Carbohydrates

Are Carbohydrates the Real Villain?

It depends on how much you consume and its source. 

Are Carbs an essential nutrient for humans?

Carbs(glucose) are not a mandatory nutrient for human metabolism. We can survive without Carb but this is not the case with protein, fat. (macro nutrients) and Vitamins and minerals (micronutrients).  One can’t name any disorder or disease due to less or no carbohydrates. Also, there is no “term” like “carbohydrate deficiency”. But, there is long list of health issues due to over consumption of carb’s.

General fear is that, Carb (glucose) is the only fuel source for brain. But, the fact is brain is like a hybrid engine, it can run either on glucose (carb) or on ketone. (liver produces ketone only on HFLC diet or during fasting / starvation. High carb / SAD diet prevent the ketone production)  Ketones are the most preferred fuel for brain and its much efficient compare to glucose.

Even if we don’t consume carbs, our liver is capable of producing glucose (thru glycogenosis) from protein and fat. So, why to worry about carb ? 

Life begins at Very low carbohydrate environment!

We may need only about 50g of carbs per day. But, in a standard diet we were consuming around 300 – 400 g of carbs. This is where the whole problem starts to begin because; our body can’t handle such huge amount of carbs and leads to the high blood sugar that cause for all metabolic disorders and other life threatening diseases.

Also, the recommended 50g carb’s per day also should come from vegetables. Not from cereals, grains and fruits. But, in regular diet majority of carb we get from mostly from grains and fruits. 

Why only from Vegetable source?

From the vegetable source, we not only get carb, also cellulose.  Since, we do not have enzyme to digest the cellulose, it will be exerted as non-soluble fiber. Which help to pass smooth stool. Also, Vegetables helps to maintain the alkaline level in the gut which enables the perfect environment for the bacteria colony to ensure the gut health.

Why not from cereals and grains?

Whereas the Carb’s from the cereals and grains are doesn’t have much non-soluble fiber content. Carb form cereals and grains are high in starch (high glycemic index) hence, causes the blood sugar roller-coaster. Also, cereals and grains have high phytic acid which prevents the nutrition absorption. Certain cereals and grains have gluten. Also, while consuming cereals and grains we end up consuming very high calories than our daily need.

What about carbs from Fruits?

No, because fruits are rich in fructose and sucrose which triggers the insulin secretion very sharply (due to the sudden blood sugar rise) over the period of time our cells become insulin resistive. High insulin enables the fat storage. (Refer :Obesity)

In the modern world, the seasonal fruits are no more seasonal !  I mean seasonal fruits like melon are available now throughout the year!! Also, people start to consume fruits which are not at all related to their region. We consume different regional/seasonal fruits (Dates, Berries, Melons, Mango, Apple, etc) at the same time in the name of fruit salad ‼! 

Fresh fruit juices are even worst. Example if we consume apple as raw, you may end up eating one or two along with its fibers. If you make a juice, you remove all its fiber and easily take 1 or 2 glass of juice. Which is about 3 – 5 apples!! Result, your blood sugar shoots to its peak in response to that, Insulin spikes and blood sugar crashes!! (Refer :Human vs Food)

Finally, in order to increase the production (yield), sweetness, to grow all season and withstand the environment, cereals, grains and fruits are genetically modified, grown under chemical fertilizers and pesticides. Even, after the harvest, treated chemically and transported in the temperature controlled environment to reach its destination safe. They may reach the destination safe, but is it safe to eat? Are all its vitamins and minerals are intact? And is it safe to consume?

It is foolishness to say diabetic and obesity are an epidemic, after consuming 300g of carbs per day. This huge amount of carb’s results the increased insulin output from the pancreas, over the years, and leads to hyperinsulin, insulin resistance, diabetics, hypertension, dyslipidemia, atherosclerosis and heart disease. 

That’s why in HFLC, we restrict the carbs intake around 50g per day and we consume those 50 grams of carbs from vegetable source NOT from cereals, grains and fruits.