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Eating Too Many Carbohydrates?

               In recent years the nutrient carbohydrate has gained a bad reputation believing it to be unhealthy. Many people avoid them completely because they think that carbohydrates can lead to weight gain.

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        But, the importance of carbohydrates lies in their role in energy production. The body uses carbohydrates as its main source of fuel for many activities, and carbohydrates are one of three macronutrients the body uses for fuel. The other two are Fat and Protein. Carbohydrates, or carbs, are made up of sugars, starches, and fibers. One has to be careful in distinguishing between complex carbohydrates and simple carbohydrates.

To maintain good health 60% of our energy needs to come from carbohydrates. However, we need to make sure that we eat complex carbohydrates like whole-wheat cereals, whole pulses, high fiber fruits and vegetables, and legumes. Simple carbohydrates like refined flour in the form of biscuits, bread, cakes, pastries, burgers, pizzas, and pasta need to be avoided. They raise the blood glucose level rapidly; hence the fat content in the body.

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Complex carbohydrates take your body longer to digest. They stay in your digestive system longer, keeping you full longer, so you’re less likely to overeat. They also contain a lot more vitamins, minerals, and nutrients. Another benefit of fiber, which we find in complex carbs, is that it helps decrease our risk of heart disease. It basically cleans out our digestive system and helps keep the gut healthy. You don’t find that with rapidly absorbed simple carbs. 

               When it comes to identifying different types of carbohydrates, color, or lack thereof, is a good indicator. Carbohydrate sources that are white in color – bread, wraps, rice, pasta, flour, and, of course, sugar are simple carbohydrates.

Complex carbs, usually brown in color, on the other hand, are foods such as bran, oats, quinoa, barley, sweet potato, jackfruit, and whole-wheat products.

Signs You Are Eating Too Many Carbohydrates-

You Feel Sluggish-

You had a great night’s sleep, but by 5 p.m., you’re wilting. Eating too many carbohydrates at breakfast and lunch could be to blame. Consuming refined carbohydrates and starches can provide a short-term rush of energy, But once your body releases insulin to help regulate your blood sugar levels, those carbs, now turned into sugar, enter into your muscles, liver, and other organs to leave you feeling lethargic and tired.

Your Body Bloats-

Carbohydrates bind naturally with water in your body. For every gram of carb that you consume, you also hold on to three grams of water. So, after you eat a carb-rich meal, your body retains excess water and you look and feel puffy as a result.

Also many common sources of carbohydrate cause abdominal gas. Carbonated drinks, for example, and foods rich in fiber are common gas-producing foods.

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You’re Hungry All the Time-

When you overeat carbs, you may be more likely to overconsume calories. “You may feel energized short term but you might get hungry more quickly,” Refined carbohydrates don’t provide the same level of satiety as fiber-rich carbohydrates, healthy fats, and protein. The result is that you’re likely to feel hungry soon after eating. Long term, this may lead to a pattern of overeating and weight gain.

You May Be At Higher Risk of Depression–

For some people, fatigue becomes a bona fide “crash” that research has tied heavy sugar consumption, leading to an increased risk of depression. “The roller coaster of high blood sugar followed by a crash that may accentuate the symptoms of mood disorders.”

You Feel Thirsty All The Time-

Do you sometimes feel thirsty even after chugging a whole bottle of water? That isn’t always one of the signs you’re not drinking enough water. It could be because of your diet. If you ate a high-carb meal, your blood sugar level elevates, making you feel more thirsty and causing more frequent urination. The water helps rehydrate your bloodstream and removes the excess sugar through your urine.

Your Health Declines-

Over the long term, studies have shown that consuming poor-quality carbohydrates like added sugars, refined carbohydrates, and heavily processed foods can have a serious impact on your health. Increased sugar consumption can often lead to overweight and obesity. A poor diet can also put you at higher risk for metabolic syndrome, type 2 diabetes, high cholesterol, and heart disease.

Your Brain Slows Down-

Fatigue from sugar highs and lows may cause you to become more forgetful. Researchers are beginning to investigate a link between sugar consumption and brain impairment. One recent (preliminary) study performed on rats showed that rodents who consumed more sugar had a harder time navigating through a maze than those who ate a healthy diet.

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How Much Is Too Much?

                   How much food, and how many carbs, you need daily depends on a few factors, including your age, metabolism, and activity level. Generally, you’ll want to get between 45-65% of your calories from carbohydrates which translates to 203 to 293 grams of carbs daily in a 1,800-calorie diet. If you’re eating significantly more than that, you might miss out on essential protein and fat, which help maintain lean muscle and aid in nutrient absorption, respectively.

        Talk to a registered dietitian if you’re struggling to follow a balanced diet. A dietitian can recommend a target carbohydrate intake personalized to your health and lifestyle, as well as supply a personalized meal plan to help you reach your goals.

How To eat The Right Carbohydrates? Click Here