Are Carbs A Necessary Part of A Healthy Diet? Here’s What Dietitians Have To Say

Are Dietary Carbs Absolutely Necessary?

Carbohydrates are a vital component of a healthy diet, and many experts agree that they are essential for optimal health. An army of social media influencers has touted the benefits of zero-carb diets, but what do the actual health experts have to say about keto, carnivore, and other extremely low-carb diets?

According to Daisy Mercer, a registered dietitian with MyFitnessPal, “Carbs are absolutely necessary to feel your best and achieve good health.” While it is technically possible to survive on a very low-carb diet, it is not a healthy or balanced diet that Mercer recommends.

What Are Carbohydrates Food Sources?

Instead of demonizing an entire food group, it’s best to understand how carbs work so that you can learn to get the nutritional benefits of carbohydrates while avoiding possible pitfalls. After all, many healthy foods are carbohydrates.

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These include:

* Whole grains: Rich in fiber, vitamins, minerals, and other nutrients, whole grains have plenty of health benefits. Whole grains include brown rice, quinoa, oats, whole-wheat bread, barley, and rye.
* Fruits and vegetables: These carb powerhouses are great sources of vitamins and minerals. They also come with a good dose of fiber. Apples, oranges, berries, sweet potatoes, peas, and corn are just a few fruits and vegetables that offer powerful health benefits.
* Legumes: Beans, lentils, and peas are good sources of complex carbs that are also packed with protein and fiber to keep you feeling full longer.

Can the Brain Function Well on a Diet With Little or No Dietary Carbs?

The effect of carbohydrate deprivation on the brain isn’t well understood, but research is ongoing. One short-term study compared people on a more balanced diet with people on a low-carb diet. Participants were given a range of cognitive tests. The low-carb group performed worse on memory tasks, but they also reported experiencing enhanced attention and less confusion.

Another small study of older adults with cognitive problems found that a high-fat, low-carbohydrate diet may modestly improve brain function and memory. More research is needed to learn exactly how the elimination of carbohydrates affects the brain.

What Is Keto-Adaptation and What Are the Benefits?

The keto diet is named for ketones, which can be used by the body as an alternative fuel source when glucose isn’t around. When carbohydrate intake is very low (typically between 20g and 50g per day), the liver produces ketones from fatty acids. It’s called ketogenesis.

When on a no-carb or very-low-carb diet, your body will eventually enter a state known as ketosis. In this metabolic state, your body functions by burning fat for fuel instead of carbohydrates.

Keto-adaptation, an element of fat adaptation, is your body’s way of adjusting to using ketone bodies as its main source of energy instead of carbs. Research suggests that people on a keto diet may lose more weight than people on low-fat diets.

What Are the Potential Risks Associated With a Zero-Carb Diet?

Mercer says that in the short term, you might experience brain fog and sluggishness when attempting a zero-carb diet. Constipation and other digestive discomfort can also be a problem.

Over the longer term, a zero-carb diet may pose other risks to your health. Low-carb diets, like the keto diet, may be associated with as much as a two-fold heightened risk of cardiovascular events like chest pain, blocked arteries, heart attack, and stroke.

These diets are also linked to:

* Nutrient deficiency
* Kidney and liver problems
* Mood swings

The Bottom Line

The human body is impressively resilient. Surviving without carbs is technically possible, but it’s not necessary to lose weight. A more sustainable lifestyle involves cultivating a healthy relationship with food — that includes enjoying all foods in moderation.

FAQs

Q: Can I survive on a zero-carb diet?
A: Yes, technically possible, but not recommended.

Q: What are the benefits of a keto diet?
A: May improve weight loss, improve blood sugar control, and increase energy levels.

Q: What are the potential risks associated with a zero-carb diet?
A: Brain fog, sluggishness, constipation, nutrient deficiency, kidney and liver problems, and mood swings.

Q: Is a zero-carb diet safe in the long term?
A: No, there is no evidence that it is safe to remain in a state of ketosis over the long term.

Q: What is the best diet to lose weight?
A: There isn’t a one-size-fits-all diet. The best approach is to ask a dietitian who can create a tailored plan for you.