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Carbohyd ealth,
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Wo y E a tin g :
of He a l t h
E s sen t i als
A Guide
Backgrou
nd
Carbohydrate
Carbohydrates are the body’s main source of energy. They form the basis of our diet, along
with proteins, fats, vitamins, minerals and water.

Carbohydrates provide the whole organism with energy, especially the brain. There are
different types of carbohydrates. 
• Simple carbohydrates (glucose, fructose, sucrose etc.) which have one or two units of
sugars
• Complex carbohydrates (starch, glycogen, inulin, fibre etc.) which are made up of a
string of at least ten sugar molecules.
 Carbohydrate
When we eat, the carbohydrates in the food are broken down by the enzymes in
our saliva and our digestive system. Simple carbohydrates (including
glucose) are absorbed into the bloodstream via the intestine wall.
Glucose is then distributed throughout the body as energy and the surplus is
stocked in the liver as glycogen.
The glycogen stored in the liver gradually enters the bloodstream to ensure the
organism has a constant supply of energy.
Blood sugar levels are regulated by two hormones: insulin and glucagon.
• Insulin is secreted by the pancreas and lowers blood sugar levels by storing
glycogen in the liver.
• Glucagon, also secreted by the pancreas, increases blood sugar levels by
releasing glucose into the bloodstream.
 First
01 Journal
Low-carb
what are
ohydrate
the pote diets:
a n d lo n g - ntial sho
term hea
implicati lth
rt
ons
 Background
 The dietary process is one of the attractive attention for some human
especially woman.
 Some diet way to loose of weight is not consume carbohydrate.
 There was some risk if do a dietary carelessly
Complications such as
 heart arrhythmias,
 cardiac contractile function impairment,
 sudden death,
 osteoporosis,
 kidney damage,
 increased cancer risk,
 impairment of physical activity and
 lipid abnormalities
can all be linked to long-term restriction of carbohydrates in the diet.
 Type of Diet Composition

Table 1 broadly characterises four generic diets used for weight loss in terms of macronutrient contribution. The
common thread amongst the diets listed in Table 1 is a similar energy restriction, the primary reason for weight loss.
 Types of low-carbohydrate diets

Typically the diet involves four steps: a two-week ‘induction’ period, during
which the goal is to reduce carbohydrate intake to under 20 g/d to take the
individual into ketosis The Carbohydrate Addict’s Diet2 aims to break
cravings for ‘fat-causing carbohydrates’ by limiting the intake of
carbohydrate-containing foods to only one meal per day. The Protein
Power diet3 provides for 0.75 g/d of protein per kilogram of body weight
with less than 30 g of carbohydrates per day allowed in the induction phase
and up to 55 g/d thereafter.
 Weight loss achieved on low-carbohydrate diets

The results showed that weight loss was entirely due to energy restriction
achieved through a decrease in carbohydrate consumption by 90% while
the actual amounts of fat and protein eaten changed little compared to the
habitual intake of the participants prior to the commencement of the diet.
Comparing ketogenic and non-ketogenic hypoenergetic diets for weight
loss in a one-month study showed no statistical advantage of either diet
over the other in terms of weight loss.
 Potential short-term health implications

Ketosis
One of the common metabolic changes seen when a person follows a low-carbohydrate
diet is ketosis. When dietary carbohydrates are in limited supply, the body will utilise its
reserves of glycogen in order to meet glucose demands. Glycogen stores in the body are
quite small with approximately 70-100 g in the liver and 400 g in muscle. Most of these
glycogen stores are exhausted within 24 to 48 h of carbohydrate restriction. As each gram
of glycogen is bound with 3g of water, then a simple calculation shows that a ‘weight loss’
of around 1- 2kg can be achieved within the first week of the diet, albeit due to diuresis
and not to the burning of fat stores .
 Dietary adequacy

All hypoenergetic diets result in loss of body weight and body fat. Losses of
protein and fat are the same during a ketogenic diet as during a hypoenergetic,
non-ketogenic diet hence no diet is superior to another in terms of preservation
of lean body mass.20 However, low carbohydrate diets are at greater risk of
being nutritionally inadequate as they enforce restriction of food choices.
Typically, low carbohydrate diets are low in fibre, thiamin, folate, vitamins A, E,
and B6, calcium, magnesium, iron, and potassium.21 In the absence of
supplemental multivitamins, there is a real risk of nutritional deficiencies
occurring. Low-carbohydrate diets are also usually higher in saturated fat and
cholesterol with protein mainly being derived from animal sources.
 Physical activity

