Not all carbohydrates are created equal. Eating too many carbs goes hand in hand with too much sugar, says wellness dietitian Jason Ewoldt at the Mayo Clinic Healthy Living Program. “Generally, most people don’t eat too much fruit or vegetables or even too much whole grains. Rather, they consume too much processed and fortified carbohydrates, including foods with added sugar. ” Too much sugar and refined carbohydrates can create many unpleasant symptoms, including the side effects described in this article.
While eating a low-carb diet isn’t essential for losing weight or building muscle, make sure you’re eating quality carbs, preferably whole grains, vegetables, or anything high in fiber. . If you are concerned that your diet is too high in carbohydrates, here are some signs that your fears are proven. Keep an eye on all of the following issues and adjust your diet if necessary.
- You are gaining weight
Carbohydrates naturally absorb the water in your body. For every gram of carbohydrates you consume, you retain three grams of water. After eating a carbohydrate-rich meal, your body retains water and you feel bloated.
- You are bloated
Many common carbohydrate sources produce abdominal gas. According to the National Institutes of Health, carbonated drinks and high-fiber foods, for example, are common foods that cause gas.
- You have a craving for sweet food
When you eat sugar, your brain releases the pleasure hormone dopamine. The more sugar you eat, the more dopamine you secrete, and the more your body demands this reward. Some scientists even say that this urge is an addiction.
- You are hungry all the time
When you eat too many carbohydrates, you risk consuming too many calories. “You may benefit from a short-term energy boost, but you may be hungry sooner,” says Vandana Sheth, dietician. Refined carbohydrates do not give you the same feeling of satiety as high-fiber carbohydrates, healthy fats or proteins. As a result, you are more likely to be hungry soon after eating. In the long term, this can lead to a pattern of overconsumption and weight gain.
- You fight acne
If your skin is not clear, fresh and radiant, changing your diet can help. Studies have shown that eating a diet high in sugar and with a high glycemic index can make acne worse.
- You have cavities
Do you spend a lot of time at the dentist? Your carbohydrate intake may be the cause. Health experts have noticed an increase in the number of cavities in people who consume too much sugar. Symptoms of cavities include toothache, sensitivity to hot and cold foods, and pain when chewing.
- You are tired
“One of the most noticeable short-term effects of overeating on carbohydrates is the effect it has on blood sugar,” says Ewoldt. He explains that the glucose level rises quickly and gives you a boost of energy before dropping when the insulin carries glucose into the cells. “These ups and downs can create a change in energy, appetite and even mood.”
- You are more at risk for depression
For some people, the fatigue described by Ewoldt becomes an authentic “crash” that can have a long-term impact. David Sack wrote in Psychology Today that “research has linked high sugar intake to an increased risk of depression.” The roller coaster induced by a high concentration of sugar in the blood followed by a crash can accentuate the symptoms of mood disorders”.
- Your mind is confused
The fatigue explained above confuses your mind. Research has begun to prove a link between sugar consumption and brain impairment. A more recent study in Mt-Times found that rodents who ate more sugar had a harder time navigating a maze than those who followed a healthy diet.
- You can’t build muscle
Even though carbohydrate consumption by itself does not have a negative impact on your muscle mass, not ingesting enough protein can have one. If you eat a constant number of calories every day, increasing your carbohydrate intake may mean decreasing your protein intake. In short, the calories from carbohydrates will replace the calories from proteins. If your body does not ingest the amount of amino acids it needs, your muscle mass can suffer.
- Your health is declining
In the long term, studies have shown that consuming poor quality carbohydrates like added sugars, refined carbohydrates and processed foods can have a serious impact on your health. Increased sugar consumption can often lead to overweight or obesity. A poor diet can also put you at higher risk for metabolic syndrome, type 2 diabetes, high cholesterol, or heart disease.
What you need to know
If you’re not sure if you’re getting the right amount of carbohydrates a day, start with expert advice and make changes. “The recommended carbohydrate intake for an average sportsperson is generally between 3 and 7 grams per pound of body weight,” says Ewoldt. This means that a 72-kilogram individual should ingest between 220 grams and 500 grams of carbohydrates per day. However, it depends on your goals and the intensity of the exercises you do as well as their duration. If you do certain sports, you may need 8 to 12 grams of carbohydrates per pound of body weight. ”