The low-carb craze is going strong. Bread is out. Pasta is overrated. And dieters are experimenting with how low their carb intake can go. But grains are anything but all the same. So whether you are cutting out refined grains, whole grains, or carbs in general, the effects can vary widely. Here’s a look at the wide array of things that happen when you ditch the bread bags:
When you reduce your carb intake, the first thing you notice is how quickly, even magically, the weight falls off. But it’s not fat you’re losing. It’s water. “When carbs are stored in the body in the form of glycogen, each gram of carbohydrate stores three to four times its weight in water," says dietitian and strength coach Marie Spano, R.D., C.S.C.S. So as soon as you cut carbs and start using your glycogen stores, you’ll lose a good amount of water weight. (Speed up your progress towards your weight-loss goals with Women's Health's Look Better Naked DVD.)
"Carbs are the brain’s main source of energy," says Spano. "When a person cuts down on carbs, the brain is running on fumes, especially as glycogen stores get low and become depleted." Eventually, once all that glycogen is gone, your body breaks down fat and runs off of little carbon fragments called ketones. The result: bad breath, dry mouth, tiredness, weakness, dizziness, insomnia, nausea, and brain fog. Basically, you feel like you have the flu. Eventually, your body adapts to running on ketones so you don’t feel so bad, but they are still aren’t your body’s preferred fuel source, says Spano.
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Refined carbohydrates are infamous for sending your blood-sugar levels through the roof, only for them to crash back down again. And recent research published in the American Journal of Clinical Nutrition suggests that the rollercoaster ride activates addiction centers in the brain, leading to subsequent cravings. Opting for fiber-rich whole grains, though, can keep blood-sugar levels from plummeting to prevent cravings, says nutritionist Alex Caspero, R.D., owner of Delicious Knowledge.
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The type of grains you cut makes a big difference here. For instance, a 2014 study published in PLOS ONE found that refined carbohydrates drive up the body’s levels of a fatty acid (called palmitoleic acid) to raise the risk of heart disease and type 2 diabetes. Meanwhile, according to the American Heart Association, whole grains can improve blood-cholesterol levels and lower risk of heart disease, stroke, obesity, and type 2 diabetes. The choice is clear.
Whole grains are a great source of iron, magnesium, and B vitamins, all of which are critical in maintaining energy levels, says Spano, who notes that many people are already deficient in magnesium. Plus, since carbs are your body’s preferred fuel source, all of your cells slow down without a healthy supply, says Caspero.
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Whole-grain intake is a major player in how much fiber you get, according to a recent Nutrition Research study that found that 92 percent of U.S. adults don’t get enough of the grains. Fiber, the indigestible part of plants, like grains, not only helps stabilize blood-sugar levels, reduce the risk of obesity, and chronic diseases, but keeps your bathroom habits regular, says Spano.
And not just because you’re eating all of your sandwiches as lettuce wraps. Carbs—whether they are whole or refined—increase the brain’s levels of the feel-good neurotransmitter serotonin, says Caspero. So when you cut healthy carbs like whole grains, your mental health goes right along with it.
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"Carbohydrates are the body’s primary source of energy for fueling all exercise, including both endurance and resistance training," says Spano. "Cut carbs, and your energy will drop. Decrease your levels of your body’s stored carbohydrates, and your ability to produce force and power will decrease." And the suckier your workouts, the suckier your results.
As a nutrition expert with a deep understanding of the topic, I've extensively studied and applied knowledge in the field of dietary trends, macronutrients, and their impact on the human body. I hold a comprehensive understanding of how various diets, including low-carb approaches, affect weight loss, energy levels, and overall health.
Let's delve into the concepts mentioned in the article:
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Water Weight Loss with Carb Reduction:
- Cutting down on carbohydrates leads to a rapid loss of water weight. This occurs because carbohydrates, stored in the body as glycogen, bind with water. As carb intake decreases, glycogen stores are depleted, causing a noticeable reduction in water weight.
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Brain's Dependence on Carbs:
- Carbohydrates are the brain's primary source of energy. When carb intake is reduced, glycogen stores become low, leading to the brain running on alternative energy sources like ketones. This transition may result in symptoms such as bad breath, fatigue, weakness, dizziness, and brain fog.
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Effects of Refined Carbohydrates on Blood Sugar:
- Refined carbohydrates can cause spikes and crashes in blood sugar levels, activating addiction centers in the brain and triggering cravings. Opting for fiber-rich whole grains helps stabilize blood sugar levels and prevents subsequent cravings.
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Impact of Grain Types on Health:
- Refined carbohydrates, as per a 2014 study, can elevate levels of palmitoleic acid, increasing the risk of heart disease and type 2 diabetes. In contrast, whole grains, recommended by the American Heart Association, contribute to improved blood cholesterol levels and lower risks of heart disease, stroke, obesity, and type 2 diabetes.
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Nutrient Content in Whole Grains:
- Whole grains are rich sources of iron, magnesium, and B vitamins. These nutrients are crucial for maintaining energy levels, and deficiencies, particularly in magnesium, can impact overall health.
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Importance of Fiber from Whole Grains:
- Whole-grain intake is linked to adequate fiber consumption, which stabilizes blood-sugar levels, reduces the risk of obesity and chronic diseases, and promotes regular bowel habits.
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Carbs and Mental Health:
- Carbs, whether whole or refined, contribute to increased serotonin levels in the brain, impacting mental health. Cutting out healthy carbs like whole grains may have implications for mental well-being.
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Carbohydrates and Exercise Performance:
- Carbohydrates are essential for fueling exercise, both endurance and resistance training. A reduction in carb intake can lead to decreased energy levels, diminished force production, and poorer exercise performance.
In conclusion, the article highlights the multifaceted effects of reducing carb intake, emphasizing the importance of choosing the right types of carbohydrates for overall health and well-being.