Short-term effects of low-carbohydrate diets often reported by individuals include nausea,

thirst, polyuria, headache, dizziness, halitosis and fatigue. Dehydration is very common during
periods of restricted carbohydrate consumption due to increased water loss associated with
ketotic-induced diuresis and water loss from depletion of glycogen stores. Substantial losses of
water through sweat during exercise can lead to further losses of water and electrolytes. As an
increase in physical activity is often undertaken in conjunction with dieting, the influence of
carbohydrate restriction on physical performance is an important issue to examine. High-
intensity anaerobic exercise requires creatine phosphate breakdown as well as muscle glycogen
utilization.
 Long Term Healt Implication

Cardiovascular
Insuline Response Bone health Cancer risk
complications
Insuline Response
• One of the main rationales promoted by advocates of lowcarbohydrate diets is that insulin
secretion, in response tocarbohydrate ingestion, is the cause of the metabolic imbalance that
promotes obesity.

• Carbohydrate ingestion results in increased insulin secretion with subsequent glucose uptake by
cells and inhibition of lipolysis. If the post-prandial secretion of insulin could somehow be
attenuated by restriction of carbohydrate-containing foods then this would promote a more
favourable environment for fat breakdown and hence, as advocated by supporters of low-
carbohydrate diets, weight loss

What is overlooked in the simple metabolic situation promoted by proponents of low-

carbohydrate diets is that dietary amino acids are also able to stimulate insulin
secretion without augmenting glucose concentrations
 Cardiovascular complications
Typical reported changes include a reduction in total cholesterol, triglycerides, LDL- and HDL-
cholesterol while free fatty acids are elevated.

Nutrient composition of energy restricted diets can have differing effects on absolute changes in blood
lipids.

Greater decreases in LDL cholesterol are seen during active weight loss when diets are low in saturated
fat.

As LDL-cholesterol is considered a major contributor to the process of atherogenesis, then long-term use
of lowcarbohydrate diets, be it for weight reduction or weight maintenance, may have the potential
to put an individual at greater risk of heart disease.
Bone health
The loss of the body's calcium stores is a major concern, especially in women and the elderly, as it is
strongly linked to osteoporosis.
Observational studies and controlled trials with children, young adults, and the elderly all support the
important role for calcium intake in building and maintaining bone mass and reducing bone loss.

Low-carbohydrate diets have the potential to generate a sub-clinical chronic

metabolic acidosis (via the presence of ketone bodies in blood) which can then
promote calcium mobilisation from bone

Blood acidification can increase glomerular filtration rate and decrease renal tubular
reabsorption of calcium with a concomitant increase in activity of osteoclasts and
inhibition of osteoblasts, further increasing bone resorption.
Cancer Risk

The nature of a low-carbohydrate diet, however, is one that is low in fruits, vegetables (if starchy
vegetables aren’t adequately replaced with other types of lowcarbohydrate-containing vegetables)
and grains thus potentially placing an individual at an increased cancer risk if the diet is followed
long term.
Fruits and vegetables contain a vast array of compounds that are implicated in providing protection
against cancer. For examples, such substances such as antioxidants, fibre, isothiocyanates (in
cruciferous vegetables), allyl sulphides (in onions and garlic), flavonoids, and phenols have all
been linked to augmenting the body's protective mechanism against cancer promotion.
Conclusion

By delivering a stronger message in the future and addressing such serious potential health
aspects to low-carbohydrate diets such as potential cardiac complications,
osteoporosis, muscle loss and possibly insulin resistance, people are better able to
make informed choices based on the latest scientific thinking about the risks
associated with popular dietary practices such as low-carbohydrate diets.
 A Review
Low-
Carbohyd
on

rate
02
Diet and
SECOND
Women’s JOURNAL
He a l th
 TRY TO DO THIS

move a matchstick to get the correct answer

3+3=6 8-3=5
Introduction
A low-carbohydrate diet is an eating routine that limits
starches, for example, those found in sugary foods, pasta and
bread. It is high in protein, fat and vegetables.

An eating regimen containing 200 g

of sugar may be named reasonably
low for a 2,000 calorie consumption,
moderate-carbohydrate at 1,200
calories and high-carbohydrate at
1,500 calories.
Low-Carbohydrate Diet and Endocrine System

Examines demonstrate that low-

carbohydrate eating regimens can bring
about weight reduction

Notwithstanding, despite the fact that low-

carbohydrate eating regimens are
extraordinary for a few people, they may
bring about issues for others

For quite a while, low-carbohydrate eating regimens may influence

women’s hormones.
a debilitated immune system and
more serious danger of long term
wellbeing issues
Low-Carbohydrate Diet and Menstrual Cycle

A low-carbohydrate diet may cause irregular menstrual

cycles or amenorrhea in some women who take
carbohydrate deficient diet, they may encounter
sporadic menstrual cycles or amenorrhea.

