Losing weight can be challenge, and many people end up trying out many different methods. One diet that has been popular and effective over the past few years is a diet low in carbohydrates or even with no carbohydrates at all.

Health information website and provider Healthline explains that a no-carb diet is a way of eating that avoids almost all carbs including whole grains, fruits and most vegetables. Healthline’s article “What is a zero-carb diet, and what foods can you eat” explains that those who follow the diet therefore mainly consume meat, fish, eggs, cheese, oils and butter that are high in fat and protein.

Most people who go on a no-carb diet see significant weight loss in the first few weeks, caused by the loss of water weight, as every gram of carbs holds approximately 3 grams of water in the body.

As foods containing protein are the best part of a meal for many, not to mention guilty pleasures like cheese, oil and butter, the no-carb diet quickly rose to popularity. Studies have shown that this type of diet may lower blood pressure, reduce belly fat and keep blood sugar at a safe level.

However, the no-carb diet, which excludes many sources of fiber such as fruits, vegetables, beans and whole grains, can lead to constipation and digestive discomfort.

Furthermore, as carbohydrates are the primary energy source for the body, cutting down on them can alter the metabolism in the body, resulting in fatigue, nausea, poor mental function and even disrupted sleep.

Should we opt for more carbohydrates in our diet?

Apart from holding water in our bodies — hence more body weight — carbohydrates often take the blame for obesity and type 2 diabetes. But not all carbs are created equal, according to Kris Gunnars, former founder and chief executive officer of nutrition website Authority Nutrition in a Healthline article titled “Good carbs, bad carbs — How to make the right choice”.

There are “whole carbs” and “refined carbs”, said Gunnars, whereas the former are unprocessed and containing the fiber found naturally in food, the latter have been processed and had the natural fiber stripped out.

Foods that fall into the category of whole carbohydrates include vegetables, whole fruit, legumes, potatoes and whole grains. As for refined carbohydrates, the examples are sugary drinks, fruit juices, pastries, white bread, white pasta and white rice.

This categorization makes it clear, the fiber that our body needs is available in whole carbs, while refined carbohydrates mostly provide sugar. Gunnars also said the latter was lacking in essential nutrients and likely to cause blood sugar spikes.

So, should we opt for more carbohydrates in our diet? The answer is yes, if you make sure that it is the whole carbohydrates.

Take wholegrain bread, which is high in dietary fiber.

Leah Dowling, a lecturer in dietetics at Swinburne University of Technology, wrote in The Conversation that the dietary fiber in wholegrain bread helped keep us feeling full. Wholegrain bread, as its name suggests, contains the entire grain including the bran (outer layer), endosperm (starchy middle layer) and the germ (nutrient-rich inner part).

Wholegrain bread is low on the glycaemic index (GI), so if consumed regularly it can help regulate blood glucose levels and keep our weight in check. Its dietary fiber also helps prevent constipation and feeds the “good” gut bacteria associated with lower risk of bowel cancer, according to a study on food groups and risk of colorectal cancer conducted by the International Journal of Cancer.

Apart from wholegrain, a few other types of bread are considered healthy as well. Rye bread, especially those with added grains is low in gluten, but high in fiber and vitamins. Authentic sourdough, which is made using a traditional starter, has a higher acidity level hence a lower GI value.

Despite being made of refined white flour, some white breads are not entirely bad carbs. Multigrain bread, made of white flour but with added grains, still has more fiber and a lower GI value than regular white bread.

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