Bread, pasta, and potatoes– these are a few significant sources of carbohydrates that may play a main role in your every day diet. Despite what some weight-loss industries claim, carbs aren’t an evil food group. They provide essential energy, and healthy options such as oatmeal or fruit, give your body a load of important nutrients As with most things in life, however, moderation is key. This seems to be a problem in America. Our portions are enormous and our sugar-addiction, where we reach for sugary-carbs, is out of control! Eating excessive amounts of carbs can have a negative effect on your health.
INCREASED CALORIC INTAKE
A diet high in carbohydrates is associated with increased caloric intake. A report published in 2004 in the Centers for Disease Control and Prevention’s “Morbidity and Mortality Weekly Report” found that Americans consume more calories than they did in the 1970s. In fact, daily caloric intake rose 22 percent and 7 percent among women and men, respectively, between 1971 and 2000. While the percentage of calories from fat actually decreased during this period, carbs were found to be the primary culprit of the increased caloric consumption. Excess calories can lead to weight gain, which has a whole host of health repercussions
EFFECT ON BLOOD SUGAR
Carbs are broken down into glucose, or sugar, for energy. For this reason, carbohydrates have a bigger impact on blood sugar than fat or protein. Although many sugary sweets are high in carbs and impact blood sugar, starchy carbs, like potatoes, also raise levels, according to the American Diabetes Association. Being overweight and sedentary raises your risk for developing type 2 diabetes, which is an endocrine disease involving blood sugar regulation. Watching your intake of carbs and balancing then with other foods is essential if you’re pre-diabetic or already have the disease.
You may associate gastrointestinal issues with fatty foods, but when it comes to gas, carbs are the main source to blame, according to the National Digestive Diseases Information Clearinghouse. Starchy foods like potatoes, corn and pasta cause gas to develop when broken down in the large intestine. Sources of soluble fiber, such as beans and fruit, also lead to gas production during the digestive process. Gaseous buildup causes bloating, abdominal discomfort, belching and flatulence.
Severe restriction of your carb intake is, of course, not recommend. You need carbs for energy. You also need the vitamins and nutrients from fruits and vegetables (which, HELLO, have carbs!) If you are seeking weight-loss, I can write you a Nutrition Plan tailored to your specific health, fitness, and lifestyle goals! Please email firstname.lastname@example.org if you are interested!
Stay tuned for more Carb-Conscious blogging! 🙂