Processed carbohydrates are generally foods that have been processed using industrial means to create foods out of the basic carbohydrates. For example, bread is a processed carbohydrate wherein wheat is processed to make flour and then make bread.
Unprocessed carbohydrates are generally foods that are consumed close to their natural state, albeit some cooking is often required. For example, potatoes are an unprocessed carbohydrate when they are simply baked or boiled and eaten. Fruits and veggies are also considered unprocessed carbohydrates.
WHAT TYPES OF FOODS CAN YOU EAT ON A 100 CARB-A-DAY DIET?
There are no foods that you are unable to eat, regardless of the exact amount of carbohydrates you need to consume each day for your specific goals. If you need to eat 50 grams a day or 500 grams a day, you can consume all types of carbohydrates. It ultimately comes down to the amount of a given food you consume.
It is often helpful for people following a low-carbohydrate diet to be aware of and mindful of the carbohydrate density of different foods. Some carbohydrate sources have way more carbohydrates per gram of food than others. As such, some food choices make it more difficult to stay under a lower carbohydrate cap than others.
There is a spectrum of carbohydrate density, and some foods fall on the very high end, some in the middle and some on the low end. For example, foods like rice cakes, bagels, and white bread tend to be on the high end of the carbohydrate density spectrum. Foods like multigrain bread, oatmeal, and white rice are in the middle of the spectrum. Root vegetables such as parsnips and potatoes, as well as fruits like apples, oranges, and watermelon, are on the lower end of the carbohydrate density spectrum.
IS A LOW-CARB DIET NECESSARY FOR WEIGHT LOSS?
Low-carb diets are not necessary for weight loss, nor are they alone sufficient for weight loss. Over the last several decades there have been dozens of scientific studies comparing low-carb diets to other diets to examine their efficacy. These studies have ranged from experimental studies in animals making very precise biochemical measurements to highly controlled metabolic ward studies to free-living, real-world studies.
The primary findings from these studies have been:
1. Low-carb diets are not necessary for weight loss. Virtually all types of diets can and do result in weight loss when there is a negative energy balance (i.e. an energy deficit).
2. From a body fat mass perspective, low-carb diets may result in inferior fat mass reductions in shorter term diets.
3. Adherence to low-carb diets is no better or worse compared to most other forms of dieting.
4. Low-carb diets often result in more immediate water weight loss and glycogen depletion than moderate-carb diets.
KETO CONSIDERATIONS
Very low-carb diets can often result in a state called ketosis. This occurs when dietary carbohydrates are low enough, or fat is high enough, such that the body begins producing ketones at a level that allows them to accumulate.
It is often touted that being in a state of ketosis increases fat loss, but there is no good evidence to suggest that is true. In fact, one recent study showed that fat loss is similar, if not inferior, in a state of ketosis . If choosing to adopt a low-carb diet, ketosis may be a result of that process, but should not be the primary focus.
Furthermore, there is some evidence that if someone is an athlete engaging in higher intensity, higher volume exercise, ketogenic diets should be avoided as they can impair performance.
Read for more on Keto Diet read this blog.
HOW MANY CARBS A DAY IS TOO LOW?
For otherwise healthy individuals with no underlying medical conditions, there does not appear to be a truly minimal amount of carbohydrates that need to be consumed daily. However, very low carbohydrate diets can come with unwanted and potentially dangerous side effects when followed for extended periods. For example, cardiac dysfunction, impairment of physical activity, hair loss, nausea, digestive issues, and lipid abnormalities are all common side effects.
It is often recommended that more moderate carbohydrate intakes (1-3 g/kg/day) are consumed even in the context of weight loss.
About the author
BRAD DIETER
Brad is a trained Exercise Physiologist, Molecular Biologist, and Biostatistician. He received his B.A. from Washington State University and a Masters of Science in Biomechanics at the University of Idaho, and completed his PhD at the University of Idaho. He completed his post-doctoral fellowship in translational science at Providence Medical Research Center, Providence Sacred Heart Medical Center, and Children’s Hospital where he studied how metabolism and inflammation regulate molecular mechanisms of disease and was involved in discovering novel therapeutics for diabetic complications. Currently, Dr. Dieter is the Chief Scientific Advisor at Outplay Inc and Harness Biotechnologies and is active in health technology and biotechnology. In addition, he is passionate about scientific outreach and educating the public through his role on Scientific Advisory Boards and regular writing on health, nutrition, and supplementation.
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