In recent years, the concept that “losing weight by avoiding staple foods” has become very popular. Many friends who are pursuing weight loss see this as a “key step” in the weight loss process; to them, consuming more carbohydrates seems to imply a higher risk of accumulating fat. Therefore, giving up staple foods such as rice and noodles has almost become a common practice in weight loss circles.
We can’t help but think: Can effective weight loss and good health really be achieved by not eating carbohydrates?
In fact, long-term rejection of carbohydrates not only makes it difficult to achieve the true “weight loss” goal but may also “damage” health and lifespan.
Every moment of life activity, from cell metabolism to the strong heartbeat of the heart, to the flexible contraction of muscles and the precise secretion of glands, all rely on energy support. And this energy is transformed through the complex metabolic processes of carbohydrates, fats, and proteins in our daily diet. They together form the “energy cornerstone” of the human body or the so-called “productive nutrients.”
More importantly, carbohydrates are not only an important source of energy but also an essential component for the formation of life cells. They play a crucial role in regulating cell function.
Role of Carbohydrates
01. Energy Supply and Reserve
Carbohydrates in the diet are the most economical and main source of energy for the body. Compared to proteins and fats, carbohydrates are easier to digest and absorb. They are the primary source of energy for the brain and heart muscles and the main fuel for muscle activity. However, the body’s capacity to store carbohydrates is limited, mostly stored in the form of glycogen in the liver and muscles. When energy intake exceeds daily consumption, excess carbohydrates are converted into fat for long-term energy storage.
02. Building Block of Body Tissues
Carbohydrates are not only energy carriers but also indispensable basic components of various body tissues. They are widely distributed within each cell, accounting for about 2% to 10% of the total cell weight, with specific types varying depending on the cell type. For example, liver cells store energy in the form of hepatic glycogen, while muscle cells store muscle glycogen, each playing a role in blood sugar regulation and muscle energy supply. In nerve cells, glycolipids are essential for cell signaling and recognition processes. In addition, carbohydrates are involved in the synthesis of antibodies, enzymes, and hormones, among other key physiological substances.
03. Detoxification and Liver Protection
During carbohydrate metabolism, pyruvic acid can be produced, which can bind with various harmful substances in the liver, such as bacterial toxins, alcohol, arsenic, to reduce or eliminate their biological activity or harmful effects, thus acting as a detoxifying agent. The liver can convert carbohydrates into glycogen to stabilize blood sugar levels; moderate carbohydrate intake can help prevent fatty liver disease. Additionally, short-chain fatty acids generated from dietary fiber fermentation in the intestines help detoxification processes and promote intestinal health, showing comprehensive health benefits.
04. Improving Intestinal Function
Non-starch polysaccharides such as cellulose, pectin, resistant starch, and functional oligosaccharides are carbohydrate compounds that resist digestion; although not absorbed in the small intestines, they stimulate intestinal peristalsis, increase fermentation in the colon, promote the proliferation of short-chain fatty acids and intestinal flora. This series of reactions not only optimizes intestinal function but also promotes smooth digestion and excretion of food, thereby enhancing the intestinal immune defense against improving blood lipid levels, preventing cancer, and other noticeable effects.
05. Protein Conservation Role
The core source of organism energy is carbohydrates, having a crucial influence on energy metabolism. Adequate carbohydrates provide thermal energy to the body, effectively avoiding non-essential consumption of proteins, exhibiting a “protein conservation effect” to ensure normal physiological functions uninterrupted by interference. It is noteworthy that the absorption process of dietary proteins requires energy support, and the synergistic intake of carbohydrates can not only promote the effective absorption and utilization of proteins but also maintain the balance and efficiency of energy metabolism.
06. Anti-Ketogenic Effect
Some people choose to consume very few carbohydrates for weight loss. However, when the body breaks down fats to provide energy, if there is not enough carbohydrates to help, a substance called ketones is produced. This ketone body is acidic, and if it accumulates excessively, it may lead to a serious condition called ketoacidosis. Adequate carbohydrates in the diet can prevent the occurrence of the above phenomenon, hence termed as the anti-ketogenic effect of carbohydrates.
How Much Carbohydrates to Eat
So how much carbohydrates should we consume daily to be considered reasonable? The Chinese Nutrition Society recommends that adults aged 18 or above should consume at least 120 grams of carbohydrates daily to meet the brain’s glucose needs, equivalent to 160 grams of dry staple foods. The “Chinese Residents’ Balanced Diet Pagoda” has already calculated for everyone, recommending a daily intake of grains between 200-300g and potatoes between 50-100g.
Our daily carbohydrate supplements should account for 45% to 65% of the total daily calorie intake. For those looking to control weight, limiting carbohydrate intake appropriately cannot be ignored. Carbohydrates should be limited per meal to a portion equivalent to a woman’s fist. Distributing the total calorie intake evenly among the three meals makes achieving the goal easier.
Choosing the Right Carbohydrates for Weight Loss
Professor Li Duo from the Nutrition and Health Research Institute of Qingdao University conducted a six-month scientific study on healthy volunteers aged 18 to 35. The results showed that, while controlling total energy intake, selecting quality carbohydrate foods, a high-carbohydrate diet can also lead to weight loss effectively.
For the Chinese population who consume grain-based diets, adopting a diet with high protein and moderate carbohydrates (energy ratio of approximately 30%:30%:40%) can effectively reduce weight in the short term while preserving muscle mass better. On the other hand, a balanced diet plan of low-fat and high carbohydrates (energy ratio of approximately 20%:20%:60%) is more conducive to long-term weight loss and weight maintenance, providing a scientific dietary reference for people aiming for a healthy weight.
Relying solely on low carbohydrates may not be suitable for everyone. Some women during weight loss may experience constipation and menstrual irregularity due to low carbohydrate intake. Adjusting the carbohydrate structure by increasing the proportion of dietary fiber may make weight loss easier and better suit the dietary habits of most Chinese people.
Achieving healthy weight loss is a combination of diet and exercise—both “smart eating” and “active exercise” to ensure health and vitality while losing weight.
Images, videos, fonts, music, and other materials in the article may be purchased authorized works, from the internet, WeChat public image libraries, copyright-free image libraries, or designed by the company.
Used under the CCO agreement, the copyright belongs to the owners, efforts have been made to indicate the sources.
Any questions, kindly contact us.
Criticism and suggestions are welcome! Thank you sincerely!
