If you are in the middle of a ketogenic diet or plan to start one, you should take some time to consider some reasons why it is not convenient to eradicate carbohydrates completely.
First of all, remember that carbohydrates give us energy to keep you active and healthy during the day. Therefore, with its nutritional value, you may lose more than you earn if you suppress it. If you’re still not convinced enough, discover 7 reasons not to completely exclude carbohydrates from your diet.
Reasons not to eliminate carbohydrates from the diet
1.They are the body’s main source of energy
The brain is the largest consumer of energy in the body and carbohydrates are usually responsible for covering this demand. Muscles also benefit from the energy supplied by carbohydrates: they stay active to meet the demands of everyday life and prevent you from running out easily.
However, this does not mean that you should consume large amounts of carbohydrates. You must learn to select and consume enough to not compromise your mood and health.
2.They are an important source of fiber
Most foods that provide carbohydrates also contain an important nutrient such as fiber. This vegetable component is very beneficial, since it helps regulate the signs of hunger and fullness, administers glucose in the blood, supplies energy and feeds the good bacteria found in the intestine.
In that sense, eliminating carbohydrates from the diet affects the consumption of fiber, making it difficult to comply with the recommended daily intake. This causes constipation problems and increases the risk of heart disease.
3.They provide B vitamins
As with fiber, many carbohydrate foods provide B vitamins. Among them pasta, bread and some types of grains.
The B vitamins are good for the body and generally help the metabolism. However, each vitamin in the complex has its own benefits. For example, folate or vitamin B9, which is found in bread and rice, is involved in the development of red blood cells and thiamine or vitamin B1, present in lentils and rice, plays a fundamental role in the correct growth of cells
4.Limit the consumption of fruit
When you remove carbohydrates from your diet you are forced to limit the intake of fruits, which is a serious mistake if you consider that the sugar in fruits is healthy, in addition, that they provide dietary fiber and potassium.
Likewise, not eating fruit prevents meeting the recommended daily intake of vitamin C, linked to the functioning of the metabolism and nutrition of the skin and hair.
5.Improve your mood
Although it is hard to believe, you can get the “ketogenic flu “if you eliminate them completely from your diet, a “virus” that manifests itself through fatigue, irritability and constant changes in mood.
There is evidence linking the intake of carbohydrates with the production of serotonin, a neurotransmitter that mediates the balance of mood. Therefore, the lack of such a neurotransmitter can cause symptoms such as those described above. Similarly, carbohydrates are linked to an increase in the levels of tryptophan in the brain, an amino acid with a calming effect that acts on mood balance.
6.Limit your vegetable intake
The ketogenic diets that exclude carbohydrates completely generally prohibit an important group of plant: starchy vegetables. For example, you stop eating sweet potatoes, a food high in vitamin A, and several vitamins of the B complex and with antioxidant properties.
In addition, it also limits the intake of beans, peas and legumes, which provide fiber, B vitamins, iron, zinc, calcium and potassium. If you do this, you will be missing a lot of essential nutrients.
7.Help you sleep better
The carbohydrates increase levels of tryptophan in the brain. This, in addition to regulating the mood, as we have seen before, makes it easier for you to fall asleep.
Enjoy a meal rich in carbohydrates 4 hours before sleep, makes it easier to fall asleep. Therefore, the recommendation is to eat healthy foods that contain carbohydrates for dinner.
The carbohydrates are essential for the proper functioning of the body, so you should consider well before starting a ketogenic diet, since there are diets that reduce consumption, but not eradicated completely.
Keep in mind that by not consuming carbohydrate-rich foods you exclude healthy fruits and vegetables and that it can cause irritation, fatigue, mood swings and poor sleep cycle quality.
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