Consequences of Low Carbohydrate Diets - Essay Example

INTRODUCTION Escaping from the grasps of weight problems and obesity many have become what we know today as fitness freaks. There is increased and widespread consciousness about the ill effects of having too much of food, gaining weight or dearth of physical activity. Scientifically one of the most common sources of energy is carbohydrates. Many opt for a low carbohydrate diet thereby drastically reducing their energy intake. When the energy taken is far below that is used the weight also reduces since the fat is metabolized to release energy. However even though theoretically this seems like a safe option there are hidden dangers associated with a low carbohydrate diet. The most prominent and important consequence of a low carbohydrate diet are psychological problems such as depression. “Consumption of diets low in carbohydrate tends to precipitate depression, since the production of brain chemicals serotonin and tryptophan that promote the feeling of well being, is triggered by carbohydrate rich foods” (Sathyanarayana et al, 2008) LOW CARBOHYDRATE DIET PROGRAM Previously, most people in order to shed the extra pounds engaged in low fat diets where intake of fatty, oily and fattening food products were not consumes however low fat diet programs have been today replaced by the low carbohydrate diet program. This happened primarily because low fat diet program approaches that “decrease fat mass also result in undesirable loss of lean body mass” (Volek et al, 2010) since after the depletion of fats in the body the stored muscle proteins are targeted for energy extraction. Thus a diet program where the carbohydrate is restricted means that the lean body mass of a person would be preserved since right after energy extraction from stored carbohydrates the body targets the stored fats and not muscle proteins. In order to lose weight fast low carbohydrate diets are very much in vogue since they yield the results much faster and much more efficiently than other diet plans that are designed and followed. Today low carbohydrate diet is also done as a treatment for several problems such as obesity, CVD etc. In an average person’s life the highest intake through food is mostly that of carbohydrates. An average person consumes carbohydrate in form of staple foods such as bread, rice, pasta etc. However when a person undergoes a low carbohydrate diet he/she is prohibited from consuming such easy digestible carbohydrate food products and is given a much more protein enriched and fat enriched diet such as meat, cheese, poultry etc. Improvement of body composition is done by restricting intake of extra high calories, resistance training and other exercises. Volek et al proved that low-carbohydrate diets were much more efficient than low-fat diets. In their experiment 12 healthy mean who normally took a high carbohydrate diet (48% carbohydrate) switched to a low-carbohydrate ketogenic diet (12% carbohydrate). The fat mass was assessed and it showed a sharp decline to 3.4 kg while the lean body mass increased (Volek et al, 2010). EFFICACY OF A LOW CARBOHYDRATE DIET A low carbohydrate diet offers a good option opposed to fasting and diets. Low carbohydrate diets involve intake of high amounts of protein only therefore cutting off the carbohydrate intake. Krebs et al, studied the effect and efficacy of a high protein low carbohydrate diet in obese adolescents.46 participants were studied and the results revealed that low carbohydrate diet was indeed good for decreasing weight. No physiological side effects was seen (2010, p252). In another similar study conducted by West man et al it was seen that 51 obese volunteers were placed on a low carbohydrate diet program. No other calorie intake parameter was given except for a low carbohydrate food parameter. The volunteers were kept on this diet for 6 months. After the given time period tests were run to study the physiological changes of the body. It was seen that 95% of the volunteers lost weight (Westman et al, 2002). Atkins diet (high fat, high protein and low carbohydrates) is much more efficient than the low fat diet and this fact has been established experimentally by Foster et al who conducted a research study on obese people for a whole year in order to establish the efficacy of low carbohydrate diet through sample and control. 63 subjects were kept randomly on either a low fat diet or a low carbohydrate diet. After periodic time the weights were checked for progression. It was seen that subjects who were on a low carbohydrate diet lost more weight than those who were on a low fat diet without any extra parameter or physical training. THE WORKING OF THE BRAIN AND COGNITION The most important part of the human physiology is the Brain. The brain controls all bodily functions both intracellular and extracellular functions as well. Efficient working of the brain is required in order to assure efficient working of the human body. The brain controls all functions from secretion of enzymes, hormones and chemicals to kicking a football. However the most important role of the brain especially from the human perspective is that of cognition i.e. the ability to think and feel. The physical activity that occurs in the brain gives rise to human thoughts, actions and emotions. Numerous studies have aimed at understanding how exactly the brain works and tracing each neuronal path for activity however the study is hard because of the intricate structure and pathways of brain stimulations yet we are sure that brain activity is responsible for what we know as cognition (Hougan & Altegovt,2008). The brain gives us the concept of the mind which is related to cognition. Many believe that the presence of the “mind” is a mere perception of the brain. Studies such as that of psychology and sociology etc are all aimed at understanding the cognitive ability and presence of cognition. However, all of us are aware of the presence of the mind in humans. We feel it personally each and every day in our lives and know about its presence. We feel certain emotions, we think, we manipulate