In the event that carbohydrate or calorie

utilization is too low, it can stifle leptin levels
and meddle with leptin's capacity to direct
regenerative hormones.
Carbohydrate and Thyroid Function

The thyroid stimulates two hormones:

thyroxine (T4) and triiodothyronine (T3). These
two hormones are essential for breathing,
heart rate, the sensory system, body weight,
temperature control, cholesterol levels and the
menstrual cycle.

On the off chance that calorie or carb admission is too low, T3

levels drop and reverse T3 (rT3) levels build
Carbohydrate Recommendation

The ideal measure of dietary

carbohydrate varies for every person.
Numerous specialists in the field suggest
to devour 15% to 30% of aggregate
calories as carbohydrate. For most
women, this for the most part compares
to around 75 g to 150 g per day
Main Concern

A moderate carbohydrate intake may

benefit a few women, including the
individuals who are extremely dynamic or
have menstrual issues. Certain women
may improve adhering to a low-
carbohydrate diet that is under 100 g per
day. This includes women who are
overweight, corpulent, exceptionally
sedentary, epileptic, diabetic
Conclusion

Proof proposes that women’s hormones are touchy to vitality

accessibility, implying that excessively couple of calories or starch can
bring about awkward nature.

Be that as it may, most proof recommends these impacts are for the
most part seen just in women on a long haul, low-starch diet (under 50
g for every day). Everybody is distinctive, and the ideal starch
consumption changes significantly between people.
 The Thir

03
d
Journal
Essentia
l of Heal
Eating : thy
A Guid
What is
healthy
diet?
Healthy diet is
One approach to prevent illness
Limiting cloric intake to
maintain healthy weight
Exercising regularly

Not smoking
 Types of Fats
Trans fats from partially hydrogenated oils

• Undeniably bad for the cardiovascular

• Elevate harmful low-density lipoprotein (LDL) cholesterol
• Reduce protective high-density lipoprotein (HDL) cholesterol
• Stimulate inflammation
• Cause a variety of other changes that damage arteries and impair
• cardiovascular health
• system and the rest of the body

Saturated fats from red meat and dairy products

• Increase harmful LDL

• Increase HDL

Monounsaturated and polyunsaturated fats from vegetable oils

• lowers harmful LDL

• Elevates protective HDL
• Improves sensitivity to insulin
• Stabilizes heart rhythms
Weight Control, Exercise

Optimal BMI (Body Mass Index) is between 18 and 25 kg/m2

abnormal blood glucose,

lipids and blood pressure
Sleep apnea
hypertension and
cardiovascular disease Complications of pregnancy
Diabetes Infertility
Cancers Premature mortality
Gallstones
Diet and Fertility

Include more Eat more vegetable

Avoid trans fat
unsaturated oils protein

Choose whole grains

Trade in skim milk
that have slower,
and low- or no-fat Take multivitamin
lower effects on
dairy products
blood sugar

Get irons from fruit,

Limit the intake of
vegetable, and Exercise
sugared soda
supplement

Based on Nurses’ Health Study That Reduced the Risk of Ovulatory System
Diet and Pregnancy

Good nutrition can :

Optimize maternal health

throughout pregnancy

Reduce the risk of birth defects

Promote optimal fetal growth

and development

Prevent chronic health

problems in the developing
child
Diet and Pregnancy

Strategy
Consume
Avoid alcohol, Consume
vitamin (folic
Gain appropriate Get appropriate tobacco, and Eat seafood (low omega-3 fatty
acid) and mineral
weight physical activity other harmful mercury) acid and vitamin
(iron)
substance D
supplementation

Benefit of good nutrition

Optimize maternal health
throughout pregnancy
Prevent chronic health
Reduce the risk of birth Promote optimal fetal
problems in the developing
defects growth and development
child
Diet and Weight Control

What Dietary Pattern that is:

dietary sustained for years
pattern good for the heart,
is bones, brain, psyche

taste buds as it is for the

needed? waistline.
Conclusion
Overweight Portion control

Avoiding sugary beverages

Exercise

Healthy Avoid trans and saturated fats

range
Emphasize unsaturated fats

Replace highly refined grains with whole grains

choose healthful sources of protein

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