The injustice of starch and the misunderstandings everyone has made

(Dan Tri) - Many people believe that cutting out starch is the key to losing weight quickly and controlling blood sugar. But experts warn that in the long run, this can cause serious harm to the body.

Cut carbs to lose weight?

Starch is the main source of energy for the body, especially for brain activity. When introduced into the body, starch will be converted into glucose to provide instant energy to the cells.

Excess glucose is stored as glycogen in the liver and muscles for energy. If the supply of starch is still in excess, exceeding the glycogen storage capacity, it will be converted and stored as fat.

Starch is an important source of energy for the body (Illustration: Unsplash).

Sharing with Dan Tri reporter, Dr. Le Quang Hao, nutrition expert, said that cutting down on starch has two main purposes in a weight loss strategy.

The goal of this is to cut down on fat formation from excess carbohydrates and force the body to switch to using stored fat as fuel for cell activity, helping to burn excess fat and thereby lose weight.

However, starch is an essential nutrient. If you cut down too much or even completely cut out this nutrient, your body can fall into a state of weakness and fatigue because the brain is not provided with enough energy.

Losing weight by completely abstaining from starch and eating only other foods can also cause micronutrient deficiencies and nutritional imbalances in the body. In the long term, this leads to the risk of metabolic disorders, cardiovascular diseases and muscle atrophy, especially in the elderly.

For some cases of fasting to lose weight, Dr. Hao also cited evidence from around the world that fasting has been proven to be an effective method to reduce fat.

“In 2016, the world awarded the Nobel Prize to a Japanese scientist . In his research, he proved that fasting for a certain period of time will activate the autophagy process in the body, helping to remove damaged or unnecessary cell components.

To operate this process, the body needs to take energy reserves in the body. Fat is one of those sources,” he analyzed.

However, this method should only be done for a short time. Long-term fasting can have a significant impact on overall health.

Dr. Hao recommends that to have a suitable weight loss regimen, people should see a nutritionist for advice. The weight loss regimen needs to be personalized based on health status, age, underlying diseases and daily exercise habits.

When losing weight, people should not be in a hurry. Losing weight needs to be implemented with a clear plan and takes time. Fasting can help lose weight quickly but also has the side effect of easily gaining back the original weight.

In particular, doctors also note that overweight and obese people should absolutely not fast. This group must still ensure enough daily meals, while ensuring adequate supply of the main groups of nutrients including starch, fat, protein, vitamins and minerals.

To optimize the diet, people should not completely eliminate starch, but instead prioritize good starches and limit bad starches.

Good carbs are foods that are moderate to low in calories, free of sugars and refined grains, rich in nutrients and natural fiber, and low in saturated fat and sodium. Good carbs are found in vegetables (sweet potatoes, potatoes), beans, nuts, and whole grains.

Refined carbohydrates, on the other hand, are low in nutrients and fiber. They are often found in sugary drinks, white bread, canned fruit juices (often with the fiber removed), cakes, candy, and processed fast foods.

Cut starch to cure diabetes?

Regarding the notion of cutting starch to treat diabetes, MSc. Dr. Le Ngo Minh Nhu, University of Medicine and Pharmacy Hospital, Ho Chi Minh City - Campus 3, warned that this view is not recommended in current clinical practice. Instead, modern treatment guidelines encourage controlling the amount and quality of starch intake.

The benefits of controlling starch are to help control blood sugar more effectively, limit blood glucose fluctuations, and provide essential energy for the body...

On the contrary, completely cutting out starch, especially good starch, can cause hypoglycemia, increased blood ketone levels, fat metabolism disorders, lack of fiber...

Therefore, Dr. Nhu recommends that diabetics should choose slow-absorbing starches (low GI - low glycemic index) such as brown rice, oats, sweet potatoes, and whole grain bread, so that patients can control blood sugar better after eating.

The diet should combine starch with protein, fat, and fiber to help slow down glucose absorption, helping to limit sudden increases in blood sugar. In addition, patients also need to control the total energy intake based on the individual needs of each patient.

Source: https://dantri.com.vn/suc-khoe/noi-oan-cua-tinh-bot-va-nhung-hieu-lam-AI-cung-tung-mac-phai-20251121145430364.htm