Carbohydrate has always been associated with if not labelled as the culprit behind weight gain. But if that 100% what it is? Carbohydrate confusion is the talk as the likes of trendy diets promoting low to zero carbohydrates keep arising. Before deciding to reduce or eliminate this important source of energy source from your diet, one should know what is carbohydrate in essence? I hope my previous entry on 'Carbohydrate 101' could shed some light to all who came here to look for answers. Here's the link to the said entry.
Now if you have read that, I do think it is important as well to understand the effects of low or high carbohydrate intake to our body. To begin, it was also notable that most people would jump straight to these typical questions "How do I eat low carbs?" and "What are the examples to low carbs recipes/meal?". But let me ask you first, have you ever wondered how much is considered 'low' or 'high' carbs?
Making the distinction between 'low' or 'high'
There are no specific or consistent definition to a low-carb diet. Similarly, there is no universal definition amongst researchers regarding the amount of carbohydrate in high carbohydrate diets. You may find different values and ranges from various research papers which also contributes to complicating efforts in comparing studies. The definition of high carbohydrate or low carbohydrate can be relative. Therefore, it would seem to be more appropriate to use the term higher or lower carbohydrate diet.
As Malaysians, we should always refer the Recommended Nutrient Intake for Malaysia (RNI Malaysia). The revised RNI stated that Carbohydrate should comprise 50-65% of total energy intake (equivalent to 1000-1300 kcal or 250-325 grams of carbohydrates food sources in a daily meal intake of 2000 kcal). So any diet that promotes carbohydrate intake below 50% of total energy intake is considered 'low carb' or more accurately 'lower than recommended carbohydrate intake'.
As Malaysians, we should always refer the Recommended Nutrient Intake for Malaysia (RNI Malaysia). The revised RNI stated that Carbohydrate should comprise 50-65% of total energy intake (equivalent to 1000-1300 kcal or 250-325 grams of carbohydrates food sources in a daily meal intake of 2000 kcal). So any diet that promotes carbohydrate intake below 50% of total energy intake is considered 'low carb' or more accurately 'lower than recommended carbohydrate intake'.
But how does low, moderate nor high consumption of carbohydrate matters?
In case you haven't read through Carbohydrate 101, when carbohydrate are ingested they will be digested and metabolized into the form of glucose. Glucose is one of simplest form or carbohydrate and it is like an official currency for carbohydrate in our body.
For background, the liver regulates blood glucose by responding to high or low blood glucose concentration.
For background, the liver regulates blood glucose by responding to high or low blood glucose concentration.
Effect of high carbohydrate intake
When there is an excess in glucose supply, blood glucose will increase. The liver responds by converting glucose into glycogen which are stored in the liver or in the muscle. This process is called glycogenesis.
Apart from being converted into glycogen, glycolysis (breakdown of glucose) will produce acetyl-CoA which will then be used in lipogenesis.
Lipogenesis is the metabolic process through which acetyl-CoA is converted to triglyceride for storage in fat.
In short, with excess carbohydrate our blood glucose will increase and this causes the liver to store them in the form of glycogen. Glycogen are stored either in the liver or the muscle. However, if there's more excess glucose they will be broken down to be converted into triglyceride which will be stored in fat tissues.
Effect of low carbohydrate intake
When glucose supply is low, blood glucose will be low. When blood glucose concentration declines, the liver starts to break down glycogen (glycogenolysis).
Glycogenolysis reconvert glycogen stores into glucose, and continually release them into the blood until blood glucose level approaches normal range.
However, when blood glucose levels fall during a long fast, the body’s glycogen stores will eventually be used up and this is when additional sources of blood sugar are required.
So, the liver, along with the kidneys, uses non-carbohydrate energy sources (amino acids, lactic acid and glycerol) to produce glucose. This process is known as gluconeogenesis.
In short, with low carbohydrate intake this will cause a decline in blood glucose. This is when the glycogen stored in the liver and muscle will be broken down into glucose again to maintain optimal blood glucose level. But if glycogen storage has dwindled, the liver and kidney will begin to use non-carbohydrate energy sources to produce glucose.
But what about ketosis?
Ketosis is a condition when the body doesn't have enough carbohydrates for energy. When there is limited glucose supply, the liver will initiate a process called ketogenesis. Ketogenesis is a metabolic process that breaks down fatty acids and certain ketogenic amino acids to produce ketone bodies. Ketone bodies is an alternative form of energy for the body.
Normally, the concentration of ketone bodies in the blood is very low. But in situation where there's low carbohydrate intake or increased fatty acids, ketone bodies production will increase. This condition is known as ketosis. However, if there is too many accumulation of ketone bodies, the body can go into ketoacidosis. This most commonly occurs in people with diabetes. Ketoacidosis also can occur with severe alcoholism and prolonged starvation. Ketoacidosis is dangerous as it causes the blood to be acidic and thus lead to dehydration as well as causing some bodily system to stop functioning properly.
The verdict: Should I go low/moderate/low carbohydrate?
I would suggest that it really depends on your goal. Recent studies has found that in terms of achieving weight loss on a restricted calorie diet, both low carbohydrate and high carbohydrate diets were equally effective. Low carbohydrate restricted calorie diets have shown that they induce at least the same level (or more) of weight loss than their high carbohydrate counterpart diets.
If your goal is to lose weight, the basic and main principle to losing weight is to apply calorie deficit concept. Yes, low carbohydrates diet does promote weight loss IF practiced properly. I would always suggest to refer to recommended range of intake (RNI Malaysia) and if you prefer to go low, choose to opt for the lowest recommended percentage within the range.
What's next?
Your next question after deciding to go low, moderate or high carbohydrate should be "Am I eating enough or too much?". Despite the low or high carbohydrate, your total calorie intake will determine if you're in calorie deficits or calorie surplus.
More questions or comments? Write on comment section below or talk to a qualified dietitian now for a more personalized consultation.
But what about ketosis?
Ketosis is a condition when the body doesn't have enough carbohydrates for energy. When there is limited glucose supply, the liver will initiate a process called ketogenesis. Ketogenesis is a metabolic process that breaks down fatty acids and certain ketogenic amino acids to produce ketone bodies. Ketone bodies is an alternative form of energy for the body.
Normally, the concentration of ketone bodies in the blood is very low. But in situation where there's low carbohydrate intake or increased fatty acids, ketone bodies production will increase. This condition is known as ketosis. However, if there is too many accumulation of ketone bodies, the body can go into ketoacidosis. This most commonly occurs in people with diabetes. Ketoacidosis also can occur with severe alcoholism and prolonged starvation. Ketoacidosis is dangerous as it causes the blood to be acidic and thus lead to dehydration as well as causing some bodily system to stop functioning properly.
The verdict: Should I go low/moderate/low carbohydrate?
I would suggest that it really depends on your goal. Recent studies has found that in terms of achieving weight loss on a restricted calorie diet, both low carbohydrate and high carbohydrate diets were equally effective. Low carbohydrate restricted calorie diets have shown that they induce at least the same level (or more) of weight loss than their high carbohydrate counterpart diets.
If your goal is to lose weight, the basic and main principle to losing weight is to apply calorie deficit concept. Yes, low carbohydrates diet does promote weight loss IF practiced properly. I would always suggest to refer to recommended range of intake (RNI Malaysia) and if you prefer to go low, choose to opt for the lowest recommended percentage within the range.
What's next?
Your next question after deciding to go low, moderate or high carbohydrate should be "Am I eating enough or too much?". Despite the low or high carbohydrate, your total calorie intake will determine if you're in calorie deficits or calorie surplus.
More questions or comments? Write on comment section below or talk to a qualified dietitian now for a more personalized consultation.
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