Why not eating carbs is bad for you

If you think carbs are the enemy, it’s time for a serious rethink. Find out why not eating carbs is bad for you

With a lot of attention in the media often focused on low-carb diets, it is easy to become confused by the role that carbohydrates play in a healthy diet. There is a lot of conflicting information out there, but the most important thing to remember is that carbohydrates are essential for a fit, healthy body and should never be removed from the diet entirely. Here are five reasons why:

1.  They give you energy
Every cell in your body, including the brain, requires a constant supply of glucose as fuel, most of which is provided by the carbohydrates in food and drink. These are quickly broken down during digestion to be used as immediate energy, while any excess is stored in the muscles as a fuel reserve that can be rapidly utilised during exercise. Those who are very physically active require more carbs than those who are sedentary, but we all require them for energy in some quantity.

2.  They’re a great source of fibre
Carbs such as wholegrains, starchy vegetables, beans and pulses are all good sources of fibre. Many people don’t get enough fibre and it is an essential part of a healthy diet. Fibre can promote good bowel health, reduce the risk of constipation and some forms have been shown to reduce cholesterol levels.

3.  They can help boost your mood
Researchers believe that carbs promote the production of serotonin, a feel-good brain chemical. Studies have suggested that those who follow a very low-carbohydrate diet experience more depression, anxiety and anger than those assigned to a low-fat, high-carb diet focused on low-fat dairy, wholegrains, vegetables, fruit and beans.

4.  They can aid long-term weight loss
Fad diets which reduce the intake of carbohydrates claim rapid weight loss, but such losses are unlikely to be maintained long term. If you don’t eat adequate amounts of carbs, your body will start to break down the protein in your muscles for fuel. Doing this for more than a few months — especially when trying to maintain an active lifestyle — makes the body more likely to store fat and slow its metabolism. Low GI carbs tend to be low in calories and are digested slowly, keeping you feeling full for longer, making them an ideal inclusion in a sensible weight management programme.

5.  Avoiding them can lead to health risks
Strict avoidance of entire food groups can lead to deficits in essential vitamins, minerals and nutrients your body needs to function properly, making a diet that involves everything in moderation a far healthier (not to mention tastier) approach.

So what carbs should you be stocking up on?
The simple, refined carbohydrates found in many processed, convenient foods tend to be devoid of natural nutrients and are broken down very quickly. In contrast, complex carbohydrates provide a gradual, steady stream of energy throughout the day. Aim to get the majority of your daily carbs from natural sources such as wholegrains, vegetables, beans and pulses as they will fill you up for longer, on fewer calories.