According to NHS guidelines, carbohydrates should make up a third of a balanced diet. Usually, carbs are often reduced or discarded in certain diets as an effective form of weight loss. Although this has proven effective, in some cases you may need to eat more carbs because your body simply isn’t getting enough.
You shouldn’t drastically reduce or cut out an entire food group from your diet. If you believe that doing so will benefit your overall health, always consult with a doctor or nutritionist first. For example, reducing carbs would be beneficial for those with diabetes. Even so, a health professional should be addressed first in order to analyse potential side effects and how to work with any medications that are being taken.
The possibility that you may need to eat more carbs still isn’t an excuse to overload and eat as much as you want. There still needs to be balance in a healthy diet, carbs just happen to be a part of that. Furthermore, different diets work for different people. For example, the ketogenic and low carb diets work for some people, but not necessarily for others.
If you believe that you could stand to have some more carbs in your diet, look out for the following indicators:
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Bad Breath
Reducing carbohydrate intake can cause a chemical shift in the body that leads to bad breath. In response to a smaller carb intake, the body will produce ketones. They are a different fuel source that uses fat stores when there is a lack of glucose in the body. At this point, your body will be experiencing ketosis and ketones have a distinct smell when secreted through the saliva.
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You Aren’t Losing Weight
Contrary to popular belief, not consuming enough carbs could hinder weight loss. If you are consuming less than 80g of total carbs each day and are regularly exercising, there won’t be enough to metabolise body fat. As a result, your metabolic rate will gradually slow down. It is recommended that you eat around 10-20g of extra carbs following a work out to support fat loss.
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Fatigue
Everyone becomes overly tired at some point in their lives. Nevertheless, if it’s a frequent and common occurrence, it could be to do with your carbohydrate intake. If you exercise regularly but consume and inadequate amount of carbs to support this, you won’t have enough energy throughout the day. The fluctuation in glucose levels can your body’s energy irregular. Furthermore, irregular glucose levels can also lead to headaches and an inability to concentrate.
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Sugar Cravings
It’s perfectly normal (particularly if you’re on a diet) to crave sugary foods. Having the odd indulgence won’t impact your overall health and can improve your mood. However, reoccurring sugar cravings can be a problem and too much sugar is ultimately a significant hindrance to any healthy diet. Regular cravings after a meal could be an indicator that the meal didn’t contain a balanced amount of carbs and proteins for you to feel satisfied. Fluctuating glucose levels can also leave you feeling hungry, even if you’ve recently eaten.
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Bowel Problems
Not eating enough carbs can lead to constipation. Fruit and vegetables are also carbs which also provide fibre, which is needed to keep the bowels running normally. Significantly reducing something that the gut is already useful will cause discomfort.
