The bread is out of fashion, pasta is overpriced, and the craze for low-carb diet is growing stronger.
Followers of this diet are testing to see how they can lower their carbohydrate intake. Grains are very different from one another, so as you reduce your intake of refined grains, whole grains or carbohydrates in general, the effects will vary.
Here is an overview of the wide range of things that can happen when you get rid of the bread:
- Significant Weight Loss
When you reduce your carbohydrate intake, the first thing you notice is the speed at which you lose weight, almost by magic. “When carbohydrates are stored in your body as glycogen, each gram of carbohydrate stores three to four times its weight in water, says Marie Spano, dietician and coach. When you reduce the carbohydrates, you lose a large amount of water thus reducing weight. ”
Decrease In Brain Energy
“Carbohydrates are the main source of energy for the brain, she says. When someone reduces the intake of carbohydrates, the brain is flat, especially when glycogen stores are depleted. Once they are gone, the body draws on its fat reserves and works with small carbon fragments called ketones.
Result: bad breath, dry mouth, fatigue, weakness, dizziness, insomnia, nausea and foggy brain; you feel like you have a flu. Eventually, your body gets used to work with ketones and you no longer feel as badly about you, but they are still not the preferred fuel for your body.”
Urge To Snack
Refined carbohydrates are notorious for driving up your sugar levels in the blood to the ceiling, before they come tumbling down. A recent study published in the American Journal of Clinical Nutrition suggests that these rollercoaster activate addiction centers in the brain, leading to urgent needs.
Eating whole grains high in fiber can prevent sugar levels to plunge and will prevent cravings, says Dr. Alex Caspero, nutritionist and owner of the website Knowledge Delicious dedicated to vegetarian food and whole foods.
Risks of Heart Disease and Diabetes
The type of grain used makes a big difference in this area. For example, a 2014 study published in the scientific journal Plos One shows that refined carbohydrates are increasing the rate of fatty acids (or palmitoleic acid) in the body, increasing the risk of cardiovascular disease and type 2 diabetes.
Moreover, according to the American Heart Association, whole grains can improve the level of cholesterol and reduce the risk of heart disease, stroke, obesity and type II diabetes. The choice is easy to make.
Whole grains are an excellent source of iron, magnesium and vitamin B, which all contribute to maintaining a high level of energy, says Dr. Spano, who noted that many people suffer from a magnesium deficiency. Also, since carbohydrates are the preferred fuel for your body, your healthy cells slow down without their contribution, says the nutritionist.
Consumption of whole grains plays a major role in your fiber intake, according to a recent study. “But not only the fiber helps stabilize your sugar level in the blood and reduce the risk of obesity, chronic disease, they regulate your bowel movements,” says Dr. Spano.
“In addition, carbohydrates augment the level of serotonin, the neurotransmitter welfare in the brain,” says Dr. Caspero. So when you reduce your intake of healthy carbohydrates such as whole grains, your mental health follows the same movement.
Less Physical Strength
“Carbohydrates are the primary source of energy for all physical exercises, either resistance or endurance, says Dr. Spano. Reduce your intake of carbohydrates and you will loss energy. Lower the carbohydrate reserves in your body and your strength will also decrease.”