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The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Weight management. Home Weight management. Weight loss and carbohydrates. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Do we need carbohydrates in our diet? Which foods contain carbohydrates?
What is a low-carb diet? Risks of low-carb diets Short-term health effects of low-carb diets Long-term health effects of low-carb diets Healthy way to lose weight What foods meet our nutritional needs?
Select carbohydrates, proteins and fats carefully Where to get help. Carbohydrates are found in a variety of foods, including: Grains. Legumes or beans. Starchy vegetables such as potatoes, sweet potato, beans, corn.
Processed or refined foods such as white bread, white rice, hot chips. Sugary sweets such as biscuits, cakes and lollies. Restricting certain foods can affect your weight If you are on a low-carb diet, and cutting out large groups of vegetables, fruits and grains, you may not be getting enough vital nutrients to manage your weight effectively.
A recommended healthy diet includes: Fruit and vegetables. Whole grains. Lean meats and alternatives such as fish, eggs, soy and nuts and seeds. Low-fat dairy products like milk, yoghurt and cheese. Risks of low-carb diets Very low-carbohydrate diets are unlikely to meet your daily nutritional needs. Very low-carb diets tend to restrict healthy food choices and may be: High in saturated fat. Nutritionally inadequate because they are low in thiamine, folate , vitamins A, E and B6 , calcium , magnesium, iron and potassium.
Low in fibre. Missing important antioxidants and phytochemicals. Short-term health effects of low-carb diets Initially, low-carbohydrate diets may contribute to rapid weight loss because they restrict kilojoules or energy. Symptoms that may be experienced from a low-carbohydrate diet, include: Nausea. There appears to be a lack of understanding about the right kind of carbs to keep in our diet for the body to function well.
Also, athletic performance can be adversely affected without an adequate amount of carbohydrates. Our body requires all fuel sources, including carbohydrates, to perform at its best in and out of the gym.
Carbohydrates provide energy through a digestive process that breaks down sugars and starches to create simple sugars. The simple sugars are then absorbed into our bloodstream and become glucose or blood sugar. The pancreas releases insulin in response to blood sugar and working together enable glucose to enter our cells.
Glucose fuels all our physical activities from sitting to watch a movie, breathing or engaging in a workout. Additional energy or glucose is stored in our muscles and liver for later use or is converted to fat. The possibility of carbohydrates converting to fat is the buzz statement marketed to sell fad diets. We tend to focus only on fat stores potentially caused by eating carbs instead of how essential they are to support body function.
When all macronutrients proteins, carbs, and fats are consumed in proper amounts, our body utilizes the nutrients to make us healthy and fit. Studies indicate carbohydrates including leafy greens, vegetables, and whole grains are shown to help us reduce body fat, gain muscle, and improve athletic performance. It appears better carbohydrate education is recommended on how to make healthier choices for this important macronutrient.
Carbs have been shown to protect the body against certain disease and cancer. Complex carbohydrates like oatmeal are rich in fiber and when consumed regularly indicated to reduce the risk of hypertension and heart problems. Additional health benefits include reduced incidence of obesity, protection against Type-2 diabetes and an optimal digestive system.
Carbohydrates are also shown to promote weight loss and the ability to maintain the goal weight. Research indicates carbohydrates are an essential part of a healthy diet providing vital nutrients the body requires for optimal functioning. The two main types of carbohydrates are simple and complex.
Simple carbs include sugars naturally occurring in foods like fruits, vegetables, and milk. Added sugars found in prepared or processed foods are also listed under the simple carb category but aren't as healthy. They have fewer nutrients than foods with naturally-occurring sugars. Simple carbohydrates enter the bloodstream quickly providing rapid energy for body functions. Many active adults and athletes will consume raisins or banana prior to a workout and feel this provides adequate energy for the session.
Other simple carbs are known for their superior antioxidants and high nutrient value include:. Not only are carbohydrates used as fuel, but they are components of the cells that make up our body too. Additionally, carbohydrates are needed for millions of cellular reactions going on in the body at all times.
Carbohydrates are found in fruits, vegetables, whole grains, beans and dairy. Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment.
As always, you should consult with your healthcare provider about your specific health needs. Why does the body need carbohydrates?
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