level.
How long does it take to deplete your body of carbs? ›
It typically takes 2–4 days to enter ketosis if you eat fewer than 50 grams of carbs per day. However, some people may take longer depending on factors like physical activity level, age, metabolism, and carb, fat, and protein intake.
Most people report problems like achiness, headaches, nausea, and constipation, likely due to the sudden change in diet. It typically takes around a week for these side effects to typically resolve, as long as the person on the diet remains strict about their limited carbohydrate intake.
How long should you carb deplete? ›
The theory goes that when muscles are depleted of glycogen (the energy from carbohydrates), they will be able to store more glycogen once carbohydrates are reintroduced into the diet. Effective carb depletion takes about four days with roughly 10% carb intake of the total diet.
What are the 5 foods that burn belly fat? ›
What foods burn belly fat fast?
- Whole grains.
- Non-starchy vegetables.
- Fruits such as berries, apples, pears, avocados.
- Olive oil.
- Beans.
- Legumes.
- Nuts.
- Seeds.
The 30-30-30 rule involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity, steady state cardiovascular exercise. Beyond these steps, the 30-30-30 method doesn't require any changes to other meals or behaviors, restrictions or counting calories.
What burns the most belly fat? ›
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
Are there side effects from not eating carbs? ›
Complications such as heart arrhythmias, cardiac contractile function impairment, sudden death, osteoporosis, kidney damage, increased cancer risk, impairment of physical activity and lipid abnormalities can all be linked to long-term restriction of carbohydrates in the diet.
Can your body work without carbs? ›
Then there's the fact that your body actually requires glucose to continue functioning correctly. Not getting enough glucose can mean that certain tissues and organs can't work as they should, including your brain. While some organs can learn to live without carbohydrates, others can't.
Is it OK not to eat carbohydrates? ›
Low energy: Carbs are your body's primary source of energy. Therefore, a no-carb diet may lead to low energy and fatigue. Insufficient nutrients: A no-carb diet may not provide enough vitamins and minerals, such as potassium, B vitamins, and vitamin C, which are abundant in fruits, vegetables, and other plant foods.
What are the symptoms of a carbohydrate deficiency? ›
A carbohydrate-deficient diet may cause headaches, fatigue, weakness, difficulty concentrating, nausea, constipation, bad breath and vitamin and mineral deficiencies.