and we respond to our thoughts as well. None of what we feel or think could have occurred without the presence of the brain and therefore we know that there is a strong link between the brain and our emotions and cognitive functions. Since we have understood that the working brain and our emotions and though processes are linked we also need to understand that the brain is a body organ. To move our hands or walk, play, run, sit etc we need energy or more precisely our organs needs energy and therefore in a similar manner we cannot but think that the brain being an organ too would require energy for its proper working and since the brain works nonstop for 24 hours it may well be said that it needs energy around the clock. The energy that the brain requires for proper and accurate functioning in the body is extracted from the food that we intake. The food upon metabolism in the body releases energy which is utilized by the brain for its proper working and functioning. Glucose delivered to the brain by cerebral circulation serves the fuel for working of the brain cells (Dienel & Cruz, 2005). Studies have shown that during sensory stimulations gycolysis and glycogenolysis occurs. This proves that all brain functions require an energy source such as glucose. We also need to understand that in case of absence of energy our body tends to become fatigued. If we do not get enough food we will not be able to run, walk or play normally since there is no fuel to help our body run and if we are considering the brain as an entity that works when energy is supplied to it, then it must also be accepted that in case of dearth of energy supply we cannot expect the brain to function normally. Thus, there is also an established relation between foods, nutrition, brain and cognition in humans. In case of normal healthy humans who eat properly there is constant supply of adequate amounts of energy for proper brain function. However if we turn our thoughts to fitness freaks who in order to look and feel good exempt the body from proper nutrition we may say that there might be a probable effect on their brain functionality as well. This can be seen in people who go for diets in order to lose weight. In any diet plan especially those which promise faster results such as low fat plans and low carbohydrate plans, the human body is not given adequate amounts of a nutrient for proper metabolism. Even though this may scientifically lead to weight loss it has been seen to have pronounced effects of the functioning of the brain as well. EFFECT OF LOW CARBOHYDRATE ON COGNITION The brain and all neural functions need energy to maintain normal functioning. Glucose is the main energy source. All metabolized food is ultimately converted into glucose. Once metabolized and broken down into glucose, the end product is carried by the blood stream to the brain which utilizes the source and maintains its functioning. Therefore we may say that the function of the brain depends on glucose. Excess glucose is stored in the liver as glycogen. In case the body requires glucose, glycogenolysis takes places in the liver cells and the stored glycogen is converted to glucose which is then utilized by the body. In case there is no stored glycogen or if it has been depleted, the fat that is stored in the body is metabolized to release energy. If a person is on a low carbohydrate diet it means that there is no ready glucose energy source available and the body relies entirely on the fat storage for energy. This is in fact the most important thing about these diets i.e. the breaking down of fat storage which helps reduce weight. The fat is converted into ketone bodies prior utilization as fuel. Research has shown that ketogenic diets lower brain function and hence leads to a number of brain function problems. Thus, we may say that low carbohydrate diet has profound effect on brain functioning. DEPRESSION Feelings are unique stimulations since they help us understand ourselves and also communicate to others. We all get certain feelings that we feel each and every day and one such feeling is that of sadness or depression. Sadness is an important part of our lives. However there is a difference between sadness and depression. An extremely severe case of sadness may turn into depression which is much more prolonged and untreated depression turns into psychological problems and disorders such as depressive disorder. According to the National Institute of Mental Health depression is a serious illness of the mind where the symptoms differs from individual to individual (NIMH, 2011). Depression disables a person from living a normal life and function normally. Feelings of worthlessness, self consciousness and bouts of intermittent emotional outbursts are some of the problems associated with major depression. However, there are several other forms of depression each on as serious as the other. LINK BETWEEN NUTRITION AND DEPRESSION We experience several emotions in our lives and one major emotion occurs when we look at ourselves in the mirror. Looking and judging ourselves makes us either happy or sad and perhaps depression is one of the consequences when we are unhappy about the way we are. It has been seen that obsess people tends to experience enhanced depression which leads to associated problems such as hypertension (Jonas et al, 1997). Depression is not a mere emotion that is visible in our thoughts and actions solely but has deep biochemical origins as well. Several metal disorders are related to nutritional intake of the human body. Food contains several chemicals that help in the proper cognitive functioning. This is because emotions and brain functions are dependent on neurotransmitters. In fact depression among people is exhibited more in absence or in death of neurotransmitters such as dopamine, non-adrenaline and GABA. ROLE OF CARBOHYDRATE Carbohydrates are a major source of energy in the human body. They are present in a number of food sources such as bread, pasta, beans, spaghetti etc. In composition they are polysaccharides in nature and are easily converted to glucose in the body is serves as the most important energy source. However, it has been seen that a diet rich in carbohydrate also affects the brain of a person. One of the most important factors that carbohydrate diet triggers in the body is that of insulin and tryptophan which affect the cognition and mood of a person. Glucose and Insulin One of the important mood controlling factors is glucose present in the body. Decreased levels of sugar in the body are known to cause several physiological problems such as fatigue, sleeplessness, sweating, dizziness and forgetfulness however another important consequence of low glucose or altered glucose levels in the body. The brain depends on the glucose energy for function and alteration is the level of sugar in the body automatically results in depression and other mental problems. It has also been seen that change in the glucose levels in the body reduces sensitivity of the body towards insulin. This phenomenon is also known as insulin resistance. Studies have shown that depression and metal problems are inversely related to insulin resistance (Lawlor et al, 2003). In insulin resistance the ability of the insulin to bind with the receptors is lost entirely and hence the ability to transmit chemical signals is lost as well. Thus, the body slips into a mode of starvation where the body would start metabolizing the stored glycogen and convert it into sugar. This leads to high sugar levels in the blood not in the cells and therefore leads to bouts of depression and mood swings. Marakku et al (2004) conducted a clinical study to understand the correlation between insulin resistance and depression or sadness.1008 subjects were assessed and it was seen that those subjects who has problems with glucose tolerance suffered from greater rates of depression and other mental problems. Serotonin and Tryptophan- Role in Depression Serotonin is a kind of neurotransmitter. It is a biochemical derivative of the amino acid tryptophan. Carbohydrate meals increase the levels of serotonin in the body. Serotonin is found in the human body especially in the central nervous system is primarily an inducer of feelings of happiness and well being. Scientific studies and researches have established that serotonin is an important factor is causing depression and other mental problems. Studies have shown that amino acid imbalance may cause alteration of mood (Young et al, 1985). In a study conducted by Holford in 2003 it was established that tryptophan played an important role in causing mood disorders and depression. In the study, 15 volunteers were selected who had a history of depression but were presently not depressed. They were given foods which did not have tryptophan in them and within a span of 10-12 hours it was seen that the subjects went into depression thereby creating a link between tryptophan and mood. Though it is known that tryptophan is important and that tryptophan changes into serotonin therefore when 5-HTP (5-hydroxytryptophan) was given to depression patients their moods altered more efficiently. 5-HTP is a more effective tryptophan derivative is a step closer to serotonin. The most “recognized functions of 5-HT in the adult brain is its purported role in depression and anxiety” (Martinowich & Lu, 2008). Tryptophan Depletion Studies Tryptophan depletion has been utilized by researchers to understand the role of serotonin in causing mental problems such as depression. It has been seen that tryptophan depletion hampers the seratogenic transmission (Neumeister, 2003).ATD (acute tryptophan depletion) studies were conducted Young (2013) where it was seen that “that increased serotonin can decrease quarrelsomeness and increase agreeableness in everyday life”. After ATD lowering of mood was seen among the participants establishing the fact that tryptophan and its derivative helps control depression. LONG TERM EFFECTS OF LOW CARBOHYDRATE DIET The long term effects of remaining in a diet which has low carbohydrate intake had been done to understand the effects it had on brain function and on mood. Previously even though we knew the efficacy of low carbohydrate diets in controlling weights we were unaware of the long lasting impact it would have on the cognitive function. Short term adherence to the diet affects fat storage and results in weight loss but long term has greater implication than just weight loss. Besides causing depression and problems such as minor ADHD and reduced cognitive ability long term effects includes “Complications such as heart arrhythmias, cardiac contractile function impairment, sudden death, osteoporosis, kidney damage, increased cancer risk, impairment of physical activity and lipid abnormalities “ (Bilsborough & Crowe,2003). Conclusion There is little doubt that nutrition and health are intimately related. Now we have also understood that nutrition also plays a role in maintaining mental health as well. Nutritional factors such as carbohydrates, proteins etc are majorly responsible for production of important body chemicals and transmitters of cells which in turn are important for brain functioning and neural transmissions. Therefore we may say that our nutritional intake affects our cognition and brain function. Carbohydrate increases the production of certain important chemical messengers in the body which are responsible for our well being and affects our mood and hence dearth of carbohydrate in the body has an impact on the production of these important chemicals and leads to mood problems or mental problems. In case of low carbohydrate diets where the body is not provided with sufficient amount of carbohydrate, we see that besides helping in controlling the fat index of the body the diet also has major consequences on the mental well being. Low carbohydrate diet results in lower glucose storage, higher insulin resistance and reduced levels of neurotransmitters such as serotonin in the body. All of these leads to problems with happiness and feelings of well being and therefore people on such diets often slip into depression without proper reason whatsoever. 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