Reasons to not cut out carbohydrates from your diet

There's no doubt that limiting your portions of carb-heavy foods can be key for losing or maintaining your weight.

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But — unless, of course, you have a health condition that requires it — cutting out carbs completely isn’t typically the answer. Not only do carbs provide energy to help you keep up with your busy and active lifestyle, but carb-rich foods also have loads of nutritional value that you’ll miss out on if you ban them completely.

1.-Carbs are your main source of energy

The energy to knock out a morning workout, crush it at work and come home to do some healthy meal prepping in the evening? You can thank carbs for that. Carbohydrates are your body’s main and preferred source of fuel. Your brain is the biggest consumer of glucose, and your body wants the energy that carbs provide to be able to run most efficiently and effectively. Technically, you can get by eating very few carbs each day, but that means your body has to look for less-efficient nutrients for fuel, which can affect how you feel.


2.-Carbs help you power through workouts

Given that carbs help fuel your muscles, it’s no surprise that healthy carbs are also important for getting the most from your workouts. Carbs are very important for recovery because they help restore glycogen stores in muscles that may have been depleted during the workout. Eating carbs before your workout also provides a quick burst of energy, and studies show that cutting out carbs can actually lower your endurance.


3.-Carbs are a great source of fiber

Healthy sources of carbs — from whole grains to fruits and veggies — have one major nutrient in common: fiber. Fiber is essential to helping regulate hunger and fullness cues, providing lasting energy and managing steady blood glucose levels. Cutting carbs out of your diet means restricting several fiber-rich foods, which makes getting your recommended daily fiber intake much more challenging. Too little fiber can cause constipation, and because fiber-rich diets are linked to lower rates of heart disease, not getting enough might threaten your cardiovascular health.


4.-Carbs provide B - complex vitamins

Foods that contain carbs provide plenty of essential nutrients, but plenty of staple “carb” foods — like pasta, bread and other grains — are some of your best sources of B vitamins. B-complex vitamins aid your metabolism. Certain B vitamins also have other benefits. For example, folate (a B vitamin found in bread and rice) helps with red blood cell development, while thiamin (abundant in lentils and rice) is key for healthy cell growth.


5.-You'll miss out on all the benefits fruits provide

Cutting carbs out of your diet entirely means cutting out fruit — nature’s candy — too. And that would be a big mistake. Not only is the sugar in fruit the healthy, natural variety, but fruit comes loaded with dietary fiber and potassium for heart health. Eating fruit also makes it easy to get your daily recommended intake of vitamin C, an antioxidant that boosts metabolism and also nourishes your skin and hair.


6.-Starchy vegetables offer a high nutritional value

While even very low-carb diets permit you to eat some vegetables, cutting out carbs means you’ll miss out on an important subgroup of vegetables — starchy vegetables — that just happen to be great for you. Cutting out carbs means you’d also have to cut out protein-rich starchy veggies like beans, peas and legumes. These provide fiber, B vitamins, iron, zinc, magnesium and potassium.


7.-Grains are loaded with phytonutrients

You may not think of grains as antioxidant superstars, especially compared to fruits and vegetables, but they certainly can be. Black rice, for example, beats out blueberries as a top source of anthocyanins, a family of phytonutrients shown to fight Alzheimer’s disease. Red quinoa is packed with powerful antioxidants that stay active even after cooking or baking, which means you’ll get serious benefits no matter how you serve it.


8.-Carbs improve your mood

If you’ve ever experienced the dreaded “low-carb flu” — and the fatigue and irritability that usually go along with it — you already know cutting carbs can affect your mood. There’s a reason for that. “There is evidence that carbohydrate consumption stimulates serotonin production, a neurotransmitter responsible for maintaining mood balance.


9.-Carbs help you sleep better

Researchers have found that carbohydrates improve sleep quality, and eating a carb-rich meal four hours before bedtime helped study subjects fall asleep faster.


10.-They help maintain dietary balance

Removing carbs from your diet completely means cutting out food groups — including ones that are incredibly healthy for you. Keep in mind that all vegetables, fruits, whole grains, bread and pasta are considered carbohydrates. Choose healthy carbohydrates more often than simple carbs, and find a balanced diet you can stick to — and enjoy — to eat healthy for life.