Low-carbohydrate diet – is it really healthy?

With sedentary lifestyle and fad-diets coming into play, there have been numerous changes to the Indian diet. The normal diet of Indians comprised carbohydrates mainly, however, in recent times, people are focusing on low-carbohydrate diets. This is because, diet that is low in carbohydrate is known to aid in weight loss. But the fact is: low-carbohydrate diets contribute to a reduction in fibre intake and thus, predisposes you to various health problems. Here’s what our expert Deepshikha Agarwal, dietitian and sports nutritionist says about low-carbohydrate diet.

Low-carbohydrate diet and health

According to Deepshikha, ‘Although the phenomenon of low-carbohydrate diet is still not prevalent in India, there has been an increasing trend in this diet due to its weight loss ability. Apart from being low in carbohydrate, this diet deprives you of other essential nutrients namely vitamin D and vitamin B12, leading to various health complications. Vitamin deficiency too has been seen particularly in adults following this low-carbohydrate diet.’ Here’s how to reduce carbs in Indian diet.

One cannot go without carbohydrates in their meal plan, as they are important dietary constituents needed for a healthy life. This is where the necessity of following a healthy diet plan arises. Since low-carbohydrate diet is unhealthy, you could replace it with low-fat and medium-carbohydrate diet to lose weight in a healthy manner.

Role of medium-carb and low- fat diet in weight loss

‘There are two main types of carbohydrates – complex carbohydrates and simple carbohydrates. The key to lose weight lies in consuming these carbohydrates in the required quantity; your diet should comprise more of complex carbohydrates and less of simple sugars to lose weight,’ explains Deepshikha. It is because, complex carbohydrates are rich in fibre and release sugar at regular intervals, whereas simple carbohydrates quickly release glucose into the bloodstream, thereby causing you to crave more, eat more and eventually put on more weight. Here are 5 carbs which actually help you lose weight!

Foods that are rich in complex carbohydrates are oats, cornflakes, ragi and bajra, while those loaded with simple carbohydrates are sugars, maida and cookies. Additionally, this diet should contain protein in sufficient amounts to aid weight loss as they help in building muscles.

Health benefits of medium-carb and low fat diet

Deepshikha says, ‘Apart from losing weight in a healthy way, replacing low-carbohydrate diet with low-fat and medium carbohydrate diet renders numerous health benefits such as –

• Makes you feel more energetic
• Improves your concentration
• Makes you feel full for a long time
• Prevents constipation and fatigue

Hence, replace low-carbohydrate diet with low-fat and medium carbohydrate diet for effective weight loss and reap its added health benefits. Here is sample diet chart to eat a balanced diet.

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