As a result, the healthy gut microbes that keep us lean have less to munch on, and the unhealthy microbes—which feast on sugar—take over. Those are the little buggers that cause bloating, and make your belly look bigger than it actually is. Tip: Start with simple swaps that feel natural to you. Trade the white bread for whole-grain or add some beans to tacos and stir-fry. Simple carbs are made of simple sugars, and eating too many can wreak havoc in your body in both the short and long term.
The more of these quickly digested carbs you consume, the more insulin your pancreas produces, which can eventually lead to insulin resistance and type 2 diabetes, according to Smith.
Tip: Fiber-rich complex carbs are harder for your body to digest, preventing the blood sugar spikes that cause insulin release. Tip: If you typically get hungry between meals, try replacing those vending-machine sweets with high-protein snacks that will fuel your body and give you stable energy for the afternoon ahead. Not all carbs are bad, of course. Tip: The lowest safe amount of carbohydrates is about 50 grams daily, according to Mayo Clinic; avoid dipping below that amount if you want to avoid major dips in energy.
To ensure the diet is a success, it is essential to understand what carbs…. Low-carb diets 'are unsafe and should be avoided'. Share on Pinterest A diet low in carbs may aid weight loss in the short-term, but it may seriously harm health in the long run. Studying low-carb diets and death risk. Latest news Could 'cupping' technique boost vaccine delivery? Scientists identify new cause of vascular injury in type 2 diabetes. Adolescent depression: Could school screening help? Related Coverage.
What is the difference between simple and complex carbs? How can I lose weight? What you need to know about carbs. Medically reviewed by Daniel Bubnis, M. Medically reviewed by Gerhard Whitworth, RN. What can you eat on a low-carb diet? Medically reviewed by Natalie Olsen, R. But most studies have found that at 12 or 24 months, the benefits of a low-carb diet are not very large.
Cutting calories and carbs may not be the only reason for the weight loss with low-carb diets. Some studies show that you may shed some weight because the extra protein and fat helps you feel full longer, which helps you eat less. Low-carb diets that emphasize healthy sources of carbs, fat and protein may help lower the risk of type 2 diabetes and heart disease. In fact, almost any diet that helps you shed excess weight may improve blood sugar and cholesterol levels, at least temporarily.
Severe carb restriction can cause your body to break fat down 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.
Restricting carbs in the long term they may result in vitamin or mineral deficiencies and gastrointestinal disturbances. Some health experts believe that if you eat large amounts of fat and protein from animal sources, your risk of heart disease or certain cancers may actually increase. If you opt to follow a low-carb diet, pay attention to the fats and proteins you choose. Limit foods with saturated and trans fats, such as meat and high-fat dairy products, which may increase your risk for heart disease.
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