We may want to eat a healthy diet, but we don’t have the time to take care of it. This causes us to either lack some nutrients or end up consuming more of them, which leads to health problems. One of the nutrients we should be careful regarding is carbohydrates, and despite their benefits for your health, they may cause a problem in two cases: First, the type of carbohydrate what you consume, and second: the excess amount, in this report we learn regarding the side effects of eating a lot of carbohydrates, according to the website “health“.
There are two types of carbohydrates, simple and complex. Simple carbohydrates are sugar, and complex carbohydrates They are starch and fiber and you need more complex carbohydrates in your regular diet instead of simple carbohydrates, because simple carbohydrates are sugar and if eaten in excessive quantities can lead to side effects.
Here are 10 warning signs to watch out for if you’re consuming excess carbohydrates:
1. Weight gain
2. High blood sugar
3. Fatigue
4. High cholesterol
5. High insulin in the blood
6. Skin problems
7. High triglycerides
8. Cravings for sweets
9. Constipation and bloating
10. Digestive disorder
Before you conclude that all carbohydrates are unhealthy, you need to understand that it depends entirely on the source and the amount.
What are healthy carbohydrates?
First, we have to understand that each food source contains different types of carbohydrates so, we need to decide on specific food sources of certain types of carbohydrates to meet certain needs.
Each type of carbohydrate has different types of molecules to give energy because of these properties, we cannot say that carbohydrates are harmful or unhealthy but we must make the right choices to meet our needs, we must choose more complex carbohydrates to lose weight.
Carbohydrates are used to give energy to support bodily functions and physical activity but we must choose more complex food sources of carbohydrates such as whole grains, fresh fruits and vegetables.
How many carbohydrates should you consume each day?
The amount of carbohydrates to eat is an individual choice because everyone has different types of body composition (water, protein, fat, etc.) and depends on their metabolic rate and BMI so, it depends on their BMI, BMR, physical activity, and eating habits , and so on.
In general, 55% to 60% of total energy requirements should come from more complex carbohydrates and very few simple carbohydrates.
Side Effects of Eating Too Much Carbohydrates
If we eat a lot of simple carbohydrates in our daily diet, our bodies get more sugar from this food source.
Because of the increased blood sugar, the beta cells will produce more insulin to convert this extra sugar into glycogen and more in the muscles and liver.
If you are diabetic, your sugar tends to be very high, and that can lead to a serious problem.
If we eat a lot of simple carbohydrates every day, it can cause obesity. And if we don’t burn the same calories in the form of exercise, it can cause dyslipidemia and hypoproteinemia as well so make sure you eat the right amount of carbohydrates from the right source.