How healthy is a low-carb diet?

Posted by Doctor Mai Vien Phuong - Department of Examination & Internal Medicine - Vinmec Central Park International General Hospital.

Carb (Carbohydrate) is one of the important nutrients for all body functions. Without this substance, the body will be tired, low blood pressure, appetite. Understanding the role and importance of carbohydrates in human life, you will increase your awareness of tolerance to this substance in a scientific way to help protect the health of yourself and your loved ones.

Carbohydrates include sugar, starch, and fiber content in fruits, grains, vegetables and dairy products and products. Although the perception of the use of the above foods is still misleading and inaccurate, it is undeniable that they are one of the basic and important food groups for a healthy diet. healthy.
According to nutritionist Paige Smathers: Carbohydrates are macronutrients, which means they are the source of energy or calories for the body. If from a chemical perspective, carbohydrates are components that contain carbon, hydrogen, and oxygen
Besides, the American Diabetes Association also notes that carbohydrates are the body's main source of energy, which can only be increased or decrease, it is impossible not to have.
There are 3 groups of nutrients needed by the body: carbohydrates, proteins, lipids (fats). These substances are essential for human life. All macronutrients that the body can get through a reasonable diet, supplemented from the outside, because the body cannot produce these substances on its own.
According to the US National Institutes of Health (NIH), the recommended daily carb intake for adults is 135g. However, you don't have to stick to that number, you can set goals according to your needs. The carb intake for everyone should be somewhere between 45% and 65% of total calories.
1g carb equals about 4 calories. A daily diet of 1,800 calories or 202 to 295g of carbohydrates is ideal. However, for people with diabetes, it is recommended to only tolerate 200g of carbs per day, while pregnant women need a minimum of 175g of carbs.

Carbohydrates provide fuel for the central nervous system, energy for working muscles. In addition, they also prevent protein from being used for energy, and carbs also allow fats to be metabolized.
In addition, carbs are very important for brain functions. Therefore, the lack or excess of carbs also affects memory, mood, and emotions. In fact, we can understand that the amount of carbs that the body needs will be based on the tolerance needs that the brain needs to be able to function properly.

Most of us already know that good carbs are carbs found in plant foods that are rich in fiber, vitamins, minerals and phytochemicals. Those foods include whole grains, legumes, vegetables, and fruits. A food cannot be considered a good source of carbs without considering the fiber content in it (except for foods that are naturally low in fiber like skim milk).

The typical bad carbs are sugar, added sugars, and refined, processed grains. Sugars, refined grains, and starches quickly provide energy to the body in the form of glucose, and this is useful when the body is in urgent need of energy, such as when exercising or before a game. But the downside is that for most people this amount of energy becomes redundant and will accumulate, leading to overweight and obesity. That's why people should use carbs from whole foods that are not or less refined, containing natural sugars such as fructose in fruit or lactose in milk.

While there is a lot of overlap between low carb and ketogenic diets, there are also a few important differences.
Low carb diet:
Carb intake can vary from 25–150 grams per day. Protein is usually not restricted. Ketones may or may not rise to high levels in the blood. Ketones are molecules that can partially replace carbs as an energy source for the brain. Ketogenic diet:
Carb intake is limited to 50 grams or less per day. Protein is often limited. The main goal is to increase blood ketone levels. On a standard low-carb diet, the brain will still depend largely on glucose, the type of sugar found in your blood, for fuel. However, the brain can burn more ketones than with a typical diet.
In the ketogenic diet, the brain is mainly fueled by ketones. The liver produces ketones when carb intake is very low.
In a nutshell
Low carb and ketogenic diets are similar in many ways. However, the ketogenic diet contains even fewer carbs and will lead to a significant increase in blood levels of ketones, which are important molecules.