Can a low-carb diet weaken your immune system?

Carbohydrates have never really had a good reputation 던전앤파이터 프리서버 다운로드. In fact, they seem to be the one food group that people genuinely fear and try to avoid like the plague! But is it a rational fear? Well, that depends which side of the low-carb high-fat (LCHF) diet fence you sit on. But first, let’s take a closer look at what carbs actually are, how they work in your body, and what kind of balance your body needs to keep a strong immune system as we go into winter.

There are two groups of carbs: simple and complex.

Simple carbs are refined sugars that have little nutritional value. Think along the lines of:

  • White sugar
  • Flour
  • Bread
  • Biscuits
  • Cake
  • Pasta

This type of carb works by increasing your blood sugar levels very quickly. And once they spike, they drop just as quickly – leaving you feeling hungry again. Simple carbs are also the reason a lot of people put on weight or struggle to lose weight.

Then you get complex carbs, which are high in fibre, vitamins and minerals, so they’re much healthier. And because they take longer to digest, they don’t spike your blood sugar levels – so you feel fuller for loner. Complex carb foods include:

  • Sweet potatoes
  • Spinach
  • Broccoli
  • Brown rice
  • Lentils

These types of carbs literally fuel your body, and give you the energy you need to power through the day.

So what happens when you cut carbs from your diet?

Carbs provide your body with around 60% of the energy it needs – so when you cut them out entirely, or follow a low-carb diet, your body’s going to miss them. This is because your body needs the right balance of vitamins, minerals and nutrients to help keep it healthy and your immune system strong. And now that we’re heading into winter, this becomes even more important with all the cold and flu bugs going around.

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A healthy immune system benefits from a diet high in omega 3 fats, fresh fruit and vegetables, nuts and whole grains. Some of these are off limits though if you’re following a LCHF diet. Fruit, dairy, lentils and starchy vegetables such as sweet potatoes, butternut and carrots (to name a few) are all considered high carb.

So what can be done?

The good news is you can still eat low-carb and keep your immune system strong – you just need to make sure you include plenty of:

  • Green vegetables such as spinach, broccoli and baby marrow
  • Oily/fatty fish such as salmon, sardines, mackerel and tuna
  • Plant fats such as avocados, nuts, seeds and olives, and
  • Oils such as olive oil – as long as it’s “raw” and not cooked.

That’s not to say that whole grains, fruit, starchy vegetables and lentils don’t have their place though. If you follow a healthy, balanced diet that doesn’t restrict whole food groups then, by all means, also include these in your daily diet.