The carbohydrates are a major source of energy, along with proteins and fats. In other words, they are part of the essential nutrients of a balanced diet, but in a fair measure, because excess carbohydrates can have negative effects on health, increasing the risks of suffering some disorders, such as overweight or obesity, among others.
What causes the excess carbohydrates?
According to nutrition experts, carbohydrates should represent between 45-65% of the total calories in the diet. Our body warns of excessive intake of foods rich in carbohydrates, especially so-called simple carbohydrates. Signs that we should not underestimate.
Ingestion of carbohydrate foods, the body transforms them into glucose to be used as energy, but if we accumulate too much glucose in blood the body will not be able to assimilate it. Increased glucose levels or hyperglycemia can be accompanied by headache, feeling of lethargy and fainting. Maintaining high glucose levels for a long time can lead to increased insulin resistance, a risk factor for diabetes.
Is it difficult for you to reach the end of the day with energy? Excess carbohydrate, due to imbalances in glucose levels, also causes a lack of energy.
Especially after eating. This is because foods with high levels of carbohydrates increase the levels of melatonin in the brain, which will make us feel sleepy.
4. Low mood
Glucose imbalances also affect serotonin levels, which can make us feel more depressed and discouraged. A feeling of frustration that we tend to placate eating.
5. Difficulties to control appetite
Especially when we ingest simple carbohydrates, the body assimilates them much faster and the sensation of satiety disappears sooner.
6. Increased weight
Have you gained weight without noticing? It is time to check the diet and pay attention not only to total calories, but also to carbohydrates, which taken too much can cause the body to store glucose in the form of fat cells. In other words, that we gain weight and that, additionally, it is more difficult to lose weight. The overweight or obesity brings with it an increased risk of cardiovascular problems or bone problems.
7. Accumulation of abdominal fat
Not only to exceed carbohydrates, especially simple, results in a few extra kilos, but in the accumulation of fat in one of the most stubborn areas, in the abdominal area.
8. Increased triglycerides
Another consequence of excessive carbohydrate consumption, according to a study by the University of Massachusetts Medical School, it is increased triglyceride levels and, like cholesterol, can also lead to plaque formation in the arteries.
9. Low levels of good cholesterol
Having low levels of good cholesterol (HDL) is also associated with a diet high in carbohydrates. Good cholesterol is a protective shield of our heart.
10. Dental caries
The oral problems such as tooth decay, and as the American Dental Association points out, may also be related to excessive consumption of carbohydrate – rich foods, but mostly sugars and refined carbohydrates (sweets, candies, pastries, white flour …).
11. Excess gases
Including many carbohydrate foods, such as rice, pasta, legumes, bread, cereal or cookies, can also cause a problem of flatulence or buildup of gas in the intestine.
12. Craving for sweets
Excess carbohydrates in the diet can lead almost to an irresistible temptation to sweet.