Is a low-carb Diet Right for You?

Carbs are a hot topic at the moment. It’s one of three macronutrients (the other two being protein and fat), which are nutrients we need in larger amounts to provide us with energy, support normal function of the body, and maintain health.

Micronutrients (vitamins, minerals, and antioxidants) are needed in smaller amounts, but are essential for life – a deficiency of any one of them could result in disease. Think of scurvy (a life-threatening disease), which was a problem for sailors in the 1700s – eating citrus fruit (vitamin C) prevented it.

Carbohydrates are classified as either simple or complex. Simple carbs are broken down quickly in the digestive system, causing a rapid release of sugar into the bloodstream. Complex carbs are digested slowly and don’t cause the same spike in blood-sugar levels.

So, the question of low carb versus high carb should really be more about quality of carbs rather than just quantity. Not all carbs are equal. We need good quality carbs like those found in nuts, seeds, fruit, vegetables, dairy and legumes, which contain fibre, calcium, protein and many other nutrients.

Poorer quality carbs like those found in pasta, rice, muesli bars, bread, noodles and crackers and are low in nutrients and usually very processed. The carbs we really need to avoid as much as possible, are those found in lollies, sugary drinks and sugar itself.

Eating lots of simple carbs increases the level of unhealthy fats in blood and decreases ‘good cholesterol’, one of the risk factors for the development of type 2 diabetes. High sugar diets are usually low in nutrient density, which contributes to obesity – another trigger for type 2 diabetes.

The amount of carbs each of us needs is dependent on age, gender, lifestyle and activity level. It’s a case of one size doesn’t fit all.

If you are struggling with IBS symptoms, certain carbohydrates may be the culprit. Carbohydrates contain FODMAPs, which may be triggering your symptoms: contact me to discuss how a low FODMAP diet could help you.

If you would like help with creating new habits, working out how much carbs are right for you and planning a nutritious way of eating, contact me at paula@nutritionsense.co.nz

by Paula Southworth Nutritionist from NutritionSense (BSc Human Nutrition and Sports Science, Massey University) www.nutritionsense.co.nz

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