What Happens To Your Body When You Cut Out Carbs? A Dietitian Tells Us.

High-carb foods have always been a no-no when it comes to weight loss. You may have been advised to avoid carbs in your diet as much as possible, but health experts stress that this is not necessarily true. Foods high in carbohydrates are a crucial part of any healthy diet. Carbohydrates provide the body with glucose, which is then converted into energy used to support your body and physical activity. We spoke with Dana Ellis Hunnes, PhD, a senior clinical dietitian at UCLA medical center, assistant professor at UCLA Fielding School of Public Health, and author of Recipe For Survival, and Jamie Nadeau, a registered dietitian and nutritionist. Read on to learn more!

What do carbs do for your body and what you'll notice without it

It's no secret carbs are one of the most delicious food groups. But there are some carbs, like pasta, bread, and potato chips (which can lead to inflammation!), that are actually very bad for your health. They can lead to chronic inflammation, gut issues, weight gain, and more.

"Carbs, short for carbohydrates, are long chains of carbon-containing molecules, a.k.a. sugars that are found in plant foods," Hunnes explains. "When we consume and digest these plant foods, including grains, fruits, vegetables, (and dairy) we break them down into more simple, sugars, known as glucose, fructose, and galactose (dairy). Our bodies use these sugars to fuel our cells."

"Carbohydrates are one of the macronutrients (there are three of them: carbohydrates, proteins, and fats). Macronutrients are where we get all of our energy (calories) from. Carbohydrates break down to their simplest form, sugar, to give your body energy," Nadeau agrees.

While not all carbs are bad for you, there is one specific type of carbohydrate that you should cut out of your diet if you want to lose weight: refined carbs. "Carbohydrates are found in fruits, vegetables, grains, and legumes. Foods have different amounts of carbohydrates," Nadeau notes. "For example, broccoli has fewer carbohydrates than potatoes. You'll also find carbohydrates in added sugars like table sugar, honey, agave nectar, coconut sugar, and typical "sweets" like cookies, cakes, and candy. Our bodies also "handle" certain types of carbs differently. For example, you'll get a bigger blood sugar spike from candy compared to beans."

Just because some carbohydrates stall weight loss, that doesn't mean you should never eat carbs again. It's just not healthy, because, Hunnes says, "our muscle cells and our brain cells live off of glucose. If we do not have glucose in our body, we start to break down muscle and fat and turn them into alternate fuel sources that are not as efficient at being used." There's no need to cut carbs out of your diet completely. You need healthy carbs, like fruits, vegetables, and whole grains, in your diet to maintain your energy.

"Carbohydrates, especially high fiber carbohydrates like whole grains, legumes, and fruits are full of health-boosting nutrients that are great for our health," Nadeau agrees. Instead of cutting out carbs, I recommend being mindful of the ones that you're choosing regularly. Choosing high fiber carbohydrates helps to stabilize blood sugar and helps to make your meal more satisfying." Good to know!

Well, there you have it! Both experts emphasize that completely removing all carbohydrates from your diet is not only impossible but also extremely unhealthy. Instead, try and cut out refined carbohydrates, like potato chips, that only harm your body. This can reduce inflammation, improve gut health, and promote an overall healthier body!