Reducing carbohydrates decreases the production of glycogen, the main energy source for muscles, which negatively affects physical activity and recovery after exercise. A diet containing a low amount of carbohydrates causes the liver and kidneys to handle a greater burden for processing excess protein.
As a result of incomplete digestion of fats, ketone bodies can accumulate, which may lead to weakness, nausea, and a decrease in blood sugar levels, and muscle mass diminishment. Additionally, there is an increased risk of constipation and gastrointestinal issues due to the role of fiber in the digestive process.
Nutrition expert Dr. Yekaterina Shershova points out that there are two main types of carbohydrates: simple and complex. She emphasizes the importance of carbohydrates in a healthy diet, considering both types essential in appropriate circumstances.
Simple carbohydrates quickly raise blood glucose levels, providing immediate energy, which is beneficial during intense physical or mental exertion, and shortly after strenuous exercise. Meanwhile, complex carbohydrates digest slowly, maintaining stable blood sugar levels, and are found in vegetables, whole grains, legumes, and fruits, which helps to create feelings of fullness for longer periods.
The primary recommendation is to provide preferences for complex carbohydrates, which help maintain energy and digestion balance. Carbohydrates are considered the main 'fuel' for the body while proteins serve as building blocks and fats as a source of stored energy.